Pre-Race Bike Shake-Out: 30-Minute Easy Spin

Session Overview

The pre-race bike shake-out is a short, easy ride the day before your triathlon that loosens your legs, checks your equipment is working correctly and helps you feel race-ready without adding any fatigue. This 30-minute spin is designed for triathletes of all levels — especially beginners who benefit from a confidence-building ride to calm pre-race nerves.

What You’ll Need

• Your race bike (cleaned and fully checked the day before)
• Cycling helmet (your race helmet)
• Cycling shoes (your race shoes — check cleat tightness)
• One water bottle

Warm-Up (5 minutes)

Roll out at a gentle spin, 70–75 RPM, completely easy effort. No rushing. The first 5 minutes are purely about getting the legs moving and checking that your bike feels right under you.

Main Set

Ride at a very easy Zone 1–2 effort for 20 minutes. Include 3 brief accelerations of 15 seconds each at a comfortably brisk effort (approximately 80% FTP or RPE 7/10) to prime your legs for race intensity without causing fatigue. Take at least 3 minutes of easy spinning between each acceleration.

• Minutes 0–7: very easy spin, Zone 1
• Minute 8: 15-second acceleration at RPE 7, then back to easy
• Minute 13: 15-second acceleration at RPE 7, then back to easy
• Minute 18: 15-second acceleration at RPE 7, then back to easy

Cool-Down (5 minutes)

Return to your accommodation or transition at a gentle spin. As you ride, run through your race-day mental checklist — helmet, number, nutrition, transitions. Rack your bike confident that it is working perfectly.

Coaching Notes

• Do not skip the shake-out — riding the day before your race keeps the legs feeling fresh rather than heavy and stiff
• Check your brakes, gears, tyre pressure and quick releases during the ride; any mechanical issues discovered now are fixable before race day
• Beginners: if nerves make the 3 accelerations feel too much, skip them and just do 25 minutes of very easy spinning
• This session should feel completely comfortable; if you feel tired or flat, that is normal pre-race anxiety rather than a fitness issue