by Mike Karbouski, TriWis Board Member

(SCROLL TO THE BOTTOM OF THE PAGE FOR THIS WINTER'S TRAINING OPPORTUNITIES)

USAT Level I coach

Happy New Year everyone! Now that the holidays are behind us (how many Lance Armstrong books from your relatives did you get?), it’s time to set you sights on the summer racing season. Hopefully, you’ve set some triathlon goals for 2010 – be it a faster time at a particular race, stepping up in distance to a longer race, or perhaps finally beating the pants off your friend who seems to just get you every time. Or maybe you just want to start shedding those holiday pounds. Regardless, spring and summer will arrive soon (the days are already getting longer!) and you don’t want to be unprepared for the upcoming season. (If you don’t think it’s coming fast, just ask anyone who got caught up in the Madison hysteria and signed up for their first Ironman this year).

TriWisconsin, YOUR team and THE premier triathlon club in the Midwest (and one of the largest in the country) is here to help. The following are some winter training tips that I hope you find useful in the months ahead.

TriWisconsin, YOUR team and THE premier triathlon club in the Midwest (and one of the largest in the country) is here to help. The following are some winter training tips that I hope you find useful in the months ahead.

Winter Swimming

Since the outside world is not always pleasant during the winter, it’s a great time to log in some indoor water time. There are several opportunities via the club and/or club sponsors. All abilities are welcome and someone is nearly always available to give you some guidance. And don’t forget to check out your local high school or rec department. Most have some sort of open swim program. Many will have separate adult lap swims times so you don’t have to dodge the kids (although what great training for the race day chaos!).

It’s also a great time to take a swimming clinic. Swimming is all about stroke technique, not power (ever been humbled by the 75lb, 9-yr old who’s in the junior swim program? It’s not pretty). It’s well worth the cost to learn proper technique and actually see yourself in the process. Pro triathlete Lauren Jensen, along with husband Todd (no slouch himself), offer great clinics through their firm and club sponsor TriFaster.com.

And while you’re in the pool, don’t think you can’t practice open water sighting. Sometime during the middle of your lap, pull up and look at something above the edge of the pool (maybe a bench or a clock). If that’s not challenging enough, do that AND think of how many people are ahead of you at that moment. Sort of like finding the buoy and scanning for the open space like in a race.

Winter Riding

Unfortunately, riding in the winter, well, stinks. Stationary bikes can fill the void a bit, but are far, far from ideal when it comes to positioning and setup. If you haven’t purchased a trainer (where you use your own bike and pop up the back wheel), now’s a great time to get yourself that after Christmas gift! Remember as a TriWis member, you get discounts at our excellent bike sponsors – Transition, Emery’s, Wheel&Sprocket and REI. Check out their links on our web site or stop by one of their locations.

One of the benefits of riding on a trainer is that (besides music and TV!) is you can more easily structure workouts, since you don’t have to watch for traffic. So, for example, if you want to do intervals (2min hard, 2min easy), it’s rather easy to stay right on schedule. Get an atomic clock for reference if you don’t like looking at your wrist all the time. Trainer riding is also a good time to work on form. Don’t get lazy and avoid the aero position. Remember you are circling, not pounding, the pedals. Think about what’s not comfortable and make some adjustments if necessary. Or finally take the time to have a professional fitting. One note on the trainer is that it will wear down your tire quicker so it’s not a bad idea to put on an older tire instead of your best threads.

Many of our sponsors also offer Computrainer sessions. This is where you bring your own bike and hook it up to a special trainer that is programmed into an actual course, complete with hills and valleys. You get to ride along with others, as the system will show you what position you’re in and how far behind the next guy you are. There’s even a drafting feature – pretty neat. You’ll also learn about your power output (or “watts” in biker speak) as well as heart rate and RPM’s (some optional hookups). Check out our sponsors’ web sites or call for more details.

Spinning classes are also a nice winter alternative. Spin bikes are far better positioned for triathletes than stationary bikes. And don’t underestimate the workout. They can be as tough as you make them.

If you decide to get outdoors, PLEASE, PLEASE, PLEASE use caution. It only takes one little patch of ice to take you down. And you will go down very quick and very hard. You don’t want to start off the year with a broken pelvis. Also, cars just aren’t looking for us (are they ever?) and the shoulders are full of all sorts of crap. You’ll also likely get more flats, which are no fun to change when it’s nice, let alone when it’s cold.

Winter Running

When running outdoors, remember the trick is to make sure your extremities (head, hands and feet) are warm. Mittens work better than gloves. Cover those ears. Wear thicker, higher socks. If you do that, combined with a windbreaking, layered approach on the body, the cold can be managed quite well.

A great idea is to get warmed up beforehand, either on your bike trainer or through light exercising. 5-10 minutes of light warmup (no sweating!) immediately before you hit the door will help with that initial chill of the outside air. And guess what, you’ve just done another brick workout!

The biggest danger is the ice. Make sure you find the cleanest, driest surface so you can see where your next step is going. Even if the surface looks clear, be careful of ice spots. Sometimes running in well-packed snow can be the best route. Sidewalks can be tricky and frustrating as many people don’t take care of them properly so road running is usually better. But only if it’s safe! Always run against traffic and wear reflective clothing or a vest. They’re cheap, lightweight and really help make you visible. I’m always amazed at how much more room cars will yield when I’m wearing one.

Treadmill running is also fine this time of the year. It’s certainly safer than the roads and you can also structure your workout more specifically. Bear in mind the ground(belt) is helping you and, in my opinion, not the same as outdoor running. But it’s far superior to skipping a run due to the weather.

You can also visit the Pettit Center and run on their indoor 500m track.

Cross Training

Winter is a great time to cross train. Don’t hesitate to try a Yoga or Pilates class, which are great for flexibility and core strength. Definitely add some time for strength training, either at the gym or home. Even 20 minutes 1-3 times a week will add some value. Don’t worry, you won’t turn into Schwarzenegger from a little weight training.

Cross country skiing is one heck of a workout and a wonderful compliment to what we do (but yes, unfortunately more equipment and clothing). These all count as training! Don’t feel guilty about taking some time away from our core disciplines for these activities. They are important and will pay off handily come July, when you finally show your rival who’s boss!

Lastly, remember to have fun this time of year. You’re going to be a bit slower and sluggish right now. That’s normal and good. Don’t let it bother you. Let any injuries heal well and focus on getting back to a more regular routine. Save the hard stuff for track workouts and the Lannon hills.

Happy training to all!

-Mike