Free 3-month Olympic-distance winter training plan

Preparation for an early season Olympic-distance triathlon should start many months from the event with a winter training plan. We caught up with triathlon coach Dermott Hayes for his expert tips…

If you’re picking up this plan after a little post-season break, you’re in the right place. Your fitness may have shifted after some post-season recovery, but you’re full of ambition for next season.

Perhaps you’re a returning triathlete looking to better your previous seasons, or a newbie looking for a challenge next year.

Either way, it’s key that you get the fundamentals of winter triathlon training correct, and this starts with rebuilding your fitness with some base training.

As with any aspect of fitness it’s necessary for the individual to find what’s right for them, but we can all benefit by using the winter to make maximum performance gains.

Why you should follow this plan

A well-structured base phase should ensure that the bulk – around 70-80% of training time – is spent within an easy-to-moderate intensity. This allows for a gradual increase in duration or distance, without fear of injury by jumping in too quickly.

The additional benefit of training at lower intensities is that it allows your body to adapt to using fat as its primary fuel source, which helps to either lose or manage weight. When our bodies become better at utilising fat to provide energy, there’s less need to over-eat with energy products and potentially cause GI-distress.

Finally, if you can turn your body into a fat-burning machine, it has long-term health benefits. So it’s okay to back off and not feel completely spent at the end of every session. You’ll also find that working at lower intensities is more sociable, as you actually have the energy to speak.

Free 3-month Olympic triathlon plan

The 12-week winter training plan is intended for an athlete racing Olympic-distance triathlon. It has two rest days per week and is fairly evenly split between disciplines. If you’re racing a different triathlon distance, we have more triathlon training plans for you.

If you did feel a need to increase the training time in any discipline, then try to juggle it around by taking time out from the other sports.

The plan begins with endurance sessions that are close to Olympic-tri racing and gradually builds to long weekend sessions at 140-150% of the racing distance.

Remember, you’re not racing tri over the winter so take it steady and put miles into your legs. But to stop you getting sluggish and one-paced, there are intervals to keep you thinking about race speed. Remember, winter miles = summer smiles.

After finishing the winter training plan, you can progress to another of our other free Olympic-distance triathlon training plans.

Coach Dermott’s 4 tips to maximise the off-season

1. Don’t rush it

Let your fitness return at a sensible pace and keep the intensity moderate for the vast majority of sessions. The winter season is all about recovery too, so be kind to yourself and use this plan to keep the fitness ticking along with zero pressure or expectations.

2. Keep a log

Record what you’re doing and make notes on performance in a training diary. Use this to create a picture of your efforts and have a more concrete starting point for when the season kicks back into gear.

3. Have goals

If you’ve not yet chosen your target multisport events for next year, do it soon so you have a clear focus to your training. It’s also great for motivation and you can customise your sessions to better reflect the terrain and course profile.

4. Train rain or shine

Get outdoors and train even if it’s a bit chilly. Don’t become a hermit over winter and top up those vitamin-D levels when you can. Fresh air and exploring in nature does wonders for mental health too; training outside will also help you make the most of the limited daylight hours over winter.