Ironman Winter Training

Winter Roads

  1. Assess the past season: Was it successful? If yes, it would appear you already have a great routine in place. Otherwise, things may need changing. This could include bike setup, training shoes and race nutrition, eating habits and overall training philosophy. Take time to honestly evaluate all factors.
  2. Address any injuries: Barring a bike crash or other accident, knee pain, fatigue and depression are examples of physical, chemical and mental injuries. The causes of these problems should be found and corrected, which may require help from a professional.
  3. Develop an endurance-based training plan: About 98 percent of the energy needs for triathlons come from the aerobic system, so re-establishing an aerobic base once (or twice) each year is vital. An important training “partner” and valuable asset for developing an aerobic base is a heart rate monitor.
  4. Perform an endurance evaluation: You can ensure your endurance development is really taking place by performing ongoing, objective evaluations of your improvement. For example, if you established that your max aerobic training heart rate is 146, and you can run 8:00 minutes per mile at this rate, developing a better aerobic base should result in running at 7:30 pace at the same heart rate. Learn more about MAF Testing from Phil Maffetone here.
  5. Strength train right: Triathletes can improve both bone and muscle strength with simple, short and non-stressful workouts. Correctly done, using higher weight and lower (5–7 reps) these should not impair endurance. Instead of isolating muscles, use whole body actions such as dead lifts and squats for more extensive strength gains.

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Husband, Dad, Programme Manager in the Nuclear Industry | ex-pro rugby player, 4x Ironman finisher, ex-Bank Manager | getintonuclear.com

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Andrew Crabtree

Andrew Crabtree

Husband, Dad, Programme Manager in the Nuclear Industry | ex-pro rugby player, 4x Ironman finisher, ex-Bank Manager | getintonuclear.com

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