Without a doubt the winter, or off-season, is the most important period of training for endurance athletes. It's when the building blocks of peak performance are laid. Show me your training diary in March or April and I [Ben Bright] will be able to tell you what sort of season you have in front of you.
Consistent training with plenty of variability will give you a great base for racing as well as keep you interested and motivated when the weather isn't particularly inviting.
For off-season training aim to keep things simple and realistic with a good weekly routine that works with your lifestyle. From that basis you can then add variety to ensure you're staying physically and mentally stimulated.
The bike and run sessions outlined here (you'll find swim sessions in the next issue) will give you plenty of options to layer different stimulus alongside or on top of your winter base training routine. They can be done as standalone sessions or incorporated into longer sessions.
The majority of the sessions can be done either indoors or outdoors but if there is something that's location or equipment-specific (like a race on Zwift) it will be made clear where and how to do it.
JARGON BUSTER
Confused by some of the terminology used here? Head to 220tri.com and search for the concept in question for a full explanation.
Intensities are based on your functional threshold power (FTP), or percentage of threshold heart rate for the bike and rate or perceived exertion for the run.
So, what are you waiting for? Get out there and make the most of this critical time for training!
BIKE SESSIONS
Former British Triathlon head coach and Olympian Ben Bright shares his top bike sessions for the off-season...
01 MINUTE SPRINTS
هذه القصة مأخوذة من طبعة December 2023 من 220 Triathlon.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 8500 مجلة وصحيفة.
بالفعل مشترك ? تسجيل الدخول
هذه القصة مأخوذة من طبعة December 2023 من 220 Triathlon.
ابدأ النسخة التجريبية المجانية من Magzter GOLD لمدة 7 أيام للوصول إلى آلاف القصص المتميزة المنسقة وأكثر من 8500 مجلة وصحيفة.
بالفعل مشترك? تسجيل الدخول
THE MULTISPORT MAVERICK
Bike powerhouse Andrew Starykowicz has done things his own way for the length of his 15-year pro career. Now, on the eve of his retirement, he looks back on the lessons learned along the way
HOW CONTRAST CAN LEAD TO PERFORMANCE GAINS
While volume and consistency are the cornerstones of endurance fitness, contrast and variability can play a key part of your training. Here, Ben explains how
SWIM STRAIGHT MASTERCLASS
WITH THE LAUNCH OF AN INNOVATIVE NEW 'SWIMSTRAIGHT' FUNCTION ON FORM'S SMART SWIM 2 GOGGLES, WE TAKE A DEEP DIVE INTO WHY BEING ABLE TO SWIM IN A STRAIGHT LINE IS SO IMPORTANT TO OPEN-WATER SWIMMERS..
GROUP TEST OPEN-WATER GOGGLES
Finding the right pair of goggles can make or break your open-water swim. Luckily, we have a whopping 14 pairs on test this issue! It can be tempting to skimp on your open-water goggles and just use the same ones you've had in your kit bag all winter for pool swimming.
BUYER'S GUIDE BUDGET TRI-SUITS
You don’t have to break the bank to break your PB. Here are seven suits that claim three-discipline comfort and speed. Do they live up to their promises?
MID-RANGE WETSUITS
We included entry-level wetsuits in last month’s mag, but what do you get if'you move up a tier..? We tried 10 suits in the mid-range to find out.
THE COMPLETE GUIDE TO TRIATHLON TRANSITIONS
You've started open-water swimming, spent hours on the bike and acclimatised to running on jelly legs. But what about transitions? The devil's in the detail here and those details could save you minutes on race day. So, here’s how to nail them...
THE TRAILBLAZER YOU'VE NEVER HEARD OF
It’s 100 years since Alfonsina Strada became the first and only woman to complete the men’s Giro d'Italia. Thanks to new women’s triathlon and cycling apparel brand Alfonsina, we reflect on the exploits of this incredible pioneer...
30 WAYS TO SMASH YOUR FIRST IRON
Nervously edging closer to your first full-distance triathlon? These tips will help send you to the finish line safe and sound...
"WE HAVE A UNIQUE SIBLING BOND THAT MAKES RACING SPECIAL"
Tia Watson is just 17 but she’s a recordbreaker already with a little help from her incredible brother, Rio...
