Winter – A Time to Build

I have been flat out since November 2009. I 2010, I raced myself into the ground from 1 April to 11 November and then racing kicked off again in January all the way through December in 2011. In 2012, I slowed a little, but the effects of what you have just read were taking their toll and by IMSA 2012, I was hanging on with niggles and a latent fatigue that bordered on burn-out.

So for the last 2 months, I have, barring Sani2c, been very chilled out. It has been a time to relax and to train when I felt like it. I have had some serious projects to get out the door at work and needed to show some love to friends and family again. Next week, I start the real work again, but its totally different. I am starting to repair all the cracks in the system, and keeping intensity down where possible as I build towards running Otter in October.

This means getting back to basics:

- Eating correctly. Its been a good 8 weeks and I can feel the system needs to eat clean, and drop some of what’s gathered around my middle.
- Training regularly. At the moment, its 5 days a week, once a day. Sure – active for most people, but for what I want to achieve?
- Build strength and work on my imbalances. Back to the chiro, the physio and back to the gym to build proper strength for a race that will see me climbing thousands of stairs, jumping over rocks and needing an entirely different kind of power to what was required in April.

Winter is a time to get out the putty and repair the cracks that were laid down in Summer. Here are some of the easiest ways to get back into your sporting ways and build fitness.

Run 30min for 30 days in a row, without a gap. The easiest way to get fit for running with limiting risk of injury. Keep your heart rate to below 155 on all runs. Run flat and focus on form.

Cycle 60min for 30 days in a row. Sounds simple, but its every single day. Keep HR to 155 and under.

Swim 20 x 100m in the pool for 30 days in a row. Same deal.

These look so easy on paper but are harder in reality. If you want to combine things for triathlon, give me a shout for a program and I will help you out on the more complicated stuff.

Best tips for getting through winter:

- Invest in the right gear. There is no such thing as bad weather. Only bad gear (and soft athletes).
- Do your training in the morning. Afternoons are not as much fun when the sun has set.
- Have a schedule and stick to it.
- Invest in quality partners for training. Reliable partners are key for success through winter.
- When lifting weights, work with body weight for high reps, and for weight work, keep it to 6 reps of your best effort – 3 sets.

Have a superb weekend.

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