1. The Perfect Winter Training programme for Triathletes Simon Ward TheTriathlonCoach.com

2. Programme Goals Very simple 1. Be consistent. >95% session completion. If you can’t achieve this then you are being over ambitious with planning, poor with time management or not looking after your health 2. Be healthy – No injuries or Illness 3. To start specific conditioning phase in great shape - Higher level of fitness than same time last year

3. The Perfect Winter Training programme for Triathletes Goals Support network Training programme Physiology Strength & Conditioning Biomechanical Mindset Nutrition + recovery = Good health CONSISTENCY

4. Rule #1 Realistic Goals Goals provide you with a framework upon which to base your training plan

5. Realistic Goals The goal setting process 1.Outcome goals – No control 2.Performance Goals – Full Control 3.Process Goals – These are what you do everyday to make the Outcome & performance goals happen

6. Realistic Goals Example a) Outcome - Top 5 in AG @ Nat Champs b) Performance – sub 2.10 to achieve a) Broken down this is Swim 22m, Bike 1h05, Run 38m, T1&2 5m c) Process Goals - What do you have to do to make the performance goal happen E.G Swim 22m = 10k/wk, improve technique, flexibility, General – Lose 4k, get more sleep, reduce stress,

7. Rule #2 Support Network No man is an island The best athletes & teams have a good support network. Who is in yours?

8. Support Network

9. Rule #3 Physiology Your programme should target the entire range of your aerobic system

10. Physiology Priority at this time of year are… Aerobic base (>80% mhr) Upper aerobic (80-85%mhr) Vo2 Max (> 90% mhr) (15-20’ total work duration) 1x S/B/R per week Threshold (85-90%mhr) You can add some of this in if you must but I prefer to leave this until the spring You need to get tested to know your training zones

11. Rule #4 Biomechanical Generally the best athletes also have the best technique. The winter is a great time to identify flaws in your technique and to introduce drills to fix them

12. Biomechanical Continue with your strengths but address your weaknesses Have your S/B/R videoed and then assessed by coach and Physio (what's ideal & what's possible) Then find drills to remodel Then practice (perfectly). No times, no targets Takes about 6-8 weeks to fully learn new movement pattern Accept that times may get slower initially as you back out of a dead end

13. Rule #5 Strength & Conditioning The 3 disciplines of Triathlon have cyclical movements (thousands of almost identical movement patterns) To support the volume of activity needed to be successful you also need to have a strong framework

14. Strength & Conditioning Core conditioning Flexibility for key areas Strengthen injury prone areas Once you’ve improved these areas then think about developing strength

15. Rule #6 Mindset Its not enough just to attend the sessions. You need to be mentally present at each one.

16. Mindset Mentally present – being in the now; aware of what you are doing and why Use sessions to practice mental skills you will use on race day Relaxation drills, visualisation, distraction control, resilience, pain management Have fun

17. Rule #7 Good Health You cant expect your body to respond to your training unless you are in good health and free of injury Balance Wear Repai r

18. Good Health Begins with A robust immune system Absence of minor ailments – U.R.T.I, runny nose, sniffles Absence of minor injuries – joint aches, tight muscles, tendon issues The basis for each of these is related to…

19. Rule #8 Nutrition For every action there is an equal and opposite action. Exercise requires fuel: good nutrition replaces what you have used

20. Nutrition Keep it simple General Wholesomeness – Variety – Moderation (90% rule) Eat for performance - Perform better, Feel better, Look better Fruit & Veg - Minimum 5 per day Adequate Fats, Carbs & Proteins Vitamins & Minerals – supplement if necessary Hydration In training Try to return to balance of nutrition within 1hour E.g. 3 hour bike requires 600cal/hr = 1800. You can digest up to 360 cals/hour (+/-1.5 bars) = 1080 cals You still have a deficit of 720 cals to make up in 60 mins Don’t forget your hydration when training For additional nutrition information I recommend www.precisionnutrition.com

21. www.mypyramid.govwww.mypyramid.gov.

22. Nutrition And while we discuss nutrition.. Weight loss & training Difficult balancing act Start now and aim to get within 1-2kg of race weight by spring Aim to lose 1-2kg per month (1kg = 7700 cals which is 275 per day over 4 weeks) You should be able to achieve this without compromising recovery. Trying to lose weight during your heaviest training means that you may hinder recovery and that is not ideal

23. Rule #9 Recovery Without good recovery your training will be less effective and you will increase your risk of injury and/or illness Balance Wear Repai r

24. Recovery Good recovery comes from Understanding the benefit of rest and active recovery Planned easy days & recovery weeks Not feeling guilty about taking a day off Good nutrition Using alternative interventions such as massage etc

25. Rule #10 Consistency Better to have 10 hours per week for the entire winter than 20 hours per week for a few weeks and then get injured or ill

26. Consistency This is THE KEY TO A SUCCESSFUL WINTER PROGRAMME Ensure this through… 1.Realistic training volume 2.Being flexible with your training 3.Monitoring your health status on daily basis 4.Repeatable weekly training structure 5.Good time management

27. Summary Success is not just a matter of doing the training Genetics is used as an excuse for lack of success…its less than 20% Smart training isn’t just about using gadgets & training in the right zones It’s about being smart … all of the time

28. If you want more help with everything I covered here…

29. “Done For you” Programmes

30. Winter Base Training Programme 21 week programme Over 200 sessions Full content for each session inc sets, reps, effort level FREE Training Peaks diary Upgrade to Training Peaks “Premium” membership for the duration of the programme Rolling Coach programme Value £350 Retail value currently£160 FOR 24 HOURS ONLY£90

31. To reserve your programme, email me NOW at the following address simon@TheTriathlonCoach.com simon@TheTriathlonCoach.com

32. Thank you for listening See you at the next webinar in 3 weeks time