Triathlon Magazine Canada - - FEATURES -

Many pro­fes­sional Cana­dian triath­letes train­ing in Vic­to­ria ded­i­cate a month or two to the pool dur­ing the win­ter months. It is a great time to give your legs a break, heal any lin­ger­ing overuse is­sues and over­haul your swim­ming. Since the weather is never a fac­tor and you have plenty of time be­fore the sea­son, you can ramp up your swim mileage well past your sus­tain­able in-sea­son vol­ume and make size­able gains for the next year. Even if you can’t in­crease the num­ber of days you are in the pool, you can spend a few min­utes in the evening on days you do swim in front of a mir­ror with some stretch cords, work­ing on your stroke and im­prov­ing your shoul­der strength and mo­bil­ity. When you’re eas­ing back into train­ing, it’s bet­ter to do short, man­age­able ses­sions than long elab­o­rate work­outs. Short ses­sions with a fo­cus on good form will al­low your lig­a­ments and mus­cles to read­just to the im­pact of run­ning and al­low you to build your vol­ume safely. Af­ter about four weeks of grad­ual in­crease, con­sider adding a short af­ter­noon run of 20 to 30 min­utes once or twice a week to a slightly longer morn­ing run. Keep­ing the sec­ond work­out very easy will be great for mileage and will of­fer a train­ing hit from higher fre­quency run­ning ses­sions. When I was a pro moun­tain biker, my day al­ways started with 20 to 30 min­utes on rollers. Th­ese ses­sions in­cluded a short warm-up, some one-leg drills and a ca­dence pyra­mid. I com­pleted th­ese ses­sions at least five times per week. If I did 30 min­utes ev­ery time I would get two and a half hours on top of my reg­u­lar train­ing sched­ule per week on the bike. Ten hours per month of tech­ni­cal work adds up.

The num­ber of dou­ble days we did as cy­clists was far fewer than the num­ber of triple work­out days I do as a triath­lete, so I ap­pre­ci­ate that sched­ul­ing a tech­ni­cal ses­sion in an al­ready busy triathlon sched­ule is more dif­fi­cult. How­ever, with com­pressed cy­cling train­ing vol­ume due to poor weather, the rollers fit per­fectly into a win­ter train­ing plan.

An­other great way to sneak in miles around your train­ing sched­ule is to spend 20 to 30 min­utes on rollers af­ter all of your hard run ses­sions. If you com­mit to adding 20 min­utes on the rollers af­ter ev­ery run this win­ter you might find you have bet­ter bike legs or, at least, you will find rid­ing rollers has im­proved your pedal stroke.

1 minute easy/6 min­utes hard spin/jog

25 squats/25 lunges/25 push ups

1 minute spin/6 min­utes hard spin/jog

10 min­utes easy

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