ASK THE DON
How much off-road work do you do as part of your weekly training schedule in the winter period? What should I focus on? And is there any specific triathlon gear I should be using?
This winter will be different than normal due to the lack of racing in the summer months. Also, so many pools were shut for what seemed like an eternity that it was impossible to get up to swim speed. And when the pools reopened, some of them even had measures where you weren’t allowed to overtake anyone in your lane. Are you for real? That’s just bonkers.
First off, I’d recommend a break from all training to reset you physically and mentally. Even without racing, for me it’s been one of the most stressful seasons of my career. It was just the unknown of what was going to happen – why do we train? We focus on the process so much that when you take away the race-day performance, what’s left? So reset first, then go back to basics.
Get on a mountain bike and find some new trails. It’s a great wait to stay off the roads, have fun with your mates and improve bike-handling skills big time. Make sure the bike’s half decent with some solid tyres and brakes that work on the terrain you’ll be riding – be it muddy, gravel, sandy or hard pack. And make sure the saddle’s half comfy as well. You could also try gravel bike riding. That said, through lockdown I loved Zwift. Not just the racing, which is so bloody hard, but the group meet-ups with friends. When we have the same session and can ride together, it’s great fun. I could also refine my position on the time-trial bike, meaning aero gains come the spring. Power’s nothing without control.
Another thing you can work on in the winter is gym work or strength and conditioning. There are so many great online classes now. I do one every Tuesday and Thursday morning between 7am and 8m. They’re specific for triathlon with Physio Haus. They’ve been massively beneficial to me and my overall conditioning for triathlon. Consistency is key and doing these type of sessions week in, week out will be of massive benefit come race season.
When it comes to running, I’m a massive believer of running off road as much as you can – albeit not the ‘up Dale, down Dale’ Brownlee craziness. Leave that to the fell
boys, ha! But some good canals or some lovely hard-pack trails round a park or across fields. Also, if you can, join a local running club and add in some cross-county races. Just don’t do Parliament Hill as it’s brutal and so god-damn muddy. Take your 20mm spikes, for sure!
Also, the winter’s a great time to start using pace, heart rate and speed for running, but don’t go off your ‘A’ race form. Take about 20% off, otherwise you’ll die and over-cook it in the first month. Make this your winter of fitness…