# Six Winter Training Essentials For IRONMAN Success | Ep 513

An episode of [Oxygenaddict Triathlon Podcast](https://invisiblenetwork.ai/podcast/951501034), 30 Oct 2024, 22 min.

Audio: https://anchor.fm/s/ea99f7d8/podcast/play/93712375/https%3A%2F%2Fd3ctxlq1ktw2nl.cloudfront.net%2Fstaging%2F2024-9-29%2F388933009-44100-2-d8392113c565d.mp3

In this episode, we break down the critical aspects of winter training to enhance your fitness for the upcoming season. Learn how to implement the most effective testing protocols to benchmark your swim bike and run fitness, and discover time-efficient training methods aimed specifically at busy age-groupers. We talk about the importance of focusing on swim technique, and the best swim drills to implement into your training that are guaranteed to help you swim faster for less effort... And learn how to use HRV (heart rate variability) to optimize your training schedule on a day-to-day basis. Additionally, get practical tips on nutrition planning to ensure you're fueling your body for the specific demands of training across the winter block. Implementing even one of the things we cover in this episode will set you well on your way to seeing great improvements across the winter training block. * * * * * * * * SPONSORS * * * * * * * * Like what you heard in this show? Join hundreds of other age group triathletes making the most of their limited training time, training with Team OxygenAddict! http://team.oxygenaddict.com - The most comprehensive triathlon coaching program for busy age groupers. Book an application call to see if you'd be a good fit for Team Oxygenaddict for the coming 12 months here: https://team.oxygenaddict.com/consultation-call/ * * * * * * * * * * * * precisionfuelandhydration.com Precision Fuel & Hydration help athletes personalise their hydration and fuelling strategies for training and racing. Use the free Fuel & Hydration Planner to get a personalised race nutrition plan for your next event. And then book a free 20-minute video consultation with a member of the PF&H Athlete Support Team to refine your strategy. Listeners get 15% off their first order of fuel and electrolytes with Precision Fuel & Hydration. Simply use this link and the discount will be auto-applied at the checkout. * * * * * * * * * * * * Watch on youtube Listen on Spotify Listen on Apple Podcasts

## Transcript

[0:04] Hello and welcome to the Oxygen Addict podcast.
[0:07] We're brought to you every week by our sponsors Precision Fuel
[0:09] and hydration.com. You can personalise your
[0:12] fuelling and hydration strategy so you perform at your best with
[0:15] 15% off your first order of electrolytes and carbohydrate
[0:19] fuel with the code OXYGEN 24 at precisionfuelandhydration.com.
[0:24] Welcome to the show everybody. I'm your host, coach Rob Willby,
[0:27] and every week we bring you an episode of this podcast to help
[0:30] motivate and inspire you. Couple of things we can do for
[0:34] us please, as we start today. If you like this episode, please
[0:38] consider following us on Spotify or Apple Podcasts and please
[0:42] think about liking and subscribing if you're watching
[0:44] on YouTube. Both of those things really help
[0:46] the growth of the show and help us get shown to more athletes.
[0:49] Secondly, if you're looking for help and advice with your
[0:52] triathlon training, please get in touch.
[0:54] You can e-mail us at help@oxygenaddict.com or there's
[0:58] a link in show notes. Big news this week is Team
[1:02] Oxygen Addict is open again for new members, so we had a waiting
[1:07] list in place all through the summer.
[1:09] We're now at the point where we're taking our next intake in.
[1:12] We like to take athletes in through September and October,
[1:14] then we're ready to go and have a really strong winter build.
[1:18] Get athletes all the way through two big FTP preparation blocks
[1:22] during the winter time when everybody else is sitting on the
[1:24] backside, and then you're really ready to hit the ground running
[1:27] come next spring when everyone else is ready to think about
[1:30] training again. So if you've been considering
[1:33] getting triathlon coaching or you're considering changing
[1:36] triathlon coaches, we'd love to have a conversation with you.
[1:39] There's a link in the show notes to book a membership call with
[1:42] us and we'll have a chat with you and see if we can how we can
[1:46] best help you out and whether you'd be a good fit for joining
[1:49] our triathlon team. OK, on this week's episode of
[1:52] the podcast, I'm going to be giving you an overview of winter
[1:56] training essentials, how you can set up yourself for the best
[1:59] winter of training that you ever had.
