Oxygenaddict Triathlon Podcast Six Winter Training Essentials For IRONMAN Success | Ep 513
Oct 30, 2024
Discover essential strategies for winter training that can boost your performance in triathlons. Learn to benchmark your swim, bike, and run fitness with effective testing protocols. Get insights into swim technique with drills that promise faster times with less effort. Explore heart rate variability to fine-tune your daily training schedule. Lastly, uncover nutritional tips to fuel your body for the unique demands of winter training. Implement these approaches to see significant improvements this season!
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Benchmark Your Fitness Early
- Perform baseline tests in swim, bike, and run to precisely set training paces and powers for winter workouts.
- Avoid training blindly; use these tests to ensure your efforts produce meaningful fitness gains.
Effective Bike Testing and Training
- Use a 20-minute FTP bike test and take 95% of that power for accurate training zones.
- Perform two interval sessions plus one long ride weekly to efficiently increase cycling fitness.
Set Swim Pace with CSS Test
- Use the Swim Smooth CSS test (400m and 200m time trials) to determine your critical swim speed.
- Train across varied paces referencing your CSS to monitor progress and improve swim efficiency.