7 keys to stay fit in winter
When winter arrives, weather conditions can make outdoor training difficult.
But this season also offers new ways to improve your fitness and stay active. With creativity and perseverance, you can even discover complementary activities that will enrich your general preparation.
Find out how to adapt to the cold without giving up on your goals!
Train with the roller
The trainer is the best ally for triathletes in winter. With applications such as Zwift, you can simulate routes and compete with other athletes, making the sessions more entertaining.
If you prefer something more relaxing, place the roller in front of the television and enjoy your favorite series while you pedal.
Consider scheduling intervals or hill simulations to maximize your session. Also, take time to review your position in the bike to improve efficiency and prevent injuries.
Strengthen your body in the gym
Winter is ideal for building strength. Take advantage of this time to include strength training in the gym or at home.
These exercises will help you prevent injuries and improve your triathlon performance when competition season arrives.
Prioritize compound movements like squats, deadlifts, and bench presses, as well as core-specific exercises.
You can also complement your routine with functional exercises that improve balance and coordination, key skills for swimming, cycling and running.
Practice cross-country skiing
Cross-country skiing is an excellent cardiovascular and endurance workout. This activity works the entire body and is a great alternative to running when conditions are too slippery or cold.
Look for nearby slopes and give it a try. Many regions offer equipment rentals and introductory classes for beginners.
If you don't have access to ski slopes, consider similar options such as walking with poles on snowy terrain, which also strengthens your upper body.
Take advantage of running on safe surfaces
Running is still a viable option even in winter, as long as you choose safe surfaces and wear appropriate footwear to avoid slipping.
Look for well-maintained parks or trails where snow or ice are not a problem.
You can also opt to run on a treadmill if conditions are not favorable. Use this station to work on running technique and strengthen mechanics, something that is often overlooked during the competitive season.
Take mountain hikes
Mountain hikes are a great way to stay active during the winter.
This exercise not only improves your cardiovascular endurance, but also strengthens your legs and allows you to enjoy the natural landscapes.
Gear up with thermal clothing and appropriate footwear for hiking on safe trails, and take advantage of the benefits of being outdoors. If the weather permits, bring a light backpack to add resistance and work on lower body strength.
Take advantage of group activities
Winter is an ideal opportunity to participate in group activities that complement your training.
Look for group classes such as spinning, yoga or pilates, suspension training, etc. that will not only help you stay fit, but also work on aspects such as flexibility and stability.
These activities can be a great way to socialize with other athletes while improving your physical abilities. In addition, many sports facilities offer specific programs for triathletes during this time of year.
Also consider mindfulness sessions or guided meditation to work on mental concentration, a key aspect in triathlon.
Incorporates rest and active recovery
Winter is also a good time to prioritize recovery. Incorporate stretching sessions, massages, or even restorative yoga to relieve built-up muscle tension.
You can also try contrast baths or saunas, which help with circulation and muscle recovery. Take advantage of these months to analyse your progress and adjust your goals for the next season.
Conclusion
Winter doesn't have to be an obstacle to your training. On the contrary, it's an opportunity to explore new activities, strengthen your body and improve key aspects of your performance.
With options like rollers, gym, hiking and group activities, you can stay active and motivated.
Don't forget to adapt your clothing and equipment to protect yourself from the cold and also prioritize recovery.
Get ready for the triathlon season while actively enjoying the cold!
