Jan 13, 2024
What's your favorite winter activity? Skiing? Hiking? It's going to
be a chilly weekend here in Colorado. Whether you are a cyclist or
a triathlete, there's not going to be a lot of training outside.
Organized rides and how they give back to their communities. Plus,
how to merge back into consistent training and your best swim
training return on time.
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In Today's Show
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303Cycling
News and Updates -
-
303Triathlon
News and Updates - Best Olympic Moments
-
Training Tip
- Returning to Training
303Cycling Updates and
News:
Want More Power On The Bike? Start With Your Ankles
303Triathlon News and
Updates:
25 BEST MOMENTS IN OLYMPIC AND PARALYMPIC TRIATHLON HISTORY
303 Tip of the Week: Merging Into
the Training Lane
Last weekend Mark Allen held his "Getting Back At It" call with his
TriDot coached athletes. I'm having this same conversation with my
athletes and sent the following message to my athlete's earlier
this week.
I
know you all are at slightly different places in your transition
season. Some of you are racing 70.3s as early as May and have
already started training consistently. Others of you may not have
your "A" Race until as late as November and may be still enjoying
some down time. Most of you fall somewhere in the middle. Generally
speaking, it's time return to consistent training to maximize your
development phase and be at your best on race day.
Here are some tips for merging back into the training lane.
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Pick up where you are, not where you left off -The good news is
your batteries are recharged, but you have likely lost some
fitness. Your run paces and bike power likely not what they were
before the break. It's important to adjust your training paces and
power to your current fitness. You can either Field Test by doing a
fresh FTP or run 5K test. If you don't want your first week of
training to be a test week, manually adjust your paces to reflect
your current fitness. For example, if your 5K time in the Fall was
25:00, what time do you think you could hit if you went out and did
a 5K tomorrow? As TriDot athletes you can update that in your
Threshold History with a new Swim, Bike or Run manual
test.
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Consistency
over intensity and duration. It's more important to train
consistently (something each day) than to do full workouts that
result in having to little every day than to jump right into full
duration and intensity. 0-60 is recipe for injury, so take a week
or two to ramp up. Many of you have noted "feeling stronger each
workout". That's exactly what I would expect to see as the fitness
comes back. Thanks for those notes by the way!
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Sleep. As
you ramp up the testing, the body is going out of homeostasis and
will need more recovery. The best recovery tool in kit is sleep.
Get 8+ hours a night.
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Eat good
food. Eating nutrient dense food, dark leafy vegetables, good oils,
good proteins, good carbs. Plan your meals and grocery lists
accordingly. Here's are some articles and sources for nutrition
help.
The Ultimate Grocery Guide For Triathletes
https://www.teamusa.org/nutrition
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Strength is the glue. Strength training will make you a faster
runner and a more powerful cyclist. The strength training workouts
in TriDot are good for developing core, glutes, quads, lateral and
rotational stability that will help prevent injuries and improve
resilience. Low RPMs on the trainer or hills when you can get out
will develop strength and power.
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Mix it up.
Vary the distance and intensity by discipline will give you more
fitness gains.