Lets face it. We all need a kick up the ass to get out our front door and train from time to time. Maybe its 5am and that snooze button is looking tempting. Maybe its cold and raining. Maybe you aren't performing at the level you were last year. Maybe you've just been dumped by your partner who for some reason doesn't think its acceptable to spend £7000 on your 'winter' bike. Whatever the reason, these 5 videos are sure to get you fired up and back to training at your best....
1. RULE YOURSELF | MICHAEL PHELPS
2. IRONMAN - Be Inspired
3. Rise and Swim (Welcome to the Grind)
4. Running in the Rain
5. Biggest Loser Matt Hoover finishes Ironman Triathlon
1. A fall off the bike due to ice can put you out for weeks/months. Missing one ride will make little difference to your fitness. Be sensible. Avoid ice at all costs.
2. Its a great time to vary your training and make it enjoyable again. Off road runs. Mountain biking. Fun group swim sessions. Cross Country. Go walk some hills/mountains.
3. Once the lakes have closed, its a perfect time to get in the pool and work on your swimming for next season. Make sure sessions have a goal and are focused on technique or fitness.
4. Wrap up warm, sleep well and eat well to avoid injury and illness.
5. Protect your bike. While you can sometimes get away with little 'maintenance' over the summer. During winter you need to make sure you look after your bike. Clean. Oil. Lube.
6. Running in fresh deep snow can be an excellent strength work out. Take time to enjoy the scenery and focus less on distances/paces.
7. The start of winter is a great time to review your previous season. What went well? What would you have done differently?
8. Shake off those injuries. With not as many races over the winter there is less pressure to train all the time. Take enough time off now to sort out your niggles for good. You'll reap the rewards next season.
9. Build a base. Winter is the time to start building an excellent base aerobic fitness for next year. This means lots of slow and steady (Zone 1-2) runs/rides.
10. Build strength. Want to be stronger and have less injuries next season? Over the winter is a great time to add more strength work to your programme. This doesn't need to be gym based. Squats, lunges, plank, press ups, tricep dips are all great exercises you can do at home.
11. When its too dangerous outside to cycle, switch your ride to the turbo trainer. Learning to love the turbo can help you make huge gains over the winter. Focus on building aerobic fitness and strength.
12. Plan next season. Which races do you really want to perform well at? Be cautious not too enter too many events. You are best off planning your season and 2/3 events you really want to target.
13. Consider a 3-4 week block of training focusing on your weakest discipline. Over the winter is a great time to work on your weaknesses.
14. Consider a week away training! Sometimes a week training somewhere hot can be a great motivator. If you do this be careful not to do a sudden jump in volume when you are away!
Safe training everyone!
What is Tapering?
For endurance athletes, "tapering" refers to a decrease in training volume leading up to competitions. It might last anywhere between 3 days and 2-3 weeks depending on the athlete's goals, event and training load. The aim of tapering is to maintain fitness and endurance while removing fatigue and finding some 'form'... simple right?!
The above tips should help you reduce your open water panics and teach you how to cope with them should they arise!
Remember... The more you practice and prepare for this, the less it will happen.
Please feel free to 'share' this blog with your swimming and triathlon buddies.