Bicycle lessons

Cycling all levels

We have training on the road from 1 April to 30 September, but this can vary depending on the weather in the year in question. As a starting point, driving takes place in all kinds of weather, but cancellations may occur if the weather conditions are deemed too risky, for example in the event of a strong storm and very icy roads.

In the summer term, the club has two regular cycling training sessions – one day with short and intensive intervals and one day with longer moderate intervals. The short intensive intervals are typically run on a weekday evening (Monday or Wednesday). While the long ones are run on Saturdays.

The duration of an everyday workout is typically 60-90 minutes. While the weekend cycling takes from 90 min up to 3 hours. Depending on the time of the season. On weekdays we typically meet at 6 p.m., while we meet at 9 a.m. on Saturdays.


The tours are run in groups divided by level. We do a lot to ensure that everyone has a good trip and gets the most out of their training.

In the winter we have spinning twice a week. The duration is typically 1.5-2 hours. But the day and time vary from year to year depending on booking options. Some of the club's members also ride outside in the winter, either on Gravelbike, MTB, or racing. This takes place in a more informal setting, where events are posted on Facebook from week to week.

At intervals, spinning events are arranged, for example with a virtual drive up Alpe D'Huez.

The intensive everyday training is run on a small circuit close to the meeting place. This makes it possible for each individual to start from their own level. Just as it is irrelevant what kind of bike is ridden. The transport to/from the meeting place to the circuit will take place at an easy pace, which will not be divided into levels.

On the long Saturday ride, we work with 3 different levels, as well as a /tri bike school.

/tri bike school is at the start of each season and is for members who are completely new to their bikes and are therefore unsure of how to handle them.

Typical themes for the teaching are:


The meeting places for the cycling training can vary from time to time, depending on where the trip goes. Typical meeting places for training on Saturdays are:

  • Café Jorden Rundt at Charlottenlund Fort (Strandvejen 152, 2920 Charlottenlund)
  • Mosehuset (Mosesvinget 3, 2400 Copenhagen NV)
  • Menu Rotunda (Strandvejen 64, 2900 Hellerup)

Miscellaneous information

The most important rule for participation in cycling training in /tri club Denmark is HELMET. If you show up for training without a helmet, you will be sent home WITHOUT EXCEPTION!

In addition, it is expected that you follow the instructor. If this is not the case, after a friendly reprimand, the instructor has every right to ask you to train alone the time in question.

When we ride in groups, we try not to have more than 12 people in each group, including an instructor and a helper appointed by the instructor. These two have the task of getting everyone in the group around and back home, but everyone in the group has a shared responsibility for safe driving and keeping the group together. This is done mixed by following 10 cycling commandments.

The stricter rules for cycling are only there to minimize the risk of crashes as much as possible. Rule number 10 is because we are almost always far from home, so in the event of an accident or defect we must be able to resolve this.

Although we work with several levels in /tri club denmark, we cannot guarantee that all levels are represented at all Saturday trainings. This will depend on the attendees and the instructor crew.

Should it therefore happen that you end up driving with a slower team than your actual level, we recommend that you do not split the group apart by driving too hard, but instead give it extra gas on the intervals. Otherwise, in accordance with the above, you must drive alone this day.


1) Follow the training and the trainer's instructions..

2) Take it easy on the transport pieces and use your gunpowder on the intervals.

3) Drive at a steady pace and do not make sudden movements.

4) Constant distance to the driver in front (max 1 m).

5) Never lie in the tri-bar when we ride in a group. Use it when we run intervals/single start.

6) Give/convey clear signs/commands. This also applies to information at the back of the group.

7) Understand and perform the "zip lock" maneuver. DVS: Change from double column to single column.

8) Observe the traffic rules.

9) Do not talk or anything else to an extent that goes beyond attention and safety.

10) Be self-driving - bring tools, spare hoses, pump/cartridges, energy, liquid, mobile, cash/Dankort, ID and health card.


For spinning, we work in the club with a 20-minute test - where you ride as hard as you can for 20 minutes. The test can be done with either a watt meter or heart rate belt.

Regardless of equipment, average heart rate or watts (often called FTP) is used to convert to zones based on the following percentage rates shown in the chart below. You can find out more about the different work zones here:


At the link below you will be able to find a whole lot of videos about cycling

They are not sorted for you. But:

You will be able to find more tips about cleaning and maintenance. As well as tips about swing technique and cadence etc. The language is English

Links to indoor apps (HomeTrainer)

FulGaz – indoor cycling app


Apps & Software

Over The Bars – Road Bike Racing Game

Bicycle equipment

Equipment 1 -13

1. Seat (Seat)
2. Seat post (Seat post)
3. Frame (Frame)
4. Front brake claw (Front Brake Caliper)
5. Steering (Cockpit)
6. Shoulder pads (Pads)
7. Front brake lever (Front break lever)8. Shifters
9. Front fork (Fork)
10. Tires (Taurus)
11. Front Wheel (Front Wheel)
12. Plug shaft (Quick release)
13. Valve (Valve)

Equipment 14-24

14. Pedal (Pedal)
15. Crank Box
16. Blade (Chain Wheel)
17. Front Derailleur
18. Rear Brake Caliper
19. Chain (Chain) 12. PTO shaft (Quick release)
20. Pulley Wheel
21. Rear Derailleur
22. Cassette (Cassette)
23. Rear Wheel
24. Tires (Taurus)

In order to be able to participate in cycling training with /tri club denmark, you must have at least the following equipment yourself:

In addition, there are a number of additional equipment that may be nice to have, but are not a necessity to participate: