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

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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 ...