Don't get the racing blues—this is arguably the most important part of your racing year/macrocycle. The macrocycle, which is 12 months for most athletes, starts with the "base" phase for the first "mesocycle."
The base phase, usually starting in the winter, offers great opportunities when the weather turns cold. During the base phase, the main goals I have for my athletes are to work on form in all three disciplines (swim, bike, run), build strength and create a large aerobic engine (cardio system). When these three things are accomplished, it allows the athlete to go into the next mesocycle stronger, with less risk of injury and a large base to build speed off of.
This training allows us to work on great technique.
Swimming
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In the pool, along with the usual interval training, spend time on drills. I highly recommend the armpit and fist drill as well as swimming with a band around the ankles to improve body position. Also, ending a swim workout with a 500 yard pull set will not only build sport specific strength, but also aerobic base.
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Your Next TriathlonCycling
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When the weather doesn't allow us to get out on the bike, a trainer is not only affordable, but very beneficial. It will provide a consistent workout without stop lights, downhills, etc.
To build the aerobic base, turn on a movie or watch a football game while you spin for a couple hours. During this time, work on form (keeping heels down) and a high cadence (problem for a lot of runners). Not only will this help burn off the Christmas cookies, but will build a great endurance base.
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Your Next TriathlonRunning
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The dreaded treadmill also has benefits for us when you're stuck training indoors. When over-striding on the treadmill, it will let you know (jamming the foot into the belt, the motor will bog, giving feedback of improper form). Also, it provides a cushioned surface to prevent injury and helps with pacing.
To keep the treadmill exciting, work in short speed intervals to work on turn over. Get outside even if the sidewalks are icy because most of the time, trails are not. Trail running not only is great aerobically on the uphills, but helps increase leg turnover on the downhills. It also helps build sport-specific strength with the hills and the uneven footing strengthens hips and ankles.
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Your Next TriathlonStrength Training
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Most of the year, when we're not training, we're trying to recover for the next intense workout or race, leaving little opportunity to strength train in the gym. Being endurance athletes, lots of weight isn't needed, but building muscle over the winter will then allow adaptation come the next phase.
I highly recommend the leg press as it eliminates the stress on the back and targets the quads and hamstrings. Also, reps on the lat and row weight machine will build swim-specific muscles. And don't forget the core. Planks, roman chair and the old fashion sit up will strengthen the mid-section where the power for all three sports is generated.
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Your Next TriathlonCross-Training
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During the winter months, get outside as well. There are many gains to be made by going out for a couple hours snowshoeing or cross-country skiing.
Enjoy this season and relax. It will help prepare for the upcoming racing season both physically and mentally.
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