Season and autumn transitional period is behind you and endless and harsh winter in front of you. How to get her to fly a little faster this summer? I start from the important assumption that after the season you have really rested from systematic and specific training for 2-4 weeks. If this was not the case, I recommend browsing through the article Autumn Triathletes, which was published in the previous issue of RUN. The possibility how to deal with winter meaningfully is of course more and as it is so it depends mainly on where and where you are heading and what are your goals and preferences. Generally speaking, in the beginning winter triathlon training can be very unspecific with significant involvement of other sports (team sports, skiing of all kinds, skates,…) and as winter approaches the spring, it will be appropriate to return more to the specific load on the bike and running. Swimming should have a firm place in the weekly training plan year round. By itself, it is a great regeneration from any other load. But most importantly, it is technically so specific that it is good to work long-term and persistently on technology and feel for water. On the other hand, with the bike, if you run through the mountains on skis for skating and strengthen your legs by intensive downhill skiing, the spring transition to the bike will be quite problem-free and you may be surprised what dynamite in your feet you will discover. Running is somewhere on the border between swimming and bike. Maybe such a classic on skis is a perfect substitute in terms of performance. However, it lacks the effects and so if you return to the classic run after a longer period of time only on cross-country skiing, you could subsequently have a problem with ostostice. So if you do a lot of cross-country skiing in the winter, I also recommend running at least once a week in classic sneakers to keep your bones and muscles able to tolerate repeated impacts. Evaluate your strengths and weaknesses from the past season. Right now is the time to work intensively on the weak, while the strong can give a slightly lower priority. Significant changes in this period may also occur in the area of catering. Generally, in our diet there is a small proportion of quality proteins (lean meat of all kinds and colors, eggs, quality cheeses,…) and mainly suitable fats (nuts, seeds, cold pressed oils, fatty fish, avocado,…). While the consumption of fresh vegetables and especially fresh (especially torpic) fruits can now slightly decrease, this period is appropriate for us to learn to work with these foods. It certainly does not equate to a fatier diet and a higher amount of subcutaneous fat. In connection with regular physical activity, the opposite is true! SWIMMING: Probably the weakest discipline of most of us. Right now is the ideal time to really lean into swimming. A heated swimming pool environment is one of the ways to escape the unpleasant frost and splashing outside while developing your endurance and speed. If you master the kraula technique well, swimming is the best conceivable relaxation after cycling and especially cross-country races. And this technique is often our achil heel. If you still don't feel like a fish in the pool, try to talk to a coach (lifeguard, swimmer or experienced triathlete) for regular supervised trainings right now. At this stage, you will make much more progress through technique improvements than by pounding volumes and intensities. Conversely, if you have been swimming for a few years and at least occasionally someone advised you on the technique, the probability that you will radically change something for the better is very low. In this case, you will achieve greater effect for your triathlon performance by the pounding. Of course, pay attention to the technique within the swim, between intervals and during the swim.Remember to take the shot correctly even at intervals. However, the most varied composition of intervals from short sprints (10 x 25m sprint + 25m leaching) to long continuous swimming (3 x 800m or 2000m continuously) will take you the most forward. Learn to swim relaxed and with higher cadence shots. While you may be able to glide in long shots in the open, it is much more economical to swim with shorter and more frequent shots in open water triathlon turmoil. In addition, when training intervals and pace, you will put a lot more strain on your aerobic and anaerobic systems, so the outcome will also have a positive impact on your bike and running performance. And while you don't get too fast in a lot of frosts, swimming can be the key to maintaining and developing your anaerobic abilities. CYCLING: If you are lucky enough to spend most of the winter in a snowy area, the bike can even replace skating for a longer period of time. For most of us it will be a possibility for maximum of Christmas and spring holidays and so there will be no pedaling than winter. Here we divide into two main groups. For tough people who go cycling outdoors even in the deepest frost. Ideally on MTB, because not everyone has enough lighted bike paths around it or catches the lights on well-kept roads with minimal traffic. On the mountain bike, due to generally lower speeds, it is also much better to tolerate adverse weather. But keep in mind that the time spent on training from routine duties will be shortened by the need for regular cleaning of the bike after training (neither mud nor grit materials ...). The second group to which I ran from hard guys years ago are indoor cyclists. I see the main advantage in saving time and safety. I go to my cellar simulator in 1 minute and a minute after training I am in the shower without having to clean and maintain the bike. Today's modern conveniences allow you to diversify your previously boring trainings by watching interesting sports broadcasts (my favorite is biathlon) and movies, or reading newspapers and magazines (but nobody will read them after you). Those who can work from home can successfully pretend to work (a computer above the handlebar is also no problem). There are fitness trainers, spinning bikes, rollers or tripods with resistance for your “outdoor” bike. The offer is really varied and a description of the differences and advantages of each species would take up the entire article. Triathlon and training for it is usually a very individual matter and team training is always a welcome change. In this respect, I would definitely recommend spinning lessons with an instructor, where you can put in your body more than during the race. Ideally, it is necessary to combine 2-3 training sessions at home with one intense spinning. Do not forget to take a good start and start (start as soon as the bike is released after the previous lesson and go at the expense of joint stretching - you can do it yourself when you shower). RUN: Here, too, there is the opportunity to use the treadmills in the fitness centers, and for many of you employed in the city, this may be the only reasonable alternative over the week. If you haven't trained on the treadmill yet, start with it very slowly so you have time to adapt gradually. It is a little different movement than outside. However, it is a very effective workout, in which nothing stops you, choose your profile according to your wishes and no problem to run an hour uphill without having to at least half an hour back down ... Especially longer runs, but in this case, weekend and out. Not in every fitness center they will tolerate spending one and a half on one of their two treadmills… Most of us will run all winter outdoors. It is ideal, of course, off the roads and in the light, but this is not possible. So do not forget the reflective clothing accessories and headlamp. Volumes can be quite decent start up even in frost and snow. Regular participation in winter cross-country skiing seems to be a suitable alternative for intensity training (usually more fun than trying for your own intervals). Today, almost every corner of the country can run across a cross-country race almost every weekend. Be sure to concentrate on your goal and this will probably not be 100% performance in the race during this period, requiring tuning and a few days' rest. Even such a race you can choose once a month. Most of them will be a substitute for tempo training, so try to stay just below your anaerobic threshold (about 80% of your sensation maximum). You'll have a great time, it won't hurt too much among your opponents, and you can continue cycling and swimming the next day.
STRENGTHENING:Another possibility to train in warm and safe even after dark. Often there is also the possibility of connection with training on the treadmill or bike. In this case, I recommend warming up for 10 minutes (bike or running), self-training and then training on the bike or tread. In it, you can feel how you engage your muscles just before. It is perfectly ideal to warm up on a rowing machine for 5-10 minutes before exercising. If you only have 10 minutes to do the whole workout, all you have to do is hang up. Just winter is ideal to start strengthening (the older you are, the more you will profit). Be sure to have the correct composition and performance of exercises performed by the operator. Or even better, sign up for group lessons to get started. Strengthening is not only the development of strength but also an excellent prevention of injuries and should take place year-round. In winter, you can do twice a week. But even in the season between races, try at least 1 exercise a week. Concerning muscle groups, the priorities are clear: stability of the torso in all directions, dynamic strengthening of the legs and, finally, hands and shoulders. For those should suffice specific strengthening with swimming paws, respectively. when pulling rubber expander. Overgrown biceps will only increase your air resistance while cycling and take up much energy while running… 
