Q&A: Triathlete training in the winter

Hiking in Montana

A: There are a number of factors to consider in order the balance the need for:

1. Downtime from the current racing season to avoid burnout, refresh mentally and recover from any lingering injuries and
2. Carrying over and further developing an adequate fitness base for next year.

First, take some downtime. Do nothing for a week or two. Take walks. Spend time with friends. Sleep in.

Second, training should shift from race specific to non-race specific training. Specificity is the principle that an exercise must stress the systems and muscles in order to achieve the desired training adaptations for optimal race performance.

I use the analogy of a funnel for specificity. With the end of the racing season, we are now at the wide top of a funnel, which means we can do a wider range of non-race specific activities to maintain base level fitness. As we approach our races and move down the funnel towards the bottom of the funnel, training should be come more narrowly focused, more race-specific. Take advantage of the wide funnel and try some different activities. I plan to do some hiking, mountain biking and rock climbing this winter as a break from swim, bike and run.

The caveat: I would still recommend working out 5-6 days a week with 1-2 swim, bike and run workouts per week – on average. Still, if you want time off from one of the three, take it. Be aware that a long time away from a sport may take you longer to get back to a high level of sport-specific training.

As an example, my weekly training schedule this winter might look something like:

• Mon: Off or rock climbing
• Tue: Swim 2,500m in AM; Yoga in PM
• Wed: Run 40 min
• Thu: Swim 2,500m in AM; Mountain bike 60 min
• Fri: Yoga or rock climbing
• Sat: Lift weights; rider outside (if weather ok) or on trainer for 90 minutes
• Sun: Run 60 min

A key point is not to follow a specific schedule and go by what you feel like doing at least through December.

Third, have fun and mix it up. Try something new. For example, I hope to be able to travel north for some cross-country skiing and snowshoeing.

Fourth, start thinking about next year. What are the areas that you want to improve on from this year? Write them down and come up with action steps to accomplish the improvements. The winter is a good time to focus on skills and form in order to improve economy – the ability to do a certain amount of work using as small amount of energy as possible. Get a bike fit or a one-on-one swim lesson. Sign up for some running races to build speed and create goals through the winter.

I think six months out from a key summer race is a good time to start a structured training program.

Bottom line – next year will be a new adventure that we’ll be able to face with a fresh outlook, a decent level of fitness and a positive attitude!

Be sure to read my article “So What’s Next? Transitioning from ‘In Season’ to ‘Out of Season’” that appeared in the Fall 2008 issue of Tri-DC Magazine.

David B. Glover
Experiential Writer, Elite Athlete, Coach and Race Director
Author of Full Time and Sub-Nine
Personal Web: www.davidglover.net
Business Web: www.enduranceworks.net

©2008 David B. Glover

One Response to “Q&A: Triathlete training in the winter”

1. Transtioning Between Triathlon Seasons: Three Purposes | The Blog of David Glover says:

   October 1, 2009 at 10:24 am

   [...] wrote about the first two purposes last year in a blog article titled “Q&A: Triathlete Training in the Winter” and also in an article for the Fall 2008 issue of Tri-DC Magazine, which you can download [...]