[2:01] So you end the winter fitter, stronger, and really ready to
[2:06] step into the phase view training where for 70.3 and Iron
[2:09] Man you're going to be getting those longer, longer endurance
[2:13] sessions done before we can do all of that work next summer
[2:17] leading up to your races, we have to spend our time focused
[2:21] during the winter to really build foundations of your
[2:24] fitness. So you've got something to to
[2:26] build the Iron Man or 70.3 on top of next spring and next
[2:29] summer. So this episode, it's going to
[2:32] be focusing on six or seven things that I think is really,
[2:35] really essential. So for our athletes who we work
[2:37] with and we coach, this is going to give you an overview and that
[2:40] the how's and the why's of how we're going to approach winter
[2:43] training. For those of you who are casual
[2:45] viewers on YouTube or you might be people who've listened to the
[2:48] podcast for a while, we're going to give you an overview of how
[2:51] we structure winter training and give you some ideas of what you
[2:54] can do to change the way that you've trained in the past to
[2:58] really help you make some more difference and essentially make
[3:01] the most use of the limited training time that you've got.
[3:04] There's nothing worse. When I talk with an athlete and
[3:06] they tell, they tell me the sort of things that they're doing.
[3:09] And I think to myself, well, there's lots of hours in there,
[3:12] but I'm not sure that very many of those hours are doing
[3:14] anything really substantial to increase their fitness in a
[3:18] meaningful way that's going to make anything different for next
[3:21] season than it was this year. So all of our training is is
[3:25] focused around that. So that's the caveat really.
[3:28] This episode might not be for everybody.
[3:30] There are people out there who are happy to, you know, spend
[3:33] lots of hours training and, and not really have a purpose or
[3:36] specific reason for doing it. Not saying don't do that.
[3:39] People enjoy doing loads of long hours on the bike in the winter
[3:43] time and get a certain sense of satisfaction from it.
[3:45] That's absolutely fine. But the approach we tend to take
[3:49] is is quite different from a lot of people in the industry, which
[3:52] is we only work with age groupers.
[3:55] We only work with people who generally have extremely limited
[3:59] training time and need to make the most of it.
[4:01] They tend to be busy professionals and they tend to
[4:03] be people who have families as well.
[4:05] So I'm not coaching professional athletes and young athletes who
[4:08] have hundreds of hours to train every week.
[4:11] It's all about making the maximum use of the time athletes
[4:14] have got for the biggest bang for the buck, essentially.
[4:17] So here's how we would go about it.
[4:20] First up directly for our athletes, as I'm recording this,
[4:24] we're going to be going into test week for the vast majority
[4:27] of athletes. We'll be moving into our winter
[4:30] block this week or maybe next week.
[4:32] Athletes are going to spend the first week of that block doing
[4:35] bench line tests. So we know where an athlete is
[4:38] and swim by can run and to a certain extent in in strength as
[4:42] well. But we're going to benchline
[4:45] these numbers, not so that we have a number to aim for on the
[4:49] wall. It's not about trying to smash
[4:51] your previous numbers out of that park, although that does
[4:53] happen for a lot of athletes. The reason for benchline testing
[4:57] is so we know what the accurate levels are right now.
[5:00] It's all about not wasting your training time.
[5:02] And unfortunately this this isn't a very popular thing to
[5:05] say, but it is true. Just putting out hero session
[5:09] for the sake of it is essentially wasted time.
[5:12] If you're doing something really, really hard, great.
[5:14] You get bragging rights, great. Your mates might give you a lot
[5:17] of likes on Strava. But if there's not a specific
[5:20] reason for doing it, personally don't see the reason in doing it
[5:23] in the first place. So we'll do tests in cycling, in
[5:28] swimming and running. We've got our baseline tests and
[5:31] from those we will set specific values for bike power and heart
[5:35] rate, for run pace and heart rate and for swim pace.
[5:39] And we will do all of our sessions relative to those
[5:42] numbers. Doesn't mean you're going to be
[5:44] at those numbers that you've tested at, but we've got certain
[5:48] paces and powers that we want you to train at and certain
[5:51] percentages of those that we've proved over time is going to
[5:54] give athletes the fastest increase in their fitness for
[5:58] the minimal input essentially. That's a really good way to
[6:01] think of actually it's the minimum input for the maximum
[6:04] output in terms of training effort that you put in to the
[6:10] results of the fitness that you get out at the end of it.
