Triathlon training sessions for the winter

As I promised you last week here are some sessions which you can use to target the various energy zones in triathlon

If I was to give you a comprehensive list then it would be a War & Peace style article. I haven’t the time to do that and I suspect that you haven’t the time to read it either

Winter Training
My philosophy at the moment is that during the winter you should be aiming to develop your aerobic capacity. This means that your key sessions should be something to target Vo2 max (above 90-92% of max heart rate) and that the rest of your training should be below 80% max heart rate
I’m going to use heart rate to identify training zones for this article as I think that measurement will apply to the majority of readers
Not withstanding my comment above I still think you need to target other training zones (anaerobic threshold – 85-90%mhr) and upper aerobic (80-85%mhr) during training but not in large quantities (that’s for a later stage in training)
You must also include some speed work in there to train/retain the ability to operate at high cadence.
This applies equally to athletes targeting the shorter distance events as well as the longer ones.

Vo2 max
Generally 3-5 minute efforts so that your finishing heart rate after each rep is above 90% of maximum. Basically these feel like maximal efforts with shortish recovery intervals
Swim
(Use 400m TT pace. Divide by 2 so you get a 200m pace and then add 3-4s this is your target time. For 100s use the same method but add 2s to your 400m split)
9 x 200 as 1 Vo2 + 40s/1 Ez + 20s, 2 x Vo2 + 40s/1 EZ + 20s, 3 x Vo2 + 40s/1 EZ + 20s –The EZ reps should be at a very leisurely pace.
OR
16 x 100 as 4 x [3 Vo2 max + 30s/ 1 EZ + 20s].
Over 6-8 weeks build to 8 x 200 Vo2 max + 40s and 15 x 100m Vo2 max + 30s

Bike
5 x 3 minutes + 3 minutes EZ spin recovery.
Over 6-8 weeks build to 5 x 5 minutes + 3 mins recovery

Run
5 x 800m (or 3 mins whichever arrives quicker) + 60s recovery
OR
8-10 x 400m + 40s
You can also do these off a turnaround so if you can run 400s at Vo2 max pace in 85s then start every 2 minutes

Try to space these workouts through the week so that they are not on either the same day or consecutive days

Endurance
This is at the other end of the spectrum. These sessions provide the filler between the high intensity work. They are long in duration at moderate efforts and promote fatigue through volume, rather than intensity. This type of work improves fat metabolism, creates more capillaries and increases blood volume. Do not underestimate its benefit to your overall fitness

Be strict about your intensity (HR monitors and Power meters can be used to cap intensity rather than provide target zones) and focus on good technique.

Swim
2-4km sets broken down to anything from 500-1500m. Swim at a pace 10-12s per 100m slower than your 400m best
Bike
2-4 hours of riding (Road or MTB – I don’t think it’s really that crucial at this stage of the season especially if the weather is bad) just aim to ride at about 65-75% max heart rate with the average at around 70% (you’ll go higher on hills and lower on descents)
I also don’t think you need to go for longer in the winter unless it’s unusually warm. When you get cold it can lower your immune response and also seems to take longer to recover
Run
1-2 hours at sociable talking pace

General
Train at a higher intensity (<80%mhr) on shorter sessions (Run <1hour, bike<2 hours) and then easier on the longer ones. Avoid the temptation to do too much above 80% mhr. As I mentioned earlier that is for a later stage in the training calendar

To target strength in the pool use a pull buoy and for biking and running head for the hills but work on good technique

Strength work will also push you into the 80-90% mhr zones, enough to maintain your conditioning at this level but without creating too much fatigue rather than aiming to get your heart rate too high; this will happen naturally.

Gym
This is another key foundation stone of winter training
Aim to get to the gym at least twice per week, three times if you can.
Workouts must be no longer than 30 minutes and don’t go to failure; you don’t want to overtrain
Don’t worry too much about boosting maximal strength or muscle size. Rather you must focus on injury prevention. Choosing exercises which develop core strength and total body conditioning. Think movements rather than muscles when making exercise choices.

Overall
Keep the training volume at a level you can maintain for a good 10-12 weeks without pushing yourself to the absolute limit.
As far as possible have a similar schedule each week with the same sessions on the same days.
Your high intensity sessions (Vo2 max) can get a little harder each week so that there is some overload but not too much. Within reason you can add a bit to your volume but eventually you’ll reach your acceptable limit.
I prefer just to get a solid block of 10-12 hour for 10 weeks allowing my schedule to ebb and flow with work levels but ALWAYS having consistent training and good health at the heart

If you have alternatives to my suggestion then please share them with the group. As you know I love to hear from you.

Stay healthy & have fun

PS If you are “going long” next year please check out my long distance training plans