Winter Training

After a long absence, it is appropriate to hear from us again at the start of the new year. As in all facets of our lives, the new year is also a time for reflection and planning. Your Women’s Triathlon committee has been busy preparing a new season of events that includes not only women’s triathlons, but also duathlons and clinics.

Now is the time to prepare your season, train according to your time constraints and budget your lives into the goals you have set for 2003. We look forward to encouraging you, answering your questions and being there every step of the way.

Now is the appropriate time to take stock of your equipment requirements for the season. You might want some new accessories for your bike, for example clip-less pedals and shoes. You might need new or better running shoes to prevent injuries, improve your times or for any other myriad of reasons. In other words, it is a good time to shop. The local running shop can be a major source of information. Be sure to bring along your old runners when you shop for shoes. If you already know exactly what you want, an online purchase is the way to go, and it gives you more training time.

The cold weather is not very motivational; it takes a very dedicated individual to pursue 'excellence' in below zero temperatures. The best way to stay with your program is to develop a friendship with a like minded individual or individuals. There are many running groups available, with a variety of specific goals. You may find one wit goals similar to your own, that you could join. However, if you prefer solitary training, you might want to focus on technique running. Running drills can improve your efficiency and increase your strength. Warm-ups can include 2-3 sets of each of the following drills for 30 seconds:

1.	Heel Kicks	Running in an upright position with the emphasis on your feet touching the butt, slower that running pace, in time the pace can be increased. This drill helps with inadequate knee flexion.
2.	Skipping	This is the same as rope jumping, this teaches you how to minimize vertical bounce by focusing on raising the lower limbs just enough for the rope to pass. This drill helps to strengthen lower leg and feet muscles.
3.	Strides	Running at a relaxed pace while concentrating on proper form. The goal is to mimic your actual running style and still be efficient. This drill should be done at an increased pace and over short distances of 50-100 meters. It might be more fun to do these with a friend.

Of course for the uninitiated, these can be a source of laughter as you try to kick your own butt and often succeed. Look out for serious bruising on the "butt" if done too vigorously. You can do your training indoors if you prefer, either at a club or on a treadmill at home.

So lets get started! Make a plan! Invite a Friend!

Keep checking our website since we are constantly adding and upgrading. We welcome your questions, suggestions and sponsorship.

Train safe and Fondest Regards,

Tina Braam
Triathlon Coach

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Winter Training

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