[6:13] So first upon the bike, we'll do a simple FTP test.
[6:18] I want my athletes to do the 20 minute test.
[6:21] I don't like any of the shorter tests.
[6:23] I know there's there's a tendency toward that on various
[6:26] online training platforms and there's arguments for and
[6:30] against all of that. Just we stick with what we know.
[6:33] The 20 minute test is already a shortened version of the gold
[6:37] standard, which is a 60 minute test.
[6:40] The reason honestly that I don't use the 60 minute testers, I
[6:43] would have no athletes because nobody wants to do them.
[6:46] But the best way to test your FTP is to do a 60 minute long
[6:49] time trial. The second best way to do it is
[6:52] a 20 minute time trial that you take 95% of the power value.
[6:57] At the end of that you can see as you work your way down.
[6:59] If you then go to a 12 minute test that you take a smaller
[7:03] percentage of or a 7 minute test or a 4 minute ramp.
[7:07] The further away you get from that 60 minute solid-state test,
[7:12] the more chance I think we introduce for for errors in with
[7:16] that. So I've always worked on the 20
[7:18] minute test. I don't have any plans to change
[7:21] that in the near future. So on the basis of our 20 minute
[7:25] FTP test, we will then be able to set really specific values
[7:30] that we want our athletes to train at going across the
[7:32] winter. And we can guarantee that two
[7:35] specific interval training sessions a week, backed up by a
[7:38] longer ride is the best, most time efficient way to increase
[7:43] your bike power and overall aerobic fitness as we go
[7:46] forward. And we'll talk a little bit in a
[7:48] moment about the Halo effect of how your bike power seems to
[7:52] spread over into your run fitness as well.
[7:54] But we'll get to that in a minute.
[7:57] For testing on the swim, we're going to use the Swim Smooth CSS
[8:00] test. For those of you who don't know
[8:02] what that is, that's fine. You can go away and Google it if
[8:04] you're not one of our athletes. It's essentially A400 metre time
[8:07] trial and a 200 metre time trial with a short recovery break in
[8:12] between the two of them. And the relative difference in
[8:15] between those two values will help determine your CSS pace or
[8:18] your critical swim speed. Again, it's kind of analogous to
[8:22] the FTP on the bike or threshold on the run.
[8:24] It's the pace that you can swim for about 30 minutes at in a, in
[8:28] a race situation. A really rough rule of thumb for
[8:32] athletes here, actually it can make this really simple for a
[8:35] lot of people, is if you take your 400 metre time, you break
[8:38] it down into a per 100 chunk and you add 4 seconds onto that per
[8:42] 100, that's a really good finger in the air for what your swim
[8:46] CSS is going to be. So someone who's swimming 8
[8:49] minutes, that's two minutes per 100.
[8:52] Your CSS pace is going to come out at about two minutes, 4 per
[8:56] hundred. That's a real rough rule of
[8:57] thumb. So that gives you an idea of
[9:00] what your CSS pace would be. Now that's not to say we'll have
[9:03] athletes swim at CSS pace all the way through the winter for
[9:06] their intervals. We won't do.
[9:08] There'll be a real mix of different sessions at different
[9:11] paces, but it's really good to have a number to relate
[9:14] something back to and then hence that you can see progress along
[9:17] the way. And then in terms of running,
[9:20] how do we set run paces? Well, there's 2 answers to this.
[9:24] The best way to set your run pace is off the basis of a
[9:27] recent stand alone running race. So not something that you've
[9:30] done actually in a triathlon, but a flat out 10 KA, flat out
[9:35] five KA half marathon. Nothing longer than that ideally
[9:38] tends to skew the results too much.
[9:40] But using the Jack Daniels V dot run formula, we can then work
[9:44] out very specific paces that we want it to run at.
[9:47] And largely this then comes down to stopping an athlete running
[9:51] too hard too often during the winter and having faith that
[9:55] we're going to build the top end of our fitness on the bike and
[9:58] that's going to bleed over onto our run.
[10:00] OK, so I use a run test with our athletes.
