The Perfect Winter Training programme for Triathletes

Simon Ward

TheTriathlonCoach.com

Programme Goals

Very simple

1. Be consistent. >95% session completion.If you can’t achieve this then you are being over ambitious with planning, poor with time management or not looking after your health

2. Be healthy – No injuries or Illness

3. To start specific conditioning phase in great shape - Higher level of fitness than same time last year

The Perfect Winter Training programme for Triathletes

GoalsSupport network

Training programmePhysiology

Strength & ConditioningBiomechanical

Mindset

Nutrition + recovery = Good health

CONSISTENCY

Rule #1

Realistic Goals

Goals provide you with a framework upon which to base your training plan

Realistic Goals

The goal setting process

1. Outcome goals – No control

2. Performance Goals – Full Control

3. Process Goals – These are what you do everyday to make the Outcome & performance goals happen

Realistic Goals

Examplea) Outcome - Top 5 in AG @ Nat Champs

b) Performance – sub 2.10 to achieve a)

Broken down this is

Swim 22m, Bike 1h05, Run 38m, T1&2 5m

c) Process Goals - What do you have to do to make the performance goal happen

E.G

Swim 22m = 10k/wk, improve technique, flexibility,

General – Lose 4k, get more sleep, reduce stress,

Rule #2

Support Network

No man is an island

The best athletes & teams have a good support network. Who is in yours?

Support Network

Rule #3

Physiology

Your programme should target the entire range of your aerobic system

Physiology

Priority at this time of year are…Aerobic base (>80% mhr)

Upper aerobic (80-85%mhr) Vo2 Max (> 90% mhr) (15-20’ total work duration) 1x

S/B/R per week

Threshold (85-90%mhr) You can add some of this in if you must but I prefer to leave this until the spring

You need to get tested to know your training zones

Rule #4

Biomechanical

Generally the best athletes also have the best technique.

The winter is a great time to identify flaws in your technique and to introduce drills to fix

them

Biomechanical

Continue with your strengths but address your weaknesses

•Have your S/B/R videoed and then assessed by coach and Physio (what's ideal & what's possible)•Then find drills to remodel•Then practice (perfectly). No times, no targets•Takes about 6-8 weeks to fully learn new movement pattern•Accept that times may get slower initially as you back out of a dead end

Rule #5

Strength & Conditioning

The 3 disciplines of Triathlon have cyclical movements (thousands of almost identical

movement patterns)

To support the volume of activity needed to be successful you also need to have a

strong framework

Strength & Conditioning

Core conditioningFlexibility for

key areas

Strengthen injury prone areas

Once you’ve improved these areas then think about developing strength

Rule #6

Mindset

Its not enough just to attend the sessions. You need to be mentally present at each

one.

Mindset

Mentally present – being in the now; aware of what you are doing and whyUse sessions to practice mental skills you will use on race day

•Relaxation drills, •visualisation, •distraction control, •resilience, •pain management •Have fun

Rule #7

Good Health

You cant expect your body to respond to your training unless you are in good health and free

of injuryBalanceBalance

WearWear RepairRepair

Good Health

Begins with

•A robust immune system

•Absence of minor ailments – U.R.T.I, runny nose, sniffles

•Absence of minor injuries – joint aches, tight muscles, tendon issues

The basis for each of these is related to…

Rule #8

Nutrition

For every action there is an equal and opposite

action.

Exercise requires fuel: good nutrition replaces

what you have used

NutritionKeep it simpleGeneralWholesomeness – Variety – Moderation (90% rule)Eat for performance - Perform better, Feel better, Look betterFruit & Veg - Minimum 5 per day Adequate Fats, Carbs & ProteinsVitamins & Minerals – supplement if necessaryHydrationIn trainingTry to return to balance of nutrition within 1hourE.g. 3 hour bike requires 600cal/hr = 1800.You can digest up to 360 cals/hour (+/-1.5 bars) = 1080 calsYou still have a deficit of 720 cals to make up in 60 minsDon’t forget your hydration when trainingFor additional nutrition information I recommendwww.precisionnutrition.com

www.mypyramid.gov.

Nutrition

And while we discuss nutrition..Weight loss & training

Difficult balancing actStart now and aim to get within 1-2kg of race weight by springAim to lose 1-2kg per month (1kg = 7700 cals which is 275 per day over 4 weeks) You should be able to achieve this without compromising recovery.Trying to lose weight during your heaviest training means that you may hinder recovery and that is not ideal

Rule #9

Recovery

Without good recovery your training will be less

effective and you will increase your risk of injury and/or illness

BalanceBalanceWearWear RepairRepair

Recovery

Good recovery comes from

Understanding the benefit of rest and active recovery

Planned easy days & recovery weeks

Not feeling guilty about taking a day off

Good nutrition

Using alternative interventions such as massage etc

Rule #10

Consistency

Better to have 10 hours per week for the entire winter than 20 hours per week for a

few weeks and then get injured or ill

Consistency

This is THE KEY TO A SUCCESSFUL WINTER PROGRAMME

Ensure this through…

1. Realistic training volume

2. Being flexible with your training

3. Monitoring your health status on daily basis

4. Repeatable weekly training structure

5. Good time management

Summary

Success is not just a matter of doing the training

Genetics is used as an excuse for lack of success…its less than 20%

Smart training isn’t just about using gadgets & training in the right zones

It’s about being smart … all of the time

If you want more help with everything I covered here…

“Done For you”

Programmes

Winter Base Training Programme

• 21 week programme• Over 200 sessions• Full content for each session inc sets, reps, effort level• FREE Training Peaks diary• Upgrade to Training Peaks “Premium” membership for the

duration of the programme

• Rolling Coach programme Value £350• Retail value currently £160

FOR 24 HOURS ONLY £90

To reserve your programme, email me NOW at the following

address

simon@TheTriathlonCoach.com

Thank you for listening

See you at the next webinar in 3 weeks time