Welcome back to the Triathlon Training Explained show - this week we're discussing winter and how best to train during the colder months. Should you be doing lots of base/endurance work or is it best to keep the intensity? See what Mark, Heather and triathlon coach Rob Wilby have to say in this video...
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Useful TrainingPeaks articles:
Winter Base Training Myth: http://gtn.io/fD
Maximise Winter Base Training: http://gtn.io/fE
Winter Base Into Spring Speed: http://gtn.io/fF
Winter Base Training has been the go-to method for many athletes over the years, which may work fine for the pros, but there is an increased thinking that this isn’t quite so good for the time-crunched amateur triathletes. So, today we’re going to be exploring this debate regarding the winter base training myth.
The main focus during this early part of the season is to develop a solid aerobic and endurance base. Hence the name base training...or you could think of it as building foundations on which more intensive, high-end training can be built as you approach your race season.
For most people, this involves adding some strength work - like hills reps, some threshold work, and finally some top end speed work. How much you do of each may vary a little depending on the athlete and the target race distance...but one thing that normally stays the same is this long aerobic base phase.
Let’s refer to an interesting study from 2008, by exercise physiologist Karl Burgomaster. It showed that a HIIT training...or high-intensity interval training...could give us similar benefits. The study concluded that the relatively short, high-intensity sessions actually helped to stimulate that mitochondrial development - and therefore the amount of oxygen being transported to the muscles. In addition, they claimed it to also enhance endurance capacity. And that is not the only study of its kind.
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