A lot of your riding will be designed to develop endurance for your triathlon, but there are specific drills that can improve your technique and strength while preparing you for what lies ahead. Here are a few useful drills to consider.

First is the one-legged drill. On a stationary cycle with stirrups to keep your feet in place, pedal with one leg for about thirty seconds, then shift to the other leg and do the same. If one of your legs is weaker than the other, not an uncommon circumstance, pedal a bit extra on that side. Repeat this drill three to five times.

The next drill is called the spinup, typically done outside, although you can do it indoors. During your ride, hunker down in the seat so that you don't bounce and quickly increase your revolutions per minute to 110. Hold that pace for one minute, then cool down for as long as you need to before starting the next. Do this five times during one ride, once a week.

Gear Shifts

This drill should be outside too, but you could do it on an indoor trainer. While riding, shift to a harder gear — one that makes you drop from 90 rpm to between 70 and 80 — and stay with it for one or two minutes. Repeat five or six times.

This drill simulates hills, so if you regularly ride in a hilly area, you don't need this drill. What you should do once a week, however, is push hard when you come to those hills to help strengthen your legs. You can also simulate hill climbing by changing to a harder gear and standing up to pedal for about thirty seconds at a time.

Right on Time

Another good workout is called the time trial. Find yourself a long stretch of road, one without traffic issues, and push your workout for approximately 10 miles (roughly thirty minutes). This will get you used to sustained effort in your coming race.

Do this drill once every couple of weeks. Do the time trials on the same course so that you can see how you are progressing.