The Ultimate Winter Training Guide for Triathletes

By OutSeason |

Every year we watch thousands of athletes compete on the Ironman and 70.3 race circuit — after all as coaches we travel to most of the major events on the race calendar. Race day is special not just for what happens, but because it’s the culmination of months of training and focus.

While race day is all about execution, all the training leading up to this point determines the nature of your race. Speed isn’t something magical that shows up, it’s earned. And no part of your training is more speed focused than what you do in the winter.

You Will Plan A Full Season

The first thing you should do is sit down and create a roadmap for your full season. This will be your overall guide to building fitness and allowing you to peak for your A race of the year. Using the Endurance Nation approach to seasonal fitness, you will incorporate time for building your fast in the OutSeason and follow that up with ample time to add far in the Race Prep phase. Here are two articles that look at the season planning process in more detail:  A Season Map and Season Planning Case Studies.

You Will Select Appropriate Activities

The hardest part of the wintertime siren song of volume is the true variety of options. Outside of the usual triathlon disciplines, you can ski, skate, hike, ride cross or MTB. You can look outside of aerobic work and find yoga, crossfit, core strength, weight training and much more. Before you know it, you could easily be singing up for the same amount of training time you did in the winter!

Instead, you’ll drop the swim workouts unless you average slower than 2:00 per 100 yds in the pool. You won’t lose that much swim fitness and it only takes a few weeks get it back.

If you want some diversity in your winter training cycle, you can pick one or two outside activities to complement the work you are doing to build your fitness. An example would be skate or crosscountry skiing that you did once during the week and once on the weekends. We vastly prefer you picking one additional activity to replace swimming, something that you pursue in-depth, as opposed to filling your calendar with too much.

Read more about focusing on fast and ROI.


Protected by WP Anti Spam


No comments yet.