I think it’s fair to say winter is here and since my return from Madrid, lots have asked me what I am up to. I think most hope I am going to say that I am vegetating on the sofa. I know quite a few triathletes who like to take it easy, to virtual standstill in winter. I think I understand that, let’s be honest, it can get pretty tough sometimes. However, training in winter is fundamental to my academic world and is also where I believe I earn the summer’s results. I also train because it’s my love my drug and I can. Here’s a short little update for those interested.
My recovery from Madrid was quite incredible, just 8 hours post-race finish line I was spinning my legs in the hotel gym! In the immediate week I enjoyed running and cycling relatively gently in and around my favourite part of Spain. By 7 days after the event I was able to ride and very much enjoy 106 miles in the glorious Autumn sun (without a horrid brick run after!). I carefully tracked my heart rate and its variation, and all was good. Don’t get me wrong, I understand my body and know when it’s OK for more effort or when it needs a rest.
I knew in those first few weeks post racing that I didn’t have long until the clocks changed in the UK and so switched to winter training and routine almost immediately. This means religiously being at the gym early doors to keep to routine and sleep patterns and by continuing to get up early I don’t tend to notice the shift to Greenwich Meantime too much. It also helps keep up writing routine (the drill stays the same, woken up by Lumie light from 5.35am, train 6.30-8.30am fasted, shower, coffee, breakfast at 10am post first block of writing). I also cut down some of the very long-distance riding like 6-hour death rides outside in the freezing cold. I find it pointless going out for several hours when I have to wear everything I own and still struggle to keep my heart rate up to a reasonable work load. I feel the cold quite badly and I have a borg like heart that requires substantial effort to get it to rise. I therefore train mostly indoors, cycling up to 150 miles a week on my Wattbike and running for circa 4 hours on the treadmill.
My weekly training load will stay the same now until probably the 1st of week February and is basically what Ironman would call week 12 of a 24-week full distance plan. The sessions are shorter but can produce a much higher training score stress. I love to race and train for long periods, but some of these shorter sessions give me the most amount of pleasure. There’s something about being on your Wattbike, drowning in sweat with Blink 182, riding at your threshold. Those are some of the hardest sessions I complete all year and because I don’t have to be ‘race fit’ it doesn’t matter if I take a few days to recover from a giant effort. The same can be said about brutal leg training.
With some slight variations a week normally looks like this:
30-mile ride (largely spent in the sweet spot)
50-mile ride (sometimes split into two)
30-mile ride plus 5K run just below race pace
60 minute all out ride (bucket often needed)
90-minute hill run on treadmill plus short abs workout
60-minute interval running session (800 metres beyond race pace /200 metres rest), upper body weights #1
30 minute cross training, leg weight training, 30 minute swim
10K fast run plus upper body weights #2
1 hour/ circa 2 mile swim
A bit of rest and then whatever else I fancy, which usually means chucking myself on my Wattbike.
I only make minor adjustments to my diet and keep to pretty much 90% on it, 10% a bit more relaxed, occasionally 80%/20%. One can relax a little more in winter nutritionally, but I am always mindful that what I put on now will have to be worked off come Spring. Admittedly I am vain and tend to like my abs! Training on a Wattbike also burns considerable energy and needs to be fuelled even more than riding outside sometimes. I therefore will use carbs mostly around training and in conjunction with the day’s effort levels. Cue the rice pudding above. If I start getting fatter, I’ll do a bit of ketosis but I don’t expect that to happen this year.
But winter isn’t just about training hard and protecting my academic sanity, it’s also the time a triathlete gets to make adjustments. Some of my aims this year include: perfecting my swim stroke and breathing, building a new aero bike to take more pressure off feet, running in a new pair of insoles, studying my Oura ring and sleep patterns, and lastly trying to increase my cycling cadence and pedal stroke. The latter is a big job but one I am confident will save me foot pain. In four weeks I have already increased 2 rpm.
At the moment my first planned race next year is Marbella 70.3 in April. I am heading to Tenerife for two weeks over the festive period and will put some long hours base training in then, almost certainly riding up and down Mt. Teide.
Time for hard graft.