Tom Ward, Passion Fit Coaching
Winter can be a challenging time for triathletes who live in seasonal climates like the UK and North America. With colder temperatures and fewer outdoor training options, it’s essential to stay motivated and adapt your training routine to maintain fitness and prepare for the upcoming season. Here are some tips to help you make the most of this winter’s training block.
1. Embrace Winter Racing Options
Stay race-ready by participating in cross-country races, duathlons, maybe even some Hyrox. These events offer variety and a sense of community. Websites like Racecheck.com can help you find suitable events. Mountain Bike races and cyclocross keep you sharp, enhance your handling skills and introduce you to new people.
You could even ask your local swimming club if there is an option for masters racing. Even if you are not fast, you will have a lot of fun and learn about something different.
Mountain Bike races and cyclocross keep you sharp, enhance your handling skills and introduce you to new people.
2. Focus on Swimming
During winter, pool swimming becomes the norm. Set clear goals, keep your sessions simple. Test your progression using repetitive keys sessions. Focus on improving your technique with the help of coaching, clubs, and swim aids.
If you can, arrange a swim analysis to help you better understand how to refine your technique. Endless Pools like the one at Passion Fit facilitate this in a safe, comfortable & effective environment.
If you do swim in open water in winter, be safe and don’t forget to use appropriate gear.
3. Adapt Your Cycling Routine
Indoor cycling sessions are a great way to keep up with your cycling training. Use tools like Zwift, Watt Bikes and power data to optimise your training.
Joining a regular virtual coached programme such as the one we run at Passion Fit can really help motivation. This offers camaraderie, fun, challenge, encouragement and expert knowledge. You might learn more than you expected.
Mountain biking & gravel riding avoid treacherous UK roads and enhance your skills in the process. Group rides both on and off-road can add variety, a social aspect, and further help develop your skills during the winter months.
Mountain biking & gravel riding avoid treacherous UK roads and enhance your skills in the process.
4. Keep Running
Running is less affected by the cold weather and you can be consistent in the winter. Join a running club, focus on your technique and learn how to structure your sessions, and perhaps even take part in some cross country races.
Incorporate trail running and enjoy some beautiful countryside and a nature fix. When daylight hours are short and you may not have time for outdoor light during the week, make sure you get out in daylight at the weekend. Your body and mind will thank you.
Well structured treadmill workouts can also help you stay motivated & consistent.
5. Consider Hiring a Coach
A coach can provide personalized training plans, regular contact, and data-driven training through platforms like Xhale. This can enhance your preparation for the season to come and give you someone to bounce off each day by sharing your journey with them.
The best coaches will even help support your wider development and show you how to use sport to enhance this
6. Attend Training Camps
Warm-weather training camps, such as those in Lanzarote, can offer motivation, help you maintain your fitness, and provide a break from the winter monotony.
7. Take Breaks
Structured rest periods during or after the season are essential to prevent burnout. Use this time to spend with loved ones and foster renewed enthusiasm for training. Go out, have some fun, eat some great food, watch great movies and refresh your body and mind.
8. Enjoy the Sport
Remember to appreciate the opportunities and the inclusive community that triathlon offers. Embrace every moment of participation and enjoy the journey.
By following these tips, you improve your chances of maintaining your fitness and motivation throughout the winter season. Happy training!
Tom Ward is the co-founder & coaching strategy director of Passion Fit Coaching and Infinite Evolution.
Tom has over 30 years experience coaching in elite sport & the corporate world.
His primary focus is the creative development of innovative coaching strategies that help individuals and teams continue to thrive in both athletic & corporate environments under the demands of the ever evolving, modern world.