Oxygenaddict Triathlon Podcast Winter Training That Actually Works: Real Athlete Questions Answered | Ep 566
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Nov 25, 2025 Coach Rob tackles winter training with practical advice for triathletes. He emphasizes the effectiveness of structured bike intervals over social rides. Discover how to adapt to an aero position and which bike upgrades truly enhance speed. Learn why your FTP may drop in winter and how to manage run pacing without risking injury. Tips for using treadmills accurately and the importance of easy runs round out the discussion, ensuring you train smarter for upcoming races!
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Prioritise Structured Bike Sessions
- Do two structured indoor bike interval sessions and one longer aerobic ride per week to maximise winter gains.
- Prioritise structured sessions when time-limited because they deliver faster fitness improvements than unstructured rides.
Build Aero Comfort Gradually
- Treat aero adaptation like interval training: alternate minutes in aero and sitting up and build duration over 4–6 weeks.
- Start indoors, then practise lifting your head and riding outdoors to condition neck and shoulder muscles over another 2–4 weeks.
Spend On Upgrades That Actually Add Speed
- Upgrade for speed in this order: add aero bars, fit race tyres, then buy deep-section race wheels.
- Consider buying a whole bike with electronic shifting and aero kit if budget allows for the best value.