Winter Training: Staying on Track
The days are shorter and the weather’s colder, but that doesn’t mean you can’t stay on track with your triathlon training during the winter months. With the right mindset, some extra time in the evening, and access to some athletic gear, you can stay in shape through the winter and improve your performance when it comes time to race in the spring. Follow these steps to stay on track with your triathlon training during the winter months.
Have a plan
If you are doing your first event or even looking to conquer an Ironman, you must have a plan to succeed. You need to know where and when you will be training during the winter months so that you can optimise your time in the cold water and rain. I recommend scheduling longer workouts (usually three hours) early in the morning or at night so that they can be done while it’s still warmer outside, but also giving yourself opportunities to take some recovery days during the week when it is colder out. Plan for how many long workouts per week will be necessary based on your goals and what weather conditions are like in your area. Another thing I’ve found helpful is planning my events for March through October so that I am maximising my chances of good weather for race day!
Get a coach
Getting a triathlon coach can be a good idea when starting a new sport. Even veterans in the sport could benefit from employing a coach for their targeted A race. Coaches will help athletes set realistic goals, develop effective training plans, and motivate them through difficult times. Coaches can be found at local gyms, searching coaching directories, by word of mouth or online by Googling Triathlon Coach. You may also want to get recommendations from friends or other athletes you know. Once you find your coach, ask them what they charge and how long are their sessions. You may want to ask about availability before signing up for sessions as well so that you don’t have any conflicts with work, family obligations, etc.
Join a training group
Triathlon training is generally a solitary pursuit. However, there are times that you might need that extra motivation or need to improve by training with likeminded athletes like yourself. Ask your coach if there are any local training groups, form your own or even train with members of your club. There are also virtual triathlons where you can compete with other people in different time zones without ever leaving your home.
If you’re more of a social butterfly, there are plenty of online training groups out there. Many triathletes share their workouts and adventures on forums and groups such as Strava, Facebook and Twitter. Not only can you participate in these forums and clubs but also ask questions about your training for that extra boost. If you don’t have time for that, you can even get updates sent directly to your phone or email.
Set realistic goals
No matter what event you have planned, it’s important that you set realistic goals for yourself. The best way to do this is by breaking your goal down into manageable chunks and then working towards accomplishing each chunk one at a time. If your goal is to complete a triathlon in May, then start by setting a date for when you will first swim 500 meters. Then work on going 500 meters again within two weeks of that date. Keep breaking down the goal until it seems possible. By taking small steps every day, you will find yourself feeling more confident and motivated as you are making progress toward achieving your big goal!
Train with friends
It’s always good to train with friends in a group setting. That way, you are not alone, and you can motivate each other. You’ll also be able to have someone there to help spot you during your strength training sessions. Strength training is just as important as swimming, cycling and running in order to maintain endurance. Strength exercises will help build muscle mass which means that it will be easier for your muscles and joints to perform day-to-day tasks. Remember, if there’s no one at your gym who has the same interest in triathlon or if you don’t know anyone in your area, it is possible for you or a friend of yours can join an online group.
Why Aloha Tri?
At Aloha Tri, we have decades of experience and the right coaching certifications from Ironman University, British Triathlon (Level 3) and TrainingPeaks. We offer bespoke coached programmes via the Premium TrainingPeaks platform, giving you structure and visibility into your training plan. You can choose from weekly or daily progress reviews, which provides corrective action. We have worked with hundreds of athletes of all ages and abilities and improved their performance, skills and mindset. What motivates us is the “Aloha spirit”, a powerful way to achieve a desired state of mind and body, which we translate into how we coach you. Contact me (rav@alohatri.com) to maximise your investment in your sport!