Post by robreddy on Feb 6, 2006 11:49:08 GMT -5
A number of fates converged yesterday - I was on the treadmill for a long run, winter has come back in full force & for me (as I'm guessing a few others) training is picking up.
So I got to thinking - always fateful words - about training in the winter which in Cleve means either lots of time inside or worse yet time out in the cold. Here are some things I have learned, tricks or general rules of the game. Here goes....
1. Consistency is better than epic training sessions. Train every day for reasonable amounts of time rather than a couple big days and then time off.
2. Volume can be gotten through frequency - and now is the time to start working on some volume.
3. For most ridding the trainer for 60 - 80 minutes 5 times a week will do the same as ridding 3 times at 2+ hours each. Don't kill you self with the very long trainer rides - they are so mentally tough - better to come at it more often.
4. Winter is the time to swim, swim, swim - again the rule is frequency over volume - consistency week in and week out. Do it now because you can build great swim ability now and then once the summer hits, swim less (in terms of total time - not frequency) and use this added time to train in the run and bike and NOT loose any swim ability.
5. If you can swing a trip to a warm weather place (FL - AZ) DO IT - you can get in some good training but more importantly your mood will lift and allo you to grind through the Cleve winter better.
6. Enter at least ONE race NOW - it is a goal - it will motivate you.
7. IF you can find someone (group) to do trainer rides with - DO IT - It makes ridding the trainer SOOOOOO much easier.
8. Any day that is sunny (you know those three days from Nov. to April) get out side - even if it is to just walk.
9. Speed Kills - well not really dead kill - but... speed work outs take a lot out of your body and require good recovery - now is not the time for this type of work - and particularly if you are going long next summer - if that is the case then there is NO NEED for speed work outs now at all.
10. Base building takes time - relax and keep consistent.
11. Now is a GREAT time to start working on the small habbits (stretching, recover drinks after 1 1/2+ sessions, ect.) Ingrain these practices now so you are doing them once the better weather hits.
12. Treadmills can be our friends just like the trainer.
13. Spin class is a great work out - but be careful - they tend to be VERY high intensity, far beyond they type of cycling you will do in triathlon. Dont be afraid to back down from what the instructor is teaching - it is YOUR class. Spinning and then a 2 mile run is a GREAT brick work out.
14. Have clearly defined goals for your training each week - know how many minutes you want to train, how many miles//yards and when you plan to get them in. It is so easy to get off track in the winter - your motivation is low to begin with - just working out on a whim will not get you through.
15. Find a friend to talk training with - some one to hold you accountable and give you encouragement - this will most likely NOT be a family member - do the same for some one else!!!
Interested in hearing others thoughts on this topic...
So I got to thinking - always fateful words - about training in the winter which in Cleve means either lots of time inside or worse yet time out in the cold. Here are some things I have learned, tricks or general rules of the game. Here goes....
1. Consistency is better than epic training sessions. Train every day for reasonable amounts of time rather than a couple big days and then time off.
2. Volume can be gotten through frequency - and now is the time to start working on some volume.
3. For most ridding the trainer for 60 - 80 minutes 5 times a week will do the same as ridding 3 times at 2+ hours each. Don't kill you self with the very long trainer rides - they are so mentally tough - better to come at it more often.
4. Winter is the time to swim, swim, swim - again the rule is frequency over volume - consistency week in and week out. Do it now because you can build great swim ability now and then once the summer hits, swim less (in terms of total time - not frequency) and use this added time to train in the run and bike and NOT loose any swim ability.
5. If you can swing a trip to a warm weather place (FL - AZ) DO IT - you can get in some good training but more importantly your mood will lift and allo you to grind through the Cleve winter better.
6. Enter at least ONE race NOW - it is a goal - it will motivate you.
7. IF you can find someone (group) to do trainer rides with - DO IT - It makes ridding the trainer SOOOOOO much easier.
8. Any day that is sunny (you know those three days from Nov. to April) get out side - even if it is to just walk.
9. Speed Kills - well not really dead kill - but... speed work outs take a lot out of your body and require good recovery - now is not the time for this type of work - and particularly if you are going long next summer - if that is the case then there is NO NEED for speed work outs now at all.
10. Base building takes time - relax and keep consistent.
11. Now is a GREAT time to start working on the small habbits (stretching, recover drinks after 1 1/2+ sessions, ect.) Ingrain these practices now so you are doing them once the better weather hits.
12. Treadmills can be our friends just like the trainer.
13. Spin class is a great work out - but be careful - they tend to be VERY high intensity, far beyond they type of cycling you will do in triathlon. Dont be afraid to back down from what the instructor is teaching - it is YOUR class. Spinning and then a 2 mile run is a GREAT brick work out.
14. Have clearly defined goals for your training each week - know how many minutes you want to train, how many miles//yards and when you plan to get them in. It is so easy to get off track in the winter - your motivation is low to begin with - just working out on a whim will not get you through.
15. Find a friend to talk training with - some one to hold you accountable and give you encouragement - this will most likely NOT be a family member - do the same for some one else!!!
Interested in hearing others thoughts on this topic...