Golden Rules For Winter Training

Swimming is often the most challenging part of triathlon and it takes focus and consistency when it comes to improving. Our winter training tips will help even the best swimmers achieve marginal gains.

Be creative

Swimming is not only a key part of triathlon, it’s a great cross training option for injured athletes, post-race recovery and also useful for athletes wanting to work on specific muscle groups, such as your core, legs or thoracic muscles (which are also key for running). During the colder months, try to view swimming sessions as an opportunity to train differently – you don’t have to go and knock out two miles of steady swimming – mix it up and target different muscle groups each week, particularly at the beginning of winter when you have a good six-month block before next season starts. You can gain endurance/cardiovascular fitness from the bike and run – focus on technique and conditioning in the early postseason sessions, then graduate to longer sets as next season gets closer.

Organise (good) kit

Always have two pairs of swimmers so you can’t use the excuse of ‘not having dry/clean kit’! Research indoor goggles with good anti fog coating. Comfortable goggles have a lot to do with staying motivated when it comes to winter training. Keep a micro towel and flip flops (and your basic swimming kit bag) in the car, or, in a familiar place at home, all organised, so you are ready to go at any time. Find pools in your area that are accessible around work (note: all indoor pools are heated!), and that have opening hours to suit your work/life commitments. Find out about different types of memberships if you are new to swimming or triathlon, as they do vary from buying a set number of sessions to monthly or all gym inclusive memberships.

Go back to basics