With the changing of the seasons here on the East Coast brings the start of winter Triathlon training! Here are some tips to help you prepare for your race year.
Swim: Now if you are like me, the swim is the worst of all 3 sports. I would much rather be riding my bike or running. The swim is the weakest for me. So if you can relate then the winter is one of the best times to improve your swimming skills. When the roads are icy and you are sick of your windtrainer why not hit the pool and work on some drills and speed. Try and aim to swim 2 times a week this winter season. If you are really struggling with this portion look into to hiring a swim coach.
Bike: There is no need to go on 4 hour bike rides, but maintaining your bike performance this winter is still important. If you don’t already have a windtrainer then I highly recommend you purchase one, or rent one. Look into local windtrainer classes (And I teach these classes right here in Rhode Island at OrthoCore !) as they can provide a fun social piece to training while getting in a great workout. Also you won’t have to worry about getting dropped in this group ride and may increase your MPH come spring! Windtrainer classes also will help increase your Vo2max, along with your speed, and cadence. Technique and mechanics are also addressed to make you more efficient and an overall better cyclist.
Run: I personally still love to run outside all winter long, but for some hitting the treadmill is better option. It doesn’t’ matter if you you run inside or out, but a good goal is to try and run at least 3 times a week. If you are like me and prefer running outside make sure you have some warm running gear and why not add them to your Christmas list. Now you don’t have to train for a marathon during the winter. Let your body recover and work at increasing your 5K or 10K time. If you prefer longer distance, then sign up for half marathon. Still working towards goals will help come spring.
Strength training: Lastly it is important to strength train 2-3 times a week this winter season to help you stay injury free. A lot of triathletes find it hard to fit in this piece during the season, so why not make it a priority during the off-season. Recent studies have showed that strength training can improve your running and cycling. In fact, one study showed weight lifting for 8 weeks improved cyclist efficiency by 1.4 percent.
So hit the gym this winter and season and strength train your way to a faster season! Come see us at OrthoCore and get your winter off to a great start.