Winter Training - XC and Snowshoe

12/14/24 • 51 min

303Endurance Podcast

Episode #469 Winter Training Series

Sunday, May 24, 2020

6:59 AM

Welcome

Welcome to Episode #469 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.

Today we are continuing our Winter Training Series theme with a discussion on Snowshoe Running.

Shoutouts to: @genucan @ironmantri @coloradosride @ @303triathlon @tridottraining @tridottrainingsystem

#ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach #303EndurancePodcast

Show Sponsor: UCAN

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In Today's Show

Announcements
Ask A Coach - Snowshoe Running 101
Triathlon News/Updates - Taupo 70.3 World Championships

Announcements:

Upcoming Programming in December - As we head into December, we are going prime you for your best season ever. As you will hear in our upcoming interview with Coach Mark Allen, this is the time of year to take a break from the training and do other things that keep you active.

We are going to explore a different winter sport or activity each week in December.

Dec 6: Skiing; downhill, cross country classical, skate skiing, skimo

Dec 13: Indoor Cycling and FulGaz Group Rides

Dec 20: Hiking and snowshoeing

Dec 27: Indoor rowing and wall climbing

Indoor Cycling with FulGaz - December 17th we are gearing up for winter training. Bec Burns from FulGaz to share how athletes can seamlessly sync their TriDot workouts to any of their 100+Official IRONMAN Courses so they can be studying the course whilst getting their bike sessions done.

Virtual Group Ride Schedule

Dec. 21 - IM Kona 8am MT

Dec. 28 - IM Cozumel 8am MT

Jan. 4 - IM Nice 8am MT

Ask A Coach:

Guide to Snowshoe Running: Benefits, Gear, and Getting Started

When the trails turn white and the temperatures drop, don't let your running routine hibernate—embrace the snowy landscape with snowshoe running! This invigorating winter activity offers a plethora of benefits for triathletes and fitness enthusiasts alike.

The Benefits

Snowshoe running is a powerhouse workout that combines cardio, strength, and endurance. The added resistance of trudging through the snow increases the intensity of your runs, making it a phenomenal cardiovascular exercise that boosts your aerobic capacity. The uneven terrain challenges your stabilizer muscles, enhancing strength and coordination. Plus, it's a low-impact activity that reduces the risk of injuries typically associated with running on harder surfaces. Snowshoe running also works your core and legs harder than traditional running, promoting muscular and tendon development while improving overall athletic performance.

Essential Gear

Getting started with snowshoe running requires some specialized equipment, but don't worry—it's straightforward. Here's what you'll need:

Snowshoes: Opt for running-specific snowshoes which are lighter and more streamlined than their hiking counterparts. Brands like Atlas and MSR offer excellent options.
Running Shoes: Wear your regular trail running shoes, paired with gaiters to keep the snow out.
Apparel: Dress in moisture-wicking, breathable layers to stay warm and dry. Don't forget gloves and a hat to protect against the cold.
Poles (Optional): Some runners prefer using poles for added stability, especially on uneven or steep terrain.

How to Get Started

Starting your snowshoe running journey is easier than you might think. Follow these steps to hit the snow-covered trails with confidence:

Find a Trail: Look for local parks or dedicated snowshoe trails. Many ski resorts also offer groomed trails perfect for beginners.
Warm-Up: Just like any workout, start with a dynamic warm-up to prepare your muscles and prevent injuries.
Pace Yourself: Snowshoe running is more challenging than regular running, so begin with shorter distances to build your endurance.
Focus on Form: Keep a shorter stride and lift your knees higher to navigate through the snow effectively. Use your arms to maintain balance.
Stay Hydrated: Cold weather can be deceiving; you still need to stay hydrated, so bring water and hydrate regularly.

5 Best Trails to Check Out in Colorado according to All Trails:

#5. Nymph Lake T...

Episode #469 Winter Training Series

Sunday, May 24, 2020

6:59 AM

Welcome

Welcome to Episode #469 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.

Today we are continuing our Winter Training Series theme with a discussion on Snowshoe Running.

Shoutouts to: @genucan @ironmantri @coloradosride @ @303triathlon @tridottraining @tridottrainingsystem

#ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach #303EndurancePodcast

Show Sponsor: UCAN

In Today's Show

Announcements
Ask A Coach - Snowshoe Running 101
Triathlon News/Updates - Taupo 70.3 World Championships

Announcements:

We are going to explore a different winter sport or activity each week in December.

