TRIATHLON TRAINING DURING THE WINTER MONTHS

TRIATHLON TRAINING DURING THE WINTER MONTHS Winter might not seem like triathlon season, but it's the perfect time for smart progress. With fewer races on the calendar and more time spent indoors, winter is the perfect opportunity to fix weaknesses, build strength, and prepare the body (and mind) for a strong race season ahead.

Here’s what triathletes should be focusing on during the colder months:

Swim Technique

Without the pressure of hitting race paces, winter is ideal for slowing things down and working on swimming efficiency. That means focusing on body position, breathing, catch mechanics, and kick timing. A few sessions with a swim coach or video analysis can help identify small flaws that cost big energy come race day.

Boost FTP on the Bike

Winter is indoor trainer season, and that’s great news for your cycling fitness. Structured indoor sessions allow for targeted training to increase your Functional Threshold Power (FTP), a key performance metric. Focus on consistent interval work, sweet spot training, and progressive overload. Apps like Zwift make this easier (and more entertaining) than ever.

Fix Your Running Form & Build Speed

Instead of logging endless slow miles, winter is the time to work on running form, cadence, and economy. Short, focused interval sessions can help build leg turnover and speed. Add drills like high knees, A-skips, and strides into your weekly routine, and consider gait analysis or run technique sessions to correct inefficiencies.

Strength Training & Mobility

Winter is also perfect for adding 1 or 2 strength sessions per week. Focus on core stability, glute activation, and single-leg strength to support all three disciplines and reduce injury risk. Don’t skip mobility work, tight hips and shoulders are triathlete trademarks, and winter is the time to undo them.

Winter isn’t about going harder; it’s about getting smarter. Focus on form, build strength, and sharpen your weaknesses. By the time spring rolls around, you’ll be fitter, faster, and more technically sound, ready to train hard and race smart.