[10:04] There is a sub maximal run test. I won't go into the full details
[10:08] here, but the purpose of it is we do a submaximal run test to
[10:11] reduce the risk of injury and from athletes running too hard
[10:15] when they're perhaps not fully prepared.
[10:17] They can then repeat that test every eight weeks.
[10:20] And what we'll see is either the average heart rate across the
[10:23] test comes down or for the same heart rate and athletes running
[10:27] faster. And it gives an athlete who
[10:29] isn't doing very much or any hard running during the winter,
[10:33] gives them a way to see that they're making progress and
[10:35] reassures athletes that actually, yeah, we we are moving
[10:38] in the right direction. Run fitness is increasing, but
[10:41] we don't have to feel we need to go out and do a flat out 5K
[10:45] every weekend and test for the sake of testing.
[10:48] OK, Now I mentioned before the the FTP run Halo effect that we
[10:54] like to talk about. We've seen it over the past 10
[10:57] years of working with athletes in Team OA.
[10:59] If we get the winter build correct on the bike, your run
[11:03] fitness will also massively increase without you having to
[11:06] do hard intervals on the run. It's really hard idea for a lot
[11:09] of athletes who've come from a running background to let go of
[11:13] is to let go of the idea of doing lots of hard run intervals
[11:16] during the winter. Because what I'm trying to do is
[11:19] limit the risk of injury, limit the risk of soreness and make
[11:22] sure that the fatigue that you feel is fatigue created in the
[11:26] best possible way. And that's not run intervals for
[11:29] an athlete, for a triathlete, definitely not for a 70.3 or an
[11:33] Ironman distance athlete. So we will have a very real
[11:37] effect of increasing run fitness across the winter, even though
[11:40] almost all of our running is going to be very steady state,
[11:43] easy pace running all through the winter.
[11:46] Again, it depends on the athletes doing it the right way
[11:49] and having the right specific intervals.
[11:51] Athletes who are coached by us, we can 100% guarantee that guys
[11:55] who are not well, it's a little bit harder.
[11:57] But if all you do is limit the amount of times you put yourself
[12:01] at risk from a run injury during the winter, thumbs up and you're
[12:04] on the right path now. All of that steady running is
[12:09] not wasted time. It's not junk miles.
[12:12] It's very specific and for a reason and why you think of it
[12:14] like this. The strength of your running
[12:17] muscles, your ligaments, your tendons and your feet, your
[12:20] ankles, your knees, your hips, all of those gets improved and
[12:23] increased by frequent running. It doesn't get increased by you
[12:28] going hard, so we're going to build durability in the best
[12:32] possible way and that's going to be with easy running.
[12:35] Allow the hard bike intervals to take care of your aerobic
[12:37] fitness, the thing that's limiting any athlete at the even
[12:42] even to the very highest level, possibly with the exception of
[12:45] the very top Ros. Nobody is limited in an Iron Man
[12:49] or a 70.3 by their run fitness. They're limited by how much of
[12:53] their run fitness they can access on race day, depending on
[12:57] bike fitness and bike pacing on race day.
[13:00] But the durability aspect to be able to keep going when you're
[13:03] tired is the absolute key to turning out a good run
[13:06] performance, not your 5K time. Now there is going to be a
[13:11] correlation. And every time I say this,
[13:13] people pop up in the comments and say, you know, you're
[13:15] talking nonsense. Of course, if I become a faster
[13:17] 5K runner, of course I'm going to be better at this in a in a
[13:21] triathlon. And while that's true in theory,
[13:25] people would be amazed how often that isn't true in practise.
[13:28] Yes, you're a faster runner, but no, very often people don't get
[13:31] to see that on race day. And so I'm going to take a step
[13:35] back. Look at the big picture, coach a
[13:37] triathlete like a triathlete and approach the triathlon like an
[13:41] event, not as swim, bike, run, individual events.
[13:45] And we'll coach you in a way where your overall fitness
[13:48] increases in the most sensible way.
[13:51] Now on that coaching swimming through the winter, again, most,
[13:57] most triathletes are not limited by their fitness in terms of how
[14:00] fast they can go in the pool. They're limited by their ability
[14:03] to apply force to the water and essentially limited by their
[14:07] technique. OK, Just like if you go to a
[14:09] golf course and you see people swinging golf clubs, people are
[14:13] pretty much swinging the Golf Club at the same speed.