Dec 6: Skiing; downhill, cross country classical, skate skiing, skimo

Dec 13: Indoor Cycling and FulGaz Group Rides

Dec 20: Hiking and snowshoeing

Dec 27: Indoor rowing and wall climbing

Virtual Group Ride Schedule

Dec. 21 - IM Kona 8am MT

Dec. 28 - IM Cozumel 8am MT

Jan. 4 - IM Nice 8am MT

Ask A Coach:

Guide to Snowshoe Running: Benefits, Gear, and Getting Started

The Benefits

Essential Gear

Getting started with snowshoe running requires some specialized equipment, but don't worry—it's straightforward. Here's what you'll need:

Snowshoes: Opt for running-specific snowshoes which are lighter and more streamlined than their hiking counterparts. Brands like Atlas and MSR offer excellent options.
Running Shoes: Wear your regular trail running shoes, paired with gaiters to keep the snow out.
Apparel: Dress in moisture-wicking, breathable layers to stay warm and dry. Don't forget gloves and a hat to protect against the cold.
Poles (Optional): Some runners prefer using poles for added stability, especially on uneven or steep terrain.

How to Get Started

Starting your snowshoe running journey is easier than you might think. Follow these steps to hit the snow-covered trails with confidence:

Find a Trail: Look for local parks or dedicated snowshoe trails. Many ski resorts also offer groomed trails perfect for beginners.
Warm-Up: Just like any workout, start with a dynamic warm-up to prepare your muscles and prevent injuries.
Pace Yourself: Snowshoe running is more challenging than regular running, so begin with shorter distances to build your endurance.
Focus on Form: Keep a shorter stride and lift your knees higher to navigate through the snow effectively. Use your arms to maintain balance.
Stay Hydrated: Cold weather can be deceiving; you still need to stay hydrated, so bring water and hydrate regularly.

5 Best Trails to Check Out in Colorado according to All Trails:

#5. Nymph Lake T...

Previous Episode

Winter Wonderland

Episode #468 Winter Wonderland

Sunday, May 24, 2020

6:59 AM

Welcome

Welcome to Episode #468 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.

Before we jump in, I’ve learned an interesting factoid I want to share with you and get your perspective on (not dad-joke related). 😀

Shoutouts to: @genucan @ironmantri @coloradosride @ @303triathlon @tridottraining @tridottrainingsystem

#ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach

Show Sponsor: UCAN

In Today's Show

Announcements
Ask A Coach
Triathlon News/Updates -

Announcements:

Upcoming Programming in December - As we head into December, we are going prime you for your best season ever. As you heard last week’s interview with Coach Mark Allen, this is the time of year to take a break from training and do other things that keep you active!

We are going to explore a different winter sport or activity each week in December.

Dec 6: Skiing; downhill, cross country classical, skate skiing, and snowboarding!

Dec 13: Indoor Cycling and FulGaz Group Rides

Dec 20: Hiking and snowshoeing

Dec 27: Indoor rowing and wall climbing

Indoor Cycling with FulGaz - December 10th we’re gearing up for winter training. Bec Burns from FulGaz to share how athletes can seamlessly sync their TriDot workouts to any of their 100+Official IRONMAN Courses so they can be studying the course whilst getting their bike sessions done.

I completed my second FulGaz ride on Thursday and chose to ride the IM 70.3 WC Taupo, New Zealand course and was really surprised by the quality of the virtual world FulGaz has created!

Virtual Group Ride Schedule

Dec. 21 - IM Kona 8am MT (April Lead)

Dec. 28 - IM Cozumel 8am MT (BP and Jelly)

Jan. 4 - IM Nice 8am MT (Rich Lead)

Ask A Coach: What winter sports are best for me and my goals?

Winter Activities for Triathlon Training

Winter training for triathletes can be challenging but also rewarding. Here are some top winter activities that build strength, endurance, and coordination, supporting various aspects of triathlon performance:

1. Cross-Country Skiing

Cross-country skiing is an excellent full-body workout that enhances aerobic capacity and muscular endurance. It mimics the endurance required for long-distance running and cycling. The repetitive motion helps improve coordination and balance, while the resistance from the snow builds strength in the legs and core.

2. Snowshoe Running - April

Snowshoe running provides a high-intensity aerobic workout that builds endurance and strength. The added resistance from the snow increases the workload on the muscles, promoting muscular and tendon development. It also improves coordination and balance, essential for triathlon transitions.

3. Indoor Cycling

Using a stationary bike or indoor trainer allows for consistent training without weather interruptions. High-intensity interval training (HIIT) on a bike can improve both aerobic and anaerobic capacity. It also strengthens the leg muscles and tendons, enhancing cycling performance.

