Innholdsfortegnelse for Winter Training Handbook i Winter Training Handbook

For most of us, winter’s the time to revert back from training in open water to hitting the local pool. But though it’s tempting to stick with your open-water goggles all year round, there are benefits in swapping to a pair of pool-specific goggles. Pool goggles are usually smaller and sit closer to the eye socket than open-water goggles. This may reduce your field of vision but, as you rarely need to look beyond your lane in the pool, that’s no real loss and the benefit in exchange is a more streamlined goggle that can enhance your speed. The other thing to consider is the lens. For open water you may have chosen a pair based on the light conditions that you’ll be swimming in outdoors (i.e. a bright sea…

The turbo trainers on test here are machines that sync to your smartphones, tablets and computers; that provide all your speed, distance, power and cadence data; that devise tailored training programmes for you to follow; and that can connect you to other riders to compete against on simulated routes. They’re turbos with all the bells and whistles and, obviously, the prices to match. So while they are indulgences that you could at a push make do without, if you’re spending winter upon winter training on a turbo then you want it to entertain you, to let you crunch a vast array of data. And this quintet certainly do that… Technogym MyCycling £1,590 technogym.com All of the turbos here are expensive but the Technogym takes it to another level. The justification…

With colder temperatures here, now’s the time to buy running shoes that can see you through your offseason training runs. Some brands recommend their racing flats are replaced after as little as 300 miles, while most shoes with a more robust build and cushioning can last nearly double that as a conservative estimate. Most of these shoes are made for high mileage and therefore offer plenty of cushioning and stability tech features throughout. Different shoes are right for the needs of different runners, so our scores also factor in build quality, value and mass appeal. As always, we’d suggest trying before you buy. Saucony Ride ISO 2 £120 saucony.com/uk Described as a neutral training shoe with moderate cushioning, the ISO 2 is also recommended for underpronators thanks to the evenly…

Winter running differs to winter cycling in that many triathletes welcome the cooler climes after a warm – sometimes, hot – summer. The windchill is, of course, lower and the activity of running quickly heats you up. And that’s key when choosing your off-season apparel as, when it comes to clothing, you’re looking to balance insulation and breathability. That’s where layering comes in with many adopting the combination of base layer and windproof running jacket, run tights, run gloves, running socks and headband or hat. As body temperature rises, the lightweight jacket can then easily be tied around the waist or packed into a rucksack. Right, onto testing the winter run essentials… Asics Fujitrail Speed £55 www.asics.com Asics’ hydration bag range is comparatively small, leaving it to Camelbak, Osprey and…

Trying to swim faster can feel like trying to solve a puzzle, especially if you’re new to front-crawl. Increasing your stroke rate would seem the obvious solution but this often results in thrashing arms instead of extra speed. The thing that makes the biggest difference to your velocity isn’t how fast you move your arms over the water but how much you pull with them in it. And swimming with paddles is a great way to practise pulling more powerfully in the water. Think of it like pedalling a bigger gear on your bike. A paddle should be marginally bigger than your hand – increasing the surface area increases the resistance that you’re pulling against. As long as you’re swimming technically well with the paddles, the harder effort will not…

According to the Met Office it rains for 107 days each year, meaning there’s around a 30% chance you’ll be riding in the rain. That’s why it’s essential to learn the gear tweaks and skills to ride fast and long through bad weather… Tyres When you pump up your tyres, use around six atmospheres rather than the seven or eight that would more normally be used. Lower tyre pressure increases the surface area of your tyre on the road and will increase grip on corners. Whether or not the tyres have tread on seems to make little difference but don’t race on brand new tyres in the wet. The process of manufacturing rubber can lead to a surface layer containing slippery elements like silicone that’ll reduce grip. Wear the tyres…

