THE WINTER TRAINING SHIFT EVERY TRIATHLETE SHOULD KNOW ABOUT - Reverse Periodisation

The Winter Training Shift Every Triathlete Should Know About - Reverse Periodisation

When it comes to triathlon training, the debate between traditional periodisation (TP) and reverse periodisation (RP) has been heating up like your quads during a VO2 max set. Traditional periodisation has been the go-to training structure for decades, focusing on building a broad aerobic base in the off-season before gradually increasing intensity as the race season approaches. But let’s be real, grinding out endless low-intensity miles, staring at a brick wall, on a bike trainer while its -5 degrees outside isn’t exactly the winter wonderland most of us dream of. Enter reverse periodisation, a method that prioritises intensity in the non-race season, flipping the traditional model on its head.

REVERSE PERIODISATION

Instead of slogging through hours of low-intensity base training during the winter, reverse periodisation starts with shorter, higher-intensity sessions to build power and speed early in the season. The aerobic base-building phase is then introduced closer to race day, allowing athletes to sharpen their endurance when it’s most relevant.

REVERSE PERIODISATION IS OPTIMAL FOR TRIATHLETES

Winter is a time for cosy evenings, hot chocolate, and an unrelenting battle with the snooze button. If your winter training plan involves long (3 hour plus) Zone 2 rides on the turbo trainer, it’s no wonder your motivation hibernates. Reverse periodisation solves this by prioritising shorter, high-intensity workouts that are far easier to squeeze into busy schedules.

A 2021 study published in the Journal of Strength and Conditioning Research found that high-intensity interval training (HIIT) not only improves VO2 max but also enhances neuromuscular efficiency, making it a perfect winter training tool. Plus, shorter sessions mean more time to binge watch that new Netflix series without guilt.

Traditionalists might argue, “You need a solid aerobic base!” But modern research shows that intensity drives adaptation. A 2018 meta-analysis in Medicine & Science in Sports & Exercise concluded that HIIT improves aerobic capacity and muscular endurance as effectively as traditional endurance training - sometimes even better. By incorporating high-intensity sessions early, reverse periodisation allows you to build strength and power, setting a solid foundation for endurance work later.

And let’s be honest: you don’t need a six-hour bike ride in January to prepare for a June race. Your time is better spent nailing 8x3-minute intervals at 110% FTP, feeling like a hero while avoiding frostbite.

If you’ve ever slogged through a three-hour trainer session staring at a blank wall, you know the winter grind can break even the toughest triathlete. Reverse periodisation’s focus on intensity makes training fun and engaging. Each session feels purposeful, with measurable

gains in power, speed, and threshold capacity.

Plus, those post-workout endorphins hit harder after a HIIT session than after a steady-state slog.

Think about it: would you rather freeze your toes off on a slow jog through slushy streets, or power through 10x1-minute sprints, feeling like a beast before heading inside for a hot shower?

AEROBIC BASE DEBATE

One common criticism of reverse periodisation is that it delays aerobic base training. But here’s the catch: endurance athletes already have a solid aerobic foundation. Research shows that aerobic adaptations, like increased mitochondrial density and capillary growth, are persistent. You won’t lose them overnight, especially if you maintain some level of endurance work alongside your high intensity training.

Furthermore, studies indicate that polarised training - a mix of high-intensity and low-

intensity work - yields superior results compared to the middle-ground “grey zone” many athletes fall into with traditional base training. Reverse periodisation naturally leans toward a polarised approach, keeping your training effective and focused. Falling into the zone 2 trap leads to plateauing. The zone 2 trap is where you only complete low intensity training and become aerobically fit but at the detriment of your muscular strength.

HOW REVERSE PERIODISATION WORKS FOR TRIATHLETES

Swim: Is limited to the pool unless you are crazy or wearing 3 wetsuits. You can slog up and down counting tiles on the floor or use this part of the season to complete short high intensity sessions such as 50s and 100s. Save the longer sessions for the warmer weather when you can get back in your favourite lake.

Bike: Indoor trainers are perfect for interval sessions. Try workouts like 6x5 minutes at 105% FTP, followed by recovery. These sessions build power and make long rides feel easier when the warmer weather rolls around.

Run: Short, sharp efforts like hill sprints or track intervals are ideal for winter. They boost leg strength and running economy, preparing you for race specific endurance work later.

A NEW APPROACH FOR MODERN TRIATHLETES

Reverse periodisation isn’t just a trendy buzzword; it’s a smarter, science backed approach to triathlon training. By emphasising intensity in the off season, you’ll emerge from winter stronger, faster, and more motivated than ever. And when the weather finally cooperates, your fitness will be primed for race specific endurance work.