Tricks To Training Through the Winter

Triathlon Tips For Cold Weather Training!

The winter season – is the perfect time to build both the physiological and muscular components of a successful racing season for spring and summer.  Without the distractions of races, time can be allotted to building a solid physiological base for a successful racing season. 

Getting good training sessions in during the winter when the weather may be bad or the time you can get out in the daylight is limited can be hard. The weather should not be a deterrent. 

There is however things you can do to maximize your triathlon training during the winter.

In general, try to schedule in days where you can do long rides and runs. These might be days off work, weekends, bank holidays etc. These sessions are essential parts of training to improve endurance.


-          Look at getting a good set of lights to allow for cycling outdoors

-          Invest in a good set of rollers

-          Join a local indoor spin class

The key to a good indoor session is that it relates to something you want to improve in your fitness and is part of a longer term plan.

Don’t overdo the indoor bike sessions, remember to get outside!


Running is less problematic; the roads aren’t quite as dangerou, try running at your local tracks and clubs as they are usually safe places as well. You aren’t out in the cold for as long or going as fast, so you shouldn’t get cold as easily. Invest in a good set of winter running clothes to keep you warm while outdoors.

Making sure your run and bike programs are in sink are key; once you change your bike program ensure you run program changes as well.

In general you should be running outside as much as is possible. Obviously running on a treadmill indoors is an option. This can be good for controlling speed if you either have a tendency to run too fast on your easy runs or you struggle to push yourself on harder sessions.

Unless there is a good reason (and sometime there is) October – February is about building up the basic endurance, and this involves a lot of long, easy running.


-          Join a swim class at your local pool

-          Water fit is another great way to build basic endurance

-          Drop in length swims before, after or during lunch break at work

Since it’s a controlled environment, the pool is the perfect place to focus on improving your swim technique and working on hitting specific paces.

Beginner and experienced triathletes looking to start or improve their performances are invited to join the LifeSport team. Visit them at or email LifeSport Coaching at Get more tips on Twitter @LifeSportCoach


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