One of the greatest barriers to achieving the results you so badly crave (and deserve) is time available to train. This leads to a lot of athletes completing training that is maybe harder than they should, to try and achieve a greater benefit. Aerobic fitness is the base that the ‘faster stuff’ is built on, so it’s important to build that base as wide as possible early on in the season. Hopefully you’ll enjoy a bit of time off over the Xmas period because this session takes advantage of that by delivering a long aerobic run/walk. The key to this (and developing aerobic fitness in general) is to be patient and enjoy the process. The walking will allow your heart rate to drop down as you recover, but it also…

You spend thousands of laps refining your swim technique, hours poring over cutting-edge carbon components and wear out dozens of run shoes. But do you apply the same dedication to your nutrition plan? Many of us fall into the trap of eating what we want without stopping to think, ‘Hang on, is my nutrition plan suited to my training at this particular time of the year?’ Enter periodised nutrition. In essence, this fuelling template matches your training macrocycle and the intensity of your training but, in the case of nutrition, this is broken down into the following phases: Base, Build, Competition and Transition We’ve timed the phases here to begin in early-mid January 2020, peaking for the triathlon race season in early June (although this is adaptable if your season…

You’ve laid your aerobic foundations and refined your swim, bike and run technique. Now it’s time to add speed and that comes from raising the intensity of your sessions. To fuel that extra effort, you need to tap into more instant fuel reserves – which means an increase in carbs. “During the build phase, carb intake should rise to 8-12g per kg,” says sports nutritionist Drew Price. “Protein intake also increases to around 1.5g-2g per kg. Fat remains around the 1g per kg mark.” Warning: for those who haven’t reached their goal triathlon weight, don’t fall into the trap of keeping carbs down as per the base phase. As chef and athlete Alan Murchison says, increasing intensity on a diet based on few carbs “leads to lethargy, feeling heavy and…

This delicious combo of butternut squash, risotto rice, almonds and parmesan is quick to cook, healthy and sustaining. Mild, comforting and packed with low-to-medium GI carbs, it makes an ideal meal for the night before a long run, ride or race. Ingredients (serves 4) Butternut squash, peeled, seeded and cut into 2cm cubes2 tbsps olive oil1 tsp sea salt and ground black pepperSmall handful of flaked almonds1 tbsp maple syrup3 knobs of butter1 onion, peeled and finely sliced1 clove of garlic, peeled and crushed350g risotto rice225ml dry white wine (optional)1.5 litres vegetable or chicken stock1 tsp saffron strands (optional)75g freshly-grated parmesanHandful of flat-leaf parsley, chopped Method…

Winter’s here, meaning it’s goodbye neoprene and hello chlorine. Well yes and, for some triathletes, no. You see, an increasing number of age-groupers are channeling their inner Lewis Pugh – who’s undertaken numerous icy swims to highlight environmental issues – and swimming outdoors all year round. Why? As essential as pool training is, it simply can’t match the freedom and cerebral cleansing from open-water swimming. An outdoor dip’s a great way to lower stress and boost self-confidence. And then there are the physical benefits with studies showing cold-water swimming strengthens immunity and lowers inflammation. With that in mind, here’s the kit to assist your off-season outdoor odyssey… 2020 TRIATHLON CUTTING EDGE Roka Maverick Pro Thermal £675 roka.com Thermal tri-specific wetsuits are growing in number, including models from Blueseventy (the £600…

Of all the tests we undertake, the trail shoes comparison is the toughest, most physically demanding. But it’s also the most exhilarating. I mean, who doesn’t love running knee-deep in mud and leaping logs in conditions that would have any normal person confined to the turbo, treadmill or reruns of Lovejoy! But it’s not just the mental benefits of escaping modernity for a stint in the woods that trail running can provide. The all-round gains are huge, including improved core strength, refined run technique and endurance gains. There’s also injury prevention, with the softer terrain sending lower rebound forces through your limbs compared to tarmac. To do all of this, however, you’ll need a proven pair of trail-specific running shoes that offer traction, protection and drainage. Over to the shoes……

