Guide
Ride your triathlon bike course indoors
Racing next year? Then you can ride the bike course this winter, on your own smart trainer. The trainer gets heavier where the road goes up and lighter on the descents, so you feel where it's going to hurt.
What it gives you
You know the course. Where the climbs are, how long they last, and where you can eat and drink. Nothing is new on race day.
You know your bike split. Before you start, you see your time at any power, or the power you need for your target time. If it says 92% of your FTP for a half-distance race, you know your plan won't work.
You practise your pacing. On a flat course like Westfriesland it's about pedalling evenly. On a hilly one it's about not going too hard uphill. You can practise that indoors without traffic.
How to do it
- Open Cadence Rides in Chrome or Edge on a computer, and connect your smart trainer over Bluetooth.
- Pick your race under Ride. Check your predicted time at your target power first.
- Ride the whole course, or part of it: you can repeat the hardest climb on its own.
- Afterwards, see where you lost time, and ride it again a few weeks later.
Which courses are in it
- Cairns (Australië)
- Calella, Barcelona (Spanje)
- Cozumel (Mexico)
- Duisburg (Duitsland)
- Erkner (Duitsland)
- Frankfurt (Duitsland)
- Gdynia (Polen)
- Hamburg (Duitsland)
- Jönköping (Zweden)
- Kalmar (Zweden)
- Klagenfurt (Oostenrijk)
- Knokke-Heist (België)
- Kona, Hawaï (VS)
- Kopenhagen (Denemarken)
- Kraichgau (Duitsland)
- Lake Placid, New York (VS)
- Langkawi (Maleisië)
- Langkawi, lange afstand (Maleisië)
- Lanzarote (Spanje)
- Les Sables-d'Olonne (Frankrijk)
- Mallorca (Spanje)
- Mont-Tremblant (Canada)
- Nice (Frankrijk)
- Nice, lange afstand (Frankrijk)
- Nice, wereldkampioenschap 2026 (Frankrijk)
- Oceanside, Californië (VS)
- Panama City Beach, Florida (VS)
- Rapperswil-Jona (Zwitserland)
- Remich, Moezel (Luxemburg)
- Rio de Janeiro (Brazilië)
- Sakhir (Bahrein)
- Tallinn (Estland)
- Taupō (Nieuw-Zeeland)
- Tenby, Wales (Verenigd Koninkrijk)
- The Woodlands, Texas (VS)
- Thun (Zwitserland)
- Versailles (Frankrijk)
- Warschau (Polen)
- Westfriesland (Nederland)
- Zell am See-Kaprun (Oostenrijk)
Missing your race? Let me know with the feedback button in the app. Cadence Rides is not affiliated with IRONMAN or any other organiser; the race name is only there to say which course it is. IRONMAN's official platform is ROUVY.
Free during the beta, until 31 December. Then €3 a month.