[14:15] But this guy over here is hitting the driver 350 yards and
[14:19] this guy over here is hitting it 100 yards.
[14:21] It's not to do with the club speed.
[14:23] It's to do with application of that technique in a very
[14:27] specific way. And swimming is just the same.
[14:30] Most people from a running or swimming background are already
[14:33] really aerobically fit. We don't have to worry so much
[14:36] about that. But they're really struggling to
[14:38] turn that into a swim pool time. Changing your technique and
[14:42] working on drills that will specifically address your
[14:45] technique limiters is the fastest way to improve your
[14:49] swimming. OK.
[14:50] So the way we'll approach this is we've got a very specific set
[14:54] of swim drills we'll work through.
[14:56] We'll identify the swim drills that work for you in sort of in
[15:01] improving your swim limiter or or reducing the amount of drag
[15:05] you're creating in the pool is another way to think of it.
[15:08] Once we've done that, that specific drill will do its job
[15:12] and will change your technique, will allow you to apply more
[15:15] force to the water and therefore move through the water faster.
[15:19] They're essentially the same aerobic cost.
[15:22] So very often it's not about improving an athlete's.
[15:26] You want to think of it as swim fitness as in how hard it is on
[15:29] your breathing. It's not that that's limiting
[15:31] athletes, it's being able to grip the water and make sure
[15:34] that that stroke is efficient and make sure that you're not
[15:37] slipping your hand through the water for a really inefficient
[15:40] stroke. A really great tip for athletes
[15:42] here is to get a video swim analysis done during the winter
[15:45] and clearly see under the water what's going on and then you can
[15:49] address that. We'll work on strength
[15:52] conditioning all the way through our winter block as well.
[15:55] So we'll make sure that the strength conditioning we do is a
[15:58] little less than a big C, if you like.
[16:00] It's all about conditioning to help you swim, bike and run.
[16:03] It's not about lifting huge amounts of weight in the gym,
[16:07] although for some athletes that is more important and we'll talk
[16:10] about those athletes later. For everybody, what's important
[16:13] is we do enough conditioning work that our swimming, our
[16:16] biking and our running are not going to put us at a risk of
[16:19] injury. So typically for our athletes,
[16:22] the shortest conditioning session is going to be just a
[16:25] few minutes long and it's going to involve working on core
[16:28] strength and stability, and it's going to be working on glute
[16:31] activation and hamstring activation so that we don't pick
[16:34] up soreness as we try to run or bike tired and fatigued the back
[16:39] end of our sessions. We're going to make sure we
[16:42] track heart rate variability every day.
[16:45] All of our athletes, the heart rate variability guides what
[16:48] they do every day. If you've never seen the app HRV
[16:52] for training, go and check that out.
[16:53] It's a whole other podcast episode, but our HRV guidance
[16:58] allows us to make sure we're not wasting any training effort.
[17:01] We don't do really hard intervals on the days when our
[17:04] HRV says you're not ready to absorb it.
[17:07] We can adjust our training so that we can make best use of
[17:11] your plan. But the HRV guidance is going to
[17:14] tell you whether your body is under too much stress right now
[17:17] for you to absorb any meaningful training load.
[17:21] Because if you know all stress is stress to your body systems,
[17:25] if you're under stress at work or at home, we've got a big
[17:27] deadline at work, or you haven't slept, or you've drunk loads of
[17:29] alcohol last night, all of these are stressors.
[17:32] In fact, even drinking a small amount of alcohol really shows
[17:35] up on an HRV tracker. Those things reduce your
[17:39] capacity to absorb training and specifically the higher
[17:43] intensity training and what studies with HRV guided training
[17:47] showed whether the athletes who simply admitted a hard training
[17:51] session on a day when they weren't going to be able to
[17:54] absorb it didn't have to replace it later in the week.
[17:57] Just admitting it on that day and doing steady training meant
[18:01] they made more progress across a block compared to athletes who
[18:05] ignored the HRV training guidance and did the hard
[18:08] training anyway. That means in simple terms, that
[18:11] if you train hard on a day when your body isn't able to absorb
[18:14] it, you may as well not have bothered doing that training at
[18:16] all. You may as well just have done
[18:17] the easy session and you would make more progress doing that
[18:20] way. I mean, who knew, right?
