Chances are, one of the reasons you like triathlon is for the variety. If you don’t feel like running, you can always go for a ride. Too cold outside? Swim laps instead. And if need a break from all three triathlon sports, winter is the best time to switch things up even more.
Jesse Kropelnicki, endurance coach and founder of QT2 Systems says, “The further away from race day it is, the more appropriate it is to use cross-training efforts.”
So have fun this winter and reconnect with the less stressful, more playful side of sports. Here are five winter activities that will get your heart rate up, keep you fit, and help you feel strong and fresh for next season.
Hiking
Soak in the scenery you missed when logging bike and run intervals on pavement. Stepping off road in winter can be very meditative, allowing you to slow down mentally but still release stress physically.
“At QT2 we count hiking as 35 percent bike volume and 35 percent run volume," says Kropelnicki. And while hiking, you can burn 400 calories per hour, which will help you maintain cardiovascular fitness and endurance in the offseason.
Under snow? Strap on a pair of snowshoes before hitting the trails. Tromping through the deep stuff helps you burn calories even faster.
Heading out:
Yoga
You put it off all year because you were too busy running, biking and swimming. Well, now’s the time: Yoga is a great way to relax during the stressful holiday season. Not only does yoga have a multitude of health benefits—according to the Mayo Clinic yoga can help lower blood pressure, improve balance and flexibility, and reduce stress—it is the perfect complement to your triathlon training. Yoga can help prevent injuries, improve strength, and help get you in the right space mentally to come back strong next year.
How to get started:
Strength Training
“Triathletes typically end the season pretty weak because they haven’t done any strength training—due to all the sport-specific work they do when preparing for races,” Kropelnicki says.
A lack of strength training leads to muscular imbalances and areas of weakness, which ultimately makes triathletes more susceptible to injury.
To rebuild strength lost during the season, Kropelnicki recommends scheduling two to three strength sessions per week during the offseason.
Ways to regain strength this winter:
Rock Climbing
Take your strength training to new heights, literally. Rock climbing is a full-body workout that feels less like work and more like play. An engaged core helps keep your body balanced on the wall, grip or finger strength helps you hold on, and your arms and legs are responsible for powering you up to the top of the climb. The best part: All that work builds endurance. A single climb is sure to leave you gasping for air.
Added bonus: Rock climbing exercises the mind. Every climb—from short boulder problems (high-powered climbing that’s closer to the ground) to longer routes—is like a maze or a puzzle. You have to figure out the best way to get to the top.
Check out your local rock gym and find out how long you can hang on.
Cross-Country Skiing
“Cross-country skiing is the ultimate muscular endurance workout,” says QT2 triathlon coach John Spinney. “And it is a blast.”
Not only does it engage the muscles in your entire body—upper body, lower body and core—it’s an incredible workout for your heart and lungs.
Spinney says that cross-country skiing is equal to about 90 percent of what a tri-specific workout would be, which is better than most other cross-training activities. “The classic technique (which utilizes the forward glide motion) translates well to running; and the skate technique (which utilizes a motion similar to ice skating) translates well to cycling,” he says.
Of course, the closer you get to your race season, the more sport-specific training becomes a priority, so be sure to get out there and enjoy the winter while you can.
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