Episode #468 Winter Wonderland
Sunday, May 24, 2020
6:59 AM
Welcome
Welcome to Episode #468 of the 303 Endurance Podcast. We're your hosts Coaches Rich Soares and April Spilde. Thanks for joining us for another week of endurance news, coaching tips and discussion.
Before we jump in, I’ve learned an interesting factoid I want to share with you and get your perspective on (not dad-joke related). 😀
Shoutouts to: @genucan @ironmantri @coloradosride @ @303triathlon @tridottraining @tridottrainingsystem
#ironmantri #cycling #triathlon #swimbikerun #Iamtridot #tridotambassador #tridotcoach
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In Today's Show
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Announcements
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Ask A Coach
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Triathlon News/Updates -
Announcements:
Upcoming Programming in December - As we head into December, we are going prime you for your best season ever. As you heard last week’s interview with Coach Mark Allen, this is the time of year to take a break from training and do other things that keep you active!
We are going to explore a different winter sport or activity each week in December.
Dec 6: Skiing; downhill, cross country classical, skate skiing, and snowboarding!
Dec 13: Indoor Cycling and FulGaz Group Rides
Dec 20: Hiking and snowshoeing
Dec 27: Indoor rowing and wall climbing
Indoor Cycling with FulGaz - December 10th we’re gearing up for winter training. Bec Burns from FulGaz to share how athletes can seamlessly sync their TriDot workouts to any of their 100+Official IRONMAN Courses so they can be studying the course whilst getting their bike sessions done.
I completed my second FulGaz ride on Thursday and chose to ride the IM 70.3 WC Taupo, New Zealand course and was really surprised by the quality of the virtual world FulGaz has created!
Virtual Group Ride Schedule
Dec. 21 - IM Kona 8am MT (April Lead)
Dec. 28 - IM Cozumel 8am MT (BP and Jelly)
Jan. 4 - IM Nice 8am MT (Rich Lead)
Ask A Coach: What winter sports are best for me and my goals?
Winter Activities for Triathlon Training
Winter training for triathletes can be challenging but also rewarding. Here are some top winter activities that build strength, endurance, and coordination, supporting various aspects of triathlon performance:
1. Cross-Country Skiing
Cross-country skiing is an excellent full-body workout that enhances aerobic capacity and muscular endurance. It mimics the endurance required for long-distance running and cycling. The repetitive motion helps improve coordination and balance, while the resistance from the snow builds strength in the legs and core.
2. Snowshoe Running - April
Snowshoe running provides a high-intensity aerobic workout that builds endurance and strength. The added resistance from the snow increases the workload on the muscles, promoting muscular and tendon development. It also improves coordination and balance, essential for triathlon transitions.
3. Indoor Cycling
Using a stationary bike or indoor trainer allows for consistent training without weather interruptions. High-intensity interval training (HIIT) on a bike can improve both aerobic and anaerobic capacity. It also strengthens the leg muscles and tendons, enhancing cycling performance.
4. Strength Training - April
Incorporating strength training into your winter routine is crucial for building muscle mass and tendon strength. Focus on compound movements like squats, deadlifts, and lunges to target the major muscle groups used in triathlon. Strength training also supports neural development by improving muscle recruitment and coordination.
5. Swimming
Swimming is a low-impact activity that provides an excellent aerobic workout. It builds endurance and strength in the upper body, which is crucial for swimming performance. Swimming also enhances coordination and balance, as it requires precise movements and breath control.
6. Fatbiking - April
Fatbiking on snowy trails is a great way to maintain cycling fitness while enjoying the outdoors. The added resistance from the snow increases the intensity of the workout, improving both aerobic and anaerobic capacity. It also builds strength in the legs and core, supporting overall cycling performance.
7. Yoga and Pilates
Yoga and Pilates are excellent for improving flexibility, balance, and core strength. These activities enhance muscular endurance and tendon resilience, reducing the risk of injury. They also support neural development by improving body awareness and coordination.
Supporting Aerobic, Anaerobic, Muscular, Tendon, and Neural Development
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Aerobic Development: Activities like cross-country skiing, snowshoe running, indoor cycling, and swimming improve cardiovascular endurance by increasing oxygen delivery to the muscles.
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Anaerobic Development: High-intensity interval training (HIIT) on a bike and fatbiking provide anaerobic benefits by improving the body's ability to produce energy without oxygen.
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Muscular Development: Strength training and fatbiking build muscle mass and strength, while swimming targets the upper body muscles.
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Tendon Development: Strength training and snowshoe running enhance tendon strength and resilience, reducing the risk of injury.
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Neural Development: Yoga, Pilates, and strength training improve neural connections, enhancing muscle recruitment and coordination.
By incorporating these winter activities into your training regimen, you can build a strong foundation for a successful triathlon season. Stay motivated and enjoy the variety of workouts available to you!
303Triathlon News and Updates:
USA TRIATHLON WINTER NAT'L CHAMPIONSHIPS
SUNDAY, FEBRUARY 16, 2025
TRIATHLON SPRINT
RUN DISTANCE: 1.88mi / 3k
RUN ELEVATION: 170ft / 52m
BIKE DISTANCE: 3.1mi / 5k
BIKE ELEVATION: 338ft / 103m
SKI DISTANCE: 3.1mi / 5k
SKI EVEVATION: 277ft / 85m
TRIATHLON INTERMEDIATE
RUN DISTANCE: 3.76mi / 6k
RUN ELEVATION: 340ft / 104m
BIKE DISTANCE: 6.2mi / 10k
BIKE ELEVATION: 676ft / 206m
SKI DISTANCE: 6.2mi / 10k
SKI ELEVATION: 554ft / 170m
TAMPA, Fla. (December 6, 2024) – IRONMAN, together with TriDot, has announced that three-time IRONMAN® World Champion and former Kona® course best holder, Craig “Crowie” Alexander, is joining the IRONMAN U team as a Master Coach. IRONMAN U Master Coaches have served a fundamental role in collaboration with IRONMAN in the development of educational content for coaches specific to training athletes for long distance triathlons.
Closing:
Thanks again for listening this week. Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment. We'd really appreciate it!
Stay tuned, train informed, and enjoy the endurance journey!
Train With Coach Rich:
Coach Rich Soares
Rich.soares@tridot.com
TriDot Signup - https://app.tridot.com/onboard/sign-up/richsoares
RunDot Signup - https://app.rundot.com/onboard/sign-up/richsoares
Train with Coach April:
Coach April Spilde
April.spilde@tridot.com
Grit2Greatness Endurance Podcast Podcast Series - Apple Podcasts
TriDot Signup - https://app.tridot.com/onboard/sign-up/aprilspilde