The triathlon season is over for most of us as winter is settling in. The cold, humidity, and shorter days don’t encourage training—and that’s a good thing, as we also need to rest! However, the foundation for the 2025 season is being laid right now. It is therefore essential not to “hibernate”!
Article published in Trimax Magazine n°211 – November 2021
Report by Simon Billeau
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The Importance of Winter Rest
It is extremely important to take a break. The “warrior’s rest” is necessary to regenerate, both physically and mentally. The strain of back-to-back competitions takes its toll, and a pause can only do good. In fact, with a packed competition calendar, it’s easy to “burn out”, and a rest period, which can last up to a month, will be all the more beneficial. You won’t lose any of your physical fitness. The break is even useful to interrupt deeply ingrained techniques in your muscular and neural fibers.
The greatest champions take a step back to begin a new cycle. Whether it’s Daniela Ryf or Jan Frodeno, they’re often seen spending time in ski resorts during the winter, indulging in hedonistic activities far removed from triathlon’s triple discipline.
You’ve accumulated countless hours of training that your body and mind need to process before jumping back into the fray. Triathlon seasons are long, and a successful triathlon career requires a balance between sports, family, and work. Winter is the ideal time to pause, given the absence of competitions and the unfavorable weather for intense efforts.
It’s obviously possible to skip this rest period, but it’s a gamble: you risk exhaustion, injury, and seeing your performance plateau. Once the break is over, you need to get back to training, and the key word is progression.
The 2PEAK training plan allows you to schedule a temporary reduction in training load if you decide to take a break. You can then choose your recovery strategy—fast, progressive, or gradual. More information here.
Gradual Resumption of Training
After the break, base training becomes the foundation of your regimen. It remains so throughout the year for professional athletes! They devote 80% of their training to the aerobic system. Set aside your competitive spirit when resuming. Practically, this means trying to accumulate kilometers at a slow pace, whether outdoors, if the weather permits, or on a home trainer when conditions demand it.
If you’re a fan of Zwift or virtual competitions, keep in mind that dehydration is heightened indoors due to increased sweating.
Long runs in the forest and fun, extended swimming sessions should also be on the schedule. There’s nothing stopping you from engaging in other sports, like mountain biking or cross-country skiing, to break the routine. Cross-training benefits help you reap rewards from a variety of activities. However, proper equipment is essential (winter clothing for endurance athletes).
The goal is to prepare your body for future efforts and build endurance. Only after this 4-to-6-week general preparation phase should you move on to more specific triathlon training, incorporating strength and speed work.
Strengthening Weak Points
Winter is also the perfect time to evaluate your strengths and weaknesses. This off-season period is an opportunity to work on your shortcomings and become a more complete athlete.
If you lack the strength to push a large gear on the bike or your running form breaks down at the end of races, it’s a good idea to focus on general physical preparation sessions at home or in the gym. Strength training is critically important, yet it often takes a backseat during the competitive season.
If you struggle in swimming, joining a swimming club or dedicating time to this discipline can be transformative. Technical drills can help you improve your stroke technique.
Season Planning and Adapting to Winter
Winter is also the time to plan your season. A training camp in a sunny location at the right stage of your preparation can help you progress or simply rack up kilometers in a sunnier and more refreshing environment.
Plan your camp by booking accommodation, especially if family obligations mean traveling during school holidays. The best option is to find a provider offering guided training camps. Beyond choosing the dates, the service provider takes care of everything else.
For the remainder of winter, outdoor sports require courage. Cold, humidity, wind, and rain are the elements that forge triathletes with iron willpower. However, these weather conditions can also be dangerous and demand constant adaptation.
Safety and Motivation
The luckiest athletes have access to a smart trainer or treadmill. These tools make winter training more manageable, but they come at a high cost. If you venture onto your usual terrain, make sure to stay visible. There are plenty of products to improve your visibility. Reflective textiles or headlamps can prevent accidents, saving your season—and possibly your life.
Helmets with integrated lights and fluorescent vests are ideal for safe cycling in any weather. During winter, races such as cross-country or urban runs are excellent sources of motivation, often used by triathletes to assess their fitness and strengthen their mental toughness. While these races are intense on cardio, they should be considered quality workouts for the upcoming triathlon season.
To avoid injuries, appropriate footwear (spikes or trail shoes) and specific preparation, such as interval training on natural terrain, are essential. This ensures you can enjoy these events without risking sprains or other injuries.
Ultimately, having a goal is essential to spark the desire to achieve it. The prospect of a new challenge gives meaning to your toughest training sessions!