Winter can be a difficult time to train, with weather disruptions and streets getting busier by the day. Luckily, treadmills are a thing and they may even give you a better quality run. One of the great benefits of treadmill running is the ability to maintain a very specific pace or effort. If I challenged you to run outside for 5km at an average pace of 5mins/km, even if you came back in exactly 25mins, and although your average pace will be 5mins/km, it will have varied regularly throughout the run, sometimes faster, sometimes slower. Treadmills are also a great place to practise good running form without having to watch out for things like cars and people. If you’re on a newer treadmill it might evenbe possible to programme it…

The chimes of Big Ben still echo in your ears – as does the sound of masticating mince pies, glugging Glenfiddich and listening to Graham Norton. Yes, Christmas may well bring the family together, but it’s distinctly divisive when it comes to reaching your triathlon goals with studies showing the average weight increase is 5lb. “That’s why body composition is so important to the base period,” says sports nutritionist Drew Price. “You’re looking to reduce your weight and now’s the perfect time to do it because training intensity should be low.” Beyond cutting the pounds, improving your aerobic capacity is key, achieved via long sessions at an intensity (anything less than around 75% of your maximum heart rate) that will focus on utilising oxygen to create energy. Nutritionally this means…

Falafel is a tasty lunch or light supper, packed with sustaining low-glycaemic carbohydrates to maximise high-intensity sessions. Falafel also contains quality protein for muscle repair. Chickpeas are loaded with antioxidants to boost the immune system, plus vitamins, fibre and minerals such as iron, calcium and zinc. Ingredients (serves 2) 410g can of chickpeas, drainedJuice of a lemon2 garlic cloves, peeled and chopped1 tsp ground cumin1 tsp ground coriander1 tsp cayenne pepper1 green chilli, deseeded/finely chopped1 tsp tahini (optional)1 tsp salt50g plain flour1 tsp baking powder2 tbsps fresh parsley, chopped1 tbsp fresh mint, choppedRapeseed, groundnut or sunflower oil Method…

There’s no more embracing feeling than heading out for a long weekend ride or 90min off-road run, accompanied by blue sky, sunshine… and the sight of your cool breath! It’s great for bolstering your aerobic system, honing better technique and cranking up your fat-burning system. It’s also a great hors d’oeuvre for one of these delicious, performance-boosting and heart-warming meals to come. The seven recipes that follow are healthy twists on a range of classic meals that lose the calories but retain the taste. They’re a split of dishes that can either be cooked before a session and left to simmer, or knocked up once you’re showered, dried and dressed. Each is swimming with carbs, protein, fats and/or antioxidants to keep you training strong this off-season. Enjoy… Indian-style salmon with…

Triathletes seeking a 2020 PB have no option but to head outdoors and face the elements. In the UK, that means dealing with temperatures that drop to a mid-winter mean of 3.7°C. Throw in a further windchill drop of up to 8°C and those Sunday morning rides seem less appetising by the week. You can, of course, spend the entire winter cycling indoors but that’s unsustainable. The solution? A windproof bike jacket that features water-resistance, too. As ever, the fit of the jacket is vital to maximise effort and enjoyment. Commuters can arguably get away with a bulkier cut but, for training rides, you want to minimise flapping in the wind so we’d advise a close and slim fit, but one large enough to squeeze a base layer under and,…

What makes a good run jacket? Good question and one which we’ll aim to answer. First up, let’s talk fabric. You need something light enough that you can tie around your waist if desired but not so wafer thin that cold air blasts through. We’d also suggest that decent-sized pockets are invaluable, helping you to stash your keys and possibly your smartphone. This is arguably even more important for very long runs, where you might load up on gels. Also note a jacket’s reflective credentials if you’re a regular nighttime runner. Finally, design and fit are important to both comfort and making you feel a million dollars. 2XU Pursuit AC Shell £120 2xu.com Available in this multi-colour design or plain black, the Pursuit jacket from 2XU feels more traditional in…

