Winter Training Tips by Mark Threlfall

16th September 2015

We’ve compiled the top 10 winter training tips from Zoot UK’s Professional Triathlete and Coach, Mark Threlfall.

  1. Build a base
    Focus on building a solid aerobic base. This is your foundation for the season ahead, so don’t rush this. Start off with slow easy miles for the first couple of months before turning the screws.
  2. Coaching
    A coach can provide you with structure and that added motivation you need over the winter. Winter Training Tips by Mark Threlfall2
  3. Consistency
    Too often I hear of athletes showing off about their monster few days of training, but then spend the next few lying in bed. The most successful athletes are the most consistent! This is where a coach can help with guidance, planning and monitoring of your training.
  4. Conditioning
    Triathlon is a demanding sport and requires a well-conditioned body. Now is the time to really nail that weak core, under-active glutes, and so on. Seek advice to get your body in tune.
  5. Kit
    Unless you are lucky enough to be escaping the UK winter, you will want to invest in some adequate kit. Proper thermals and gloves can make all the difference on a cold day. One of my favourite pieces of kit for the winter months is the Zoot Microlite ½ Zip.
  6. Good mileage shoe
    With mileage being a big focus over the winter, make sure you have a suitable, well cushioned running shoe to deal with those demands. It can be a bit of trial and error to find the right shoe. My shoe of choice is the Zoot Solana ACR (waterproof model).
    Winter Training Tips by Mark Threlfall3
  7. Explore
    Make the most of this time to explore and enjoy your local area on training rides and runs. I can’t wait for winter to come around so that I can just go and get lost without the worry of having to do a hard session.
  8. Technique
    If you’re going to put hours of training in to triathlon each week, it makes sense to try and do it with the best technique possible. Bad technique is inefficient and can cause injuries. I put all my athletes through 1-2-1 swimming analysis to work on their technique prior to increasing their volume.
  9. Maintenance
    Make friends with the foam roller. This is the best way to stay on top of tight muscles from day to day, teamed with stretching and compression clothing. After long days or hard sessions I will wear my Zoot Ultra 2.0 CRx tights for the evening, and even to bed.
  10. Fuel well
    Make sure you’re taking enough fluid and food in whilst you’re out training. It’s common for athletes to not drink enough over winter because they don’t feel as thirsty in the cold. I will always have a high protein meal and/or drink after a long or hard training session.