I just finished my first tri season and also my first IM in Madison. I plan to sign up for IMFL in '05 and I wanted to get your thoughts on how best to train effectively during the winter months and go faster next year.
Based on my IMOO splits, I probably need to work on a lot of things. Here they are: 1:24 swim; 6:55 bike (I went conservatively); 4:43 run – 13:21 total.
I could obviously improve in all three areas. And I guess my question is how would you spend your winter? Would you focus on all three disciplines? Or on any one more than the other? And would you do base building/endurance work (as some books I’ve read suggest)? Or would you try to develop some more muscular strength on top of the endurance I’ve built up so far?
I am asking partly because I felt that my times were on the slow side because of a lack muscular endurance – e.g., not being able to maintain high speeds in the hills, or not having the strength to maintain a quicker pace during the swim.
Would be curious to hear how you think the winter months could best be used. Thanks for any thoughts.
I followed Gale Bernhardt’s 26 week plan. It was about all I could handle this time around. I had a decent, but not great, foundation going into the year. I figure that I have something more to build on next year, and I am just trying to figure out how best to do it.
As noted, Gordo’s tips are great. For me, I try to keep the holiday weight off. Forget about the big ring until spring. Keep everything aerobic until the spring (unless you love to XC ski, then it’s too much fun to open things up!). Have fun this winter so you are re-freshed and ready for the following season and don’t burn out in June. Play on trails. Mtn bike. Ski. Etc.
Just curious, do you accept that you will lose a certain amount of conditioning during the winter and then regain it in the spring? In part, I am concerned about losing gains that I made this year. Some of that seems inevitable. But I don’t want to start next year where I was last year. Any thoughts?
Every year is cummulative. The foundation and base you created this year will allow you to step up next year. Your anerobic threshold will come down a bit in the off season, but if you go steady, you should gain endurance. But certainly cut back on your pre-IM volume or you’ll kill yourself. Long slow and fun. That’s the ticket for winter. You’ll be surprised at what you can tap into come spring. Just don’t tap it too early or you will have a hard time in Jul-Aug. I see it every year in cycling. We call them “January National Champions”. They kill everyone in the weekend rides and early season races, but are injured and no where to be found come June. Great if you are racing IMNZ. Bummer if you are racing IMCDA,IMCA,IMLP. Dig around on Gordo’s sight. There’s lots of info along these lines.