About the Triathlon Winter Training Plan

This Plan is designed for experienced triathletes and cyclists using a Wattbike Pro although by using the Power, Resistance and Cadence tables it can be adapted for the Wattbike Trainer. It can be followed as a complete winter training plan if time is limited or if it is difficult to get out on the road due to darkness or inclement weather.

Training on the Wattbike is time efficient and has the advantage of monitoring everything that you do from pedalling technique to physiological response (heart rate) and power output (Watts).

A general cadence Guide for each of the Training Zones is:

• Recovery - 60-80 rpm
• Zone 1 – 80-85 rpm
• Zone 2 – 85-90 rpm
• Zone 3 – 90-95 rpm
• Zone 4 – 95-100 rpm
• Zone 5 – 95-105 rpm
• Zone 6 – 95-110 rpm
• Maximal 100 + rpm

The simplest way to start is to undertake either a 3’ aerobic test or a ramp test to determine your maximum minute power and maximum heart rate and to calculate your heart rate and power training zones.

The Triathlon Winter Training Plan lasts for 16 weeks and is designed to take you through the winter training months from October through to January or November through to February. The Plan is general and not an individual plan but has a structure that is useful to follow in the absence of any other plan.

The Plan consists of 4 sessions a week – 2 X ‘long’ slow Zone 1 to Zone 2 rides, 1 technique session and a medium length interval session (2 x 20’ 5’ rest between intervals Zone 2 and Zone 3).

After the initial Set up and familiarization week there are 3 X 5 week periodised phases with periodisation within each phase.

Week 1 is a Test, Set up and Wattbike familiarization week.

Weeks 6, 11 are recovery weeks and Week 16 is recovery and re-test week ready for the next Plan in the series.

The recovery weeks include a 10’ submaximal progress check.

In weeks 4, 9 and 14 there is a high intensity (Zone 5) 20’ progress Test.

Wherever possible (weather permitting) one of either session 1 or 4 should be a road ride. Try not to miss this session.

The ‘long’ road and Wattbike rides are aimed at general conditioning and to build endurance which is an important requirement for completing a triathlon or long cycling event. Long road rides can be a longer duration than indicated but on a Wattbike the maximum duration should be 90’.

During all road and Wattbike rides, it is important to eat and drink throughout – so always have food with you and aim to drink a 500ml bottle every 1 – 1.5 hrs. You should finish this ride feeling relaxed and not too tired. Whilst these sessions are specified as Zone 1 to Zone 2 it is accepted, on road rides that due to terrain your heart rate may stray into higher zones but the bulk of the ride should be at Zone 1to Zone 2.

Where possible complete your long road ride of each week in a group. This will help develop you group riding skills and also enable a longer distance to be covered for the same amount of effort of a shorter ride

Road rides are notated to be carried out on either flat or varied terrain. The ability for you