Storyline: Winters are a test of your endurance and perseverance. Don’t stop your training! Your motto should always be: Real athletes never rest until they better their best! Written by Jason, Chandler, Arizona, at justwetsuits.com
If you live in colder climes, winter doesn’t have to spell “d-o-o-m” for your workout routine. If you have the motivation to kick out of hibernation mode, I have some great indoor workouts that are especially relevant for triathletes.
Indoor Running Workout
When it’s so cold outside that you can literally see your breath it’s time to dust off that trusty old treadmill. If you don’t own one, get into a car (preferably with seat warmers) and drive to the nearest gym. Once there, consider doing these really effective indoor running workouts using the treadmill.
Melani Hom
Active.com, an online community dedicated to active lifestyle, cites Melani Hom (founder of a leading Washington D.C. -based triathlon training group): “A treadmill workout is a way to enhance your speed, confidence, and your overall endurance.”
Hom recommends the following exercise. It’s called “The Ladder.”
1. 5 minutes running at an easy level (e.g. 9:00/mile).
2. Increase mile pace by 30 seconds (e.g. 8:30/mile) and hold for 3 minutes.
3. Increase mile pace by 30 seconds (e.g. 8:00/mile) and hold for 2 minutes.
4. Increase mile pace by 30 seconds (e.g. 7:30/mile) and hold for 1 minute.
5. Decrease mile pace by 30 seconds (e.g. 8:00/mile) and hold for 2 minutes.
6. Decrease mile pace by 30 seconds (e.g. 8:30/mile) and hold for 3 minutes.
7. Repeat steps three times, and then
8. Cool down.
According to Hom, incorporating intervals emulates a track workout and let’s you focus on a quality-versus-quantity workout.
Here’s another tip. Professional triathlete and Ironman Triathlon World Champion, Mirinda Carfrae, swears by the effectiveness of the following treadmill routine:
1. Warmup with some strides on the treadmill, then go
2. 10×3 minutes at best effort with three minutes rest between each, and then
3. Cool down.
Indoor Cycling Workout
Courtesy: marsview.wordpress.com
The Official Ironman website recommends this extremely tough workout (so tough that it’s called “The Beastly Bike workout) to help you pick up your speed:
Warm Up
1. 12 mins easy spinning at a cadence of 90+. Build over the 12 mins, with the last 3 to 4 mins steady,
2. 10 x 10 secs seated sprints on 1 min (50 secs spin between each effort) – cadence 110+, and
3. 3 mins easy spin – make sure you are keeping hydrated as you get ready for the main set.
Main Set
1. Russian Pyramid x 2 (Stay seated for all efforts. Push as hard as possible…keep in mind…each set will take 12 mins.)
2. 5 secs sprint/55 secs easy spin recovery
3. 10 secs sprint/ 50 secs easy spin recovery
4. 15 secs sprint/ 45 secs easy spin recovery
5. 20 secs sprint/ 40 secs easy spin recovery
6. 25 secs sprint/ 35 secs easy spin recovery
7. 30 secs sprint/ 30 secs easy spin recovery
8. 35 secs sprint/ 25 secs easy spin recovery
9. 40 secs sprint/ 20 secs easy spin recovery
10. 45 secs sprint/ 15 secs easy spin recovery
11. 50 secs sprint/ 10 secs easy spin recovery
12. 55 secs sprint/ 5 secs easy spin recovery
13. 60 secs sprint, and then
14. 3 mins easy spin … then repeat the above set.
Then, after you complete the second set, do 4 mins easy spinning.
Warm Down
1. 8 x 1-leg riding only, alternate each 55 secs with a 5 sec change-over, continuously, then
2. 10 mins easy spinning warm down.
Indoor Swimming Workout
For some athletes, including triathletes, swimming in the pool is bereft of joy. But when it’s too cold to swim outside and you don’t want to miss out on your swimming routine, it’s time to make friends with that heated pool.
Courtesy: orthocorept.com
Active.com recommends practicing transitions to keep your pool workout from getting monotonous. This type of training–where you transition from one sport to another–is called brick training. You can do it indoors or outdoors depending on the weather. Just substitute a running track for treadmill and a bike for indoor cycling/spin class.
Inside Triathlon magazine recommends the following swim-bike brick workout for off-season training:
Warm Up
1. 10 minutes on the bike
2. 5 minutes in the pool
Main Set
1. Swim 600 meters- 200m fast and 400m at mid-race effort
2. Bike 15 minutes – 4 minutes at race effort/1 minute recovery- repeat three times
3. Pedal or swim 5 minutes easy between sets
4. Repeat 2-5 times
To read more about indoor swim-bike bricks, take a look at “3 Indoor Swim- Bike Brick” at triathlon.competitor.com.
As you approach winter workouts remember what boxing great, Muhammad Ali, said once, “Don’t quit. Suffer now and live the rest of your life as a champion.” (Note: cover photo, Quotesgram.com)
Winters are a test of your endurance and perseverance as an athlete. Don’t make it an excuse to stop your training. Your motto should always be:
Real athletes never rest until they better their best!
(Visit justwetsuits.com)