[18:22] Listening to your body actually has a really beneficial effect
[18:26] on the amount of progress that you make.
[18:28] And lastly, the thing to think about during winter for
[18:31] everybody, especially in your up to Christmas is nutrition
[18:35] planning. It's to think about the foods
[18:37] that you're eating on a day by day basis.
[18:39] And I'm not talking here about sports nutrition, whether you
[18:42] eat gels or drinks during your sessions.
[18:44] I'm talking about your breakfast, lunch, dinners and
[18:46] snacks, what you eat and when, and making sure it is of as high
[18:52] quality calories as is possible according to your budget.
[18:56] This is the building blocks that your body is going to use to
[18:59] rebuild and fuel your body. So athletes that we coach, we've
[19:03] got the complete nutritional meal planner guide to go with
[19:07] each of the training blocks that's downloadable into
[19:09] training peaks. Each of those have got
[19:11] breakfasts, lunches and dinners, meal plans for each of those to
[19:15] match the day of training. So on a recovery day, the foods
[19:19] are recovery foods. The day before a big endurance
[19:22] ride, it's a higher energy food so you can build your carb
[19:26] stores ready for the next day. They've all been planned by Alan
[19:29] Murchison, the performance chef who's a Michelin starred chef
[19:32] and world age group duathlon champion.
[19:34] There's nobody better in the business.
[19:36] He runs his own personalised nutrition coaching company.
[19:39] It won't encourage you to look up actually privately, but for
[19:42] our athletes we get seven days worth of meal planners to match
[19:47] winter block, 7 days worth of meal planners to match the
[19:50] spring block and seven days of meal planners to match your in
[19:53] season training. That's already done for you.
[19:56] All you have to do is buy the foods from the supermarket, make
[20:00] the meals and the meal planner. You will have the same sort of
[20:03] level of nutritional planning and guidance that Alan provides
[20:06] for Olympic athletes like Gwen Yorgenson.
[20:08] So. Check those out.
[20:11] So listen, that's, that's the overview of the winter block for
[20:14] the athletes who are with us. I hope that gives you tonne of
[20:16] information and, and context for why we're going to do what we're
[20:21] about to do. And I wish you all the best with
[20:22] your testing this week or next week, whenever that falls.
[20:25] For athletes who are not coached by us, there's 5 or 6 real gems
[20:30] of information in there, even if you only take one of them to
[20:32] apply to your training. I mean ideally take all six, but
[20:36] if you only apply one of them to training can guarantee you're
[20:39] going to be moving in the right direction.
[20:41] And that brings us to the end of this week's show.
[20:43] Here are some discount codes and deals for you at
[20:46] precisionfuelandhydration.com. You can use the code Oxygen 24
[20:50] for 15% off your first electrolyte order.
[20:53] You can use their free fuel and hydration planning tool to
[20:56] receive a personalised strategy for your next race.
[20:58] The planner will help you understand your own
[21:00] carbohydrate, electrolyte and fluid needs so you can refine
[21:03] your strategy during training. And don't forget, you can also
[21:06] book a free 1 to one video consultation with PF and H's
[21:10] athlete support team and they'll be happy to help you nail your
[21:13] race nutrition plan and help you perform at your best come race
[21:16] day. And over at
[21:17] teamoxygenaddict.com, I think we've got the most comprehensive
[21:21] triathlon coaching programme for busy age groupers.
[21:24] If you're looking for high quality, proven coaching for
[21:26] Iron Man or 70.3 triathlon this year, you can check out the
[21:30] details of our coaching packages on our website.
[21:33] And the big news from this week onwards is Team Oxygen Addict is
[21:36] open again for new members. So if you're interested, there's
[21:39] a link in the show notes to book a membership call with us and
[21:42] see if you'd be a good fit for joining the team.
[21:45] If you've already joined our waiting list during the summer,
[21:47] then we'll be getting in contact with you to offer you the chance
[21:50] to book a membership call first. But act fact, act fast guys.
[21:54] We would love to have you be part of our team going forwards
[21:57] and help you reach triathlon goals for next year.
[21:59] So remember, there's links in the show notes so you don't have
[22:03] to remember them. And until next week, have a
[22:05] great safe training and racing week.
[22:08] I'm coach Rob Wilby, and you've been listening to the Oxygen
[22:10] Addict podcast.

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