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How to get faster during Winter (triathletes only)

How to get faster during Winter (triathletes only)

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How to get faster during Winter (triathletes only)

Wov, what now? Cold days already began, but I have a desire to become faster for the next season. What to do, how to train not getting injured again?

Worrying is quite normal in all sports but in long distance sports like triathlon, impatience triggered by anxiety is pretty obvious. Winter hasn’t even began and the athletes are already losing their minds about the next season, What to do, change, add or take into the training regime for the next season. The proper time to get really involved into training is generally after November or at the start of December.

Classic linear periodization in this sport has little value, better is reverse periodization. That means that training hours are lower than in classic periodization but not there is nothing lower in intensity. Logically, bike training hours have strong/high impact on training volume/hours and after all it is very hard to maintain higher bike volume in colder months. It is not necessary!

 So, lets get right into the subject- how to really become faster during winter months? Athletes will gain the most focusing on their weaknesses and maintain their “strong” abilities. My suggestion on this matter almost always goes something like this:

 

  1. Bad swimmer – of course there is a lot of work in swimming ahead, the most gains you will get by increasing training frequency and therefore volume. It is better to swim more often and to increase volume like that, than just swimming endless miles. Quality strokes are the ones that counts not giant sets. Occasionally it is good to schock your body with longer session (1-2x per month). That could be very beneficial.

Of course involving new/strong sessions to schock is definetly desireable. It is always better to work a bit more on the swim because there are more cardiovascular gains without risking injury. It is important to remember that without a good swim there is almost no chance to be really fast triathlete.  Disadvantages on the swim part will have a lot of negative effects on the next parts of triathlon race.

 

  1. Bad cyclist – investing in bike trainer (turbo trainer) is after hiring a coach the most profitable option. This wonderful piece of training equipment shortens training time and ensures high intensity training sensations😊 There is no bad weather, traffic and other disturbances on bike trainer. So, how to really get faster, better cyclist? Again, increasing training frequency has the most benefits. Two types of training that you need to use are specific strength training and interval training (high intensity) . Always think of your preferred race distance when constructing training sets. Recovery training on bike trainer is not so important and is used rarely.

So, 1-2x strength sessions and 1-2x high intensity interval sessions are enough to improve. Important is to follow the goal of training session and to do them right.

Also, using other similar sports (cross-training) is very good. Mountain biking, cyclocross and similar activities are very good for developing bike skills and of course strength and endurance on bike. If you are bad on the bike there is no chance of having a god triathlon performance. Bike leg has a huge impact on the next running leg.

  1. Bad runner – needs to increase mileage, smart and slow. Capilarization training or long slow distance (LSD) training has the best benefits on running performance. Sure, you need to work on high intensity training but increasing running mileage is the number one reason for improvement. Running treadmill is a very useful tool if it suits your training regime.

The basics of a good training plan is incorporating (weekly)  - 1x  running specific strength training, 1-2x LSD trainings and one high intensity interval training. (like 6x400m or 5x1km). Running after bike training is often used and it is very useful for triathletes.

 

There is also a fourth group of triathletes that need to develop in all three triathlon segments so I ll write another blog covering that subject.

Important is to remember that every gain in one of the triathlon segments has a positive impact on improving overall triathlon performance. Always remember that you are training for triathlon and not just for single events.