6 Simple Winter Triathlon Training Tips To Get Stronger, Fitter & Faster
Triathlon season is over, but that’s not an excuse to slack off. In fact, Winter is prime time for getting fitter, stronger and faster. And have fun, too!
Think beyond the pool, turbo and treadmill this Winter and emerge blinking into the sunlight next Spring a fitter, stronger triathlete. Here are six ideas to keep you occupied (and none of them involve the turbo trainer!)
1. Swim Outdoors: Yes, really! Outdoor swimming at this time of year can be safe, contained, and actually beneficial. I don’t advise you head for open water in Winter - it’s just too cold and potentially risky. Instead, seek out one of the UK’s remaining Lidos. Not only are these lovely outdoor pools a good Winter training ground, but us triathletes are one set of a dwindling sub-culture who can save them from extinction. Find your nearest Lido or open air pool by Googling (or try the The Outdoor Swimming Society’s website). I recommend steady-paced swims, or a session which builds the pace progressively. It’s probably best to avoid super-short intervals in very cold water.
2. Bike Off-Road: Winter is a great time to head off-road and enjoy the technical challenge of mountain biking. This gets you off the roads when they’re icy, and focuses you on skills which can lie dormant during Summer riding: descending, climbing, and bike-handling. Why not turn a half-day mountain biking into a social event with mates? Visit a trail centre, choose the trail which suits your ability, then enjoy the cake and coffee at the cafe! Get started early to get your bike miles in before Winter darkness sets in. If you love off-road biking, cyclocross can provide your competitive fix for the season.
3. Bike Safety: Before you head out, make sure your bike and yourself are both equipped for the conditions. Mudguards might not be cool, but they do keep you cleaner and drier, and help protect your bike frame and components from salt and grit. You could also add alloy training wheels and puncture-resistant tyres to your Christmas list to make Winter riding less stressful. Make sure you’re warm, dry and visible when you ride: proper cycling gloves with a merino liner, and a purpose-made cycling jacket will both help. Overshoes are a must, and winter socks will help too. Pay attention to any areas of kit where wind and water could get in: cuffs, ankles, ventilation holes and necks can all get chilly if you don’t dress properly for the conditions.
4. Keep On Running: There’s no need to retreat indoors to the boredom of the treadmill over Winter. Just dress appropriately. Shoes need proper grip at this time of year, whether you have to deal with icy pavements or frozen off-road routes. Needless to say, you’ll need to invest in some decent Winter running clothing, too. Go for several layers rather than one heavy top layer, and look for technical, breathable fabric. Make sure your top layer is reflective, high-vis or at least has some reflective panelling. Do not run in head-to-toe black at this time of year! Head out earlier in the day to avoid getting caught out by low light conditions. And make the most of your time: rather than doing steady-paced long runs, try intervals, or this out-and-back run: run “out” for 30 minutes on a relatively flat route, holding a steady pace. Turn around and run back along the same route, but pick up the pace to roughly your 10K race pace. Cool down as usual with 5 minutes of jog/walk.
5. Be Seen: It’s obvious, but bears repeating. Please be safe and seen when you’re riding and running over Winter. Get quality lights for your bike (it’s worth spending a little more for a reputable brand), and think about being seen from the side as well as the front and back. Wear high-vis and/or reflective clothing, and think ahead so you never get caught out by foggy evenings or low light.
6. Get Out Of Here! If you really can’t bear the dark and cold, or you want to use Winter as a powerful block of structured training, seek out a Winter training camp abroad. You’ll get a useful load of training done and the motivation (and sunshine!) will boost your spirits for months. Alternatively, sign up to coaching so you make the most of these important off-season months. If you’re lacking motivation, direction or structure, get in touch – we can help!
