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	+44 (0) 115 9607912 / 07795 342639
	jayne@absolutetri.com

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Absolute Triathlon Coaching & Training
British Triathlon Performance Coach of the Year 2011-2012

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Winter Swim Training Triathlon for Beginners Planning for Winter Training Pre-season run training Open Water for Beginners Blog

It seems that summer was barely here and already the race season is drawing to a close. You may be reflecting over your races and thinking about what you would like to achieve in 2011 but use this time wisely; with some well needed rest, preparation and the appropriate training you will enter your 2011 season both fitter and faster. Steve Lloyd from Absolute Triathlon Coaching offers his guide to training correctly over the winter season.

It may seem crazy but the first thing you should consider when planning your winter training is have a break from training! Giving yourself 2 to 3 weeks off structured sessions will allow your mind and body to wind down and recover, this doesn’t mean you need to be completely sedentary but do things for fun rather than because you have to. Go out mountain biking, meet up with friends for a round of golf or go and play badminton with the guys from work but most importantly clear your head and enjoy the down time.

Your recovery time presents the perfect opportunity to reflect on your season and evaluate how it went. Did you achieve everything you set out to do? Did you meet you goals? Do you feel you performed well and got the results you wanted? Ask yourself these questions and be completely honest with yourself, once you are armed with this information it’s time to start thinking about your ambitions for the 2011 season and planning your winter training accordingly.

Winter training should focus on laying the foundations for next season and the key to this is consistency. Many people make the mistake of over training during winter which can potentially lead to illness or injury which will interrupt the good work you are doing. Make sure your plans include a realistic amount of training and stick to it - this will lay a solid base for next season.

The following tips are for your guidance; if you would like any further information Absolute Triathlon would be more than happy to help. We can be contacted on tel.0115 9607912, e-mail: coach@absolute-triathlon-coaching.co.uk We offer a variety of training sessions across the week from our base in Bestwood, Nottingham and are also able to work with you on an individual basis providing customised training programmes designed specifically for you, 1-2-1 sessions including swim analysis and specialist bike fitting.

Planning for Winter Training

Key Tips for Winter Training

Lower intensity training – During this period most of your training should be done at an intensity you find comfortable with your heart rate in the aerobic zone. You can either use a heart rate monitor to measure this or the Rate of Perceived Exertion which is based on your perceived effort.
Work on your weaknesses – The early part of winter training is also an ideal time to work on your weaknesses. Your training should be low intensity so it’s wise to spend the time on drills and technique, especially in the pool, to rectify any problems. You ay also find a 1-2-1 swim analysis session beneficial.
Strength & Training – Make sure you get advice around your strength training from an expert but focus on periods, with the first period about getting the technique right (6-8 week), then adding some weight and increasing the intensity and finally a power phase. This will help for all 3 of your sports.
Invest in a Bike Fit - If you found that your bike split was disappointing it’s definitely worth investing in a proper bike fit from a reputable bike retailer, a small change can make a huge difference.
Go Mountain Biking - During the winter spend time on doing some mountain biking, this will not only improve you riding but also help with gear selection and keep you off the roads in winter. Remember never go out on your bike in icy conditions – it just isn’t worth it.
Don’t neglect your running - do plenty of base miles but also work on technique and running style, remember the more efficient you are the faster you will be, think about getting a coach to film you running so you can see for yourself.
Keep the interest - To keep it interesting you may decide to spend 6-8 weeks having a focus to your training. You might use the first 8 weeks to work on building some additional strength in the gym especially core strength and then the next 8 weeks working on your swim technique. During these times you might just keep the other disciplines ticking over.
Get a Coach – Winter is the ideal time to get yourself a coach who will support, guide and plan your training for you. There are plenty of reputable coaches across the UK (including ourselves) and the British Triathlon Federation can provide you with a list of Level 3 coaches.