4. Strength Training - April

Incorporating strength training into your winter routine is crucial for building muscle mass and tendon strength. Focus on compound movements like squats, deadlifts, and lunges to target the major muscle groups used in triathlon. Strength training also supports neural development by improving muscle recruitment and coordination.

5. Swimming

Swimming is a low-impact activity that provides an excellent aerobic workout. It builds endurance and strength in the upper body, which is crucial for swimming performance. Swimming also enhances coordination and balance, as it requires precise movements and breath control.

6. Fatbiking - April

Fatbiking on snowy trails is a great way to maintain cycling fitness while enjoying the outdoors. The added resistance from the snow increases the intensity of the workout, improving both aerobic and anaerobic capacity. It also builds strength in the legs and core, supporting overall cycling performance.

7. Yoga and Pilates

Yoga and Pilates are excellent for improving flexibility, balance, and core strength. These activities enhance muscular endurance ...

Next Episode

FulGaz with Bec Burns

Episode # 470 Indoor Cycling

We have an exciting show today as we continue our Winter Series on different ways to stay fit during the cold dark months of winter. This week we are spinning up a discussion on Indoor Cycling.

#ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach

Show Sponsor: UCAN

In Today's Show

Announcements
Ask A Coach - How to get the most out of indoor cycling?
Feature Interview - Bec Burns of FulGaz
Triathlon News/Updates - Taupo 70.3 World Champs Pics and Results

Announcements:

Upcoming Programming in January - I can’t believe we are already talking about January but we are. To set the stage for January, you need to appreciate the journey we’ve been on and where we are headed in our seasonal programming.

In November we discussed the transition season and the importance of taking some time off. In December we have been exploring different winter sports or activities like skiing; downhill, cross country, snowshoeing and more. In January we are going to bulletproof you and your season with a focus on strength and mobility. In fact we have Erin Carson on board to share her expertise on the podcast.

Indoor Cycling with FulGaz - December 17th we had our webinar with Bec Burns from FulGaz to share how athletes can seamlessly sync their TriDot workouts to any of their 100+Official IRONMAN Courses so they can be studying the course while getting their bike sessions done.

Virtual Group Ride Schedule

Dec. 21 - IM Kona 8am MT

Dec. 28 - IM Cozumel 8am MT

Jan. 4 - IM Nice 8am MT

Ask A Coach: How to get the most out of your indoor cycling?

Advantages of Indoor Cycling on a Trainer

Indoor cycling on a trainer offers numerous benefits, making it an excellent alternative to outdoor cycling. Here are some key advantages:

Safety and Convenience

**Avoiding Traffic**: Indoor cycling eliminates the risks associated with road traffic, providing a safer environment for your workouts.

**No Unwanted Stops**: You won't have to deal with traffic lights, stop signs, or other interruptions, allowing for a continuous and uninterrupted workout.

Control Over Environment

**Climate Control**: You can exercise in a controlled environment, free from weather-related issues such as rain, snow, or extreme heat.

**Consistent Conditions**: Indoor cycling ensures consistent conditions, allowing you to focus solely on your performance without external variables.

Time Efficiency

**Easy Access to Nutrition**: Having your nutrition readily available means you can stay hydrated and energized without having to stop.

**Efficient Use of Time**: Indoor cycling allows you to maximize your workout time without the need for travel or preparation associated with outdoor rides.

Indoor Trainer Options

There are several high-quality indoor trainers available, catering to different needs and budgets:

**Wahoo**: Known for their realistic ride feel, Wahoo trainers like the **Kickr Move** and **Kickr Core Zwift One** are popular choices.

**Elite**: Elite trainers, such as the **Direto XR-T**, offer stability and smooth resistance.

**Garmin**: Garmin also provides reliable indoor trainers that integrate well with their other fitness devices.

Training Platforms

To enhance your indoor cycling experience, you can use various training platforms:

**TrainingPeaks**: A comprehensive platform for planning and tracking your workouts.

**Tridot**: Offers personalized training plans and detailed analytics to help you improve your performance.

Virtual Riding Platforms

Virtual riding platforms add an element of fun and engagement to indoor cycling:

**Zwift**: A popular platform that allows you to ride in a virtual world, compete with others, and join group rides.

**Fulgaz**: Known for its high-quality video-based rides, Fulgaz offers a unique and immersive experience. According to their website, Fulgaz provides "the most realistic and engaging virtual cycling experience available," with thousands of routes from around the world.

Indoor cycling on a trainer combines safety, convenience, and efficiency, making it an excellent choice for cyclists of all levels. With the right equipment and platforms, you can enjoy a fulfilling and effective workout from the comfort of your home.

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