Let’s face it, swimming is what makes triathlon sexy. No one has ever looked at some stringy runner plodding along a pavement, or an aero-helmeted MAMIL with a bin lid instead of a back wheel, and thought, ‘Wow, there goes a sporting god.’ But dress someone in a wetsuit and stand them waist deep in a lake and they’re instantly transformed into a superhero. Want proof? How many times have you told a non-triathlete about what you do and they’ve replied: ‘Oh I could do the cycle and the run, but it’s the swim I’d struggle with.’ And when it comes to tri there’s only one thing better than swimming, and that’s being GOOD at swimming. How often have you watched some neoprene-clad mer-person cruise effortlessly past you, taking one…

The Bible has never been widely recognised as an endurance training manual. However, ‘The Da Vinci Code’ exposed the idea that there are hidden meanings tucked away in the good book and, on closer inspection, there may be something in that theory. Psalm 21 (“I will lift mine eyes up unto the hills, from whence cometh my help”) seems to indicate that even back in Biblical times, hill reps were being used to aid performance. Or, at least, that’s what Dan Brown told me it meant! Going up! Running uphill pits you against the laws laid down by Sir Isaac Newton. You’re fighting against gravity, which places greater loads on your body than running on the flat and thereby extracts a more powerful training effect. It’s a very useful method…

It’s that time of year again. You’ve had your break, maybe your body shape has changed a little after some post-season recovery, but you’re full of ambition for 2020. Perhaps you’re a returning triathlete looking to better your previous seasons or a newbie looking for a challenge next year. Either way, it’s key that you get the fundamentals of triathlon training correct, and this starts with rebuilding your fitness with some base training. As with any aspect of fitness, it’s necessary for the individual to find what’s right for them, but we all benefit by laying down strong fitness foundations over the winter months. A well-structured base phase should ensure that the bulk – around 70-80% of training time – is spent within an easy-to-moderate intensity. This allows for a…

The salmon and eggs deliver a significant amount of omega-3 to satiate appetite and also reduce blood pressure and inflammation post-training. Antioxidants from the watercress, like vitamins A, C and B, boost immunity, while the iron content helps to transport oxygen around the body. Serve with a salad of green leaves or tomatoes, drizzled with a little walnut oil dressing. Ingredients (serves 4) 1 tbsp olive oil6 spring onions, finely sliced150g watercress, stalks trimmed150g hot smoked salmonZest of half a lemon1 tsp dried chilli flakes (optional)Sea salt and freshly-ground black pepperPinch of ground nutmeg10 large free-range eggs1 tbsp crème fraîche25g feta cheese, thinly sliced Method…

Packed with good-quality protein and plenty of healthy fats, these kebabs are delicious with a dollop of minty yoghurt sauce, chilli sauce or harissa. You can serve with a small side of rice, cous cous or quinoa, or try a side of tomatoes or avocado. Ingredients (serves 4) Kebabs 600g lamb fillet or boneless lamb leg, trimmed and cut into 2.5cm cubes A selection of vegetables cut into 2.5cm pieces. For instance, a courgette, a red or yellow pepper (deseeded) and/or button mushrooms Marinade 3 tbsps olive oilJuice and zest of 1 lemon2 cloves garlic1 tsp cumin seeds, roughly ground2 tbsps coriander seeds, roughly ground1 tsp sweet smoked paprika (optional)Salt and freshly-ground black pepper Yoghurt sauce 200g low-fat natural yoghurt1 clove garlic25g bunch of mint leaves, finely chopped Method…

As the days shorten and the weather deteriorates, it can be tempting to hunker down in the gym, grind out miles on the treadmill or toil on the turbo. Yet, if you opt for an indoor autumn and winter, you’ll miss out on a whole world of dirty fun and training gains that both off-road cycling and running can offer. With such varied and challenging terrain – especially on the bike – you can’t fail to improve your technical skill levels. And because of the constant change to your foot strike when running, overuse injuries are far less likely than when pounding the pavement or treadmill. Mud, gravel, snow and sand all make forward progress more difficult and so will challenge your body in a way that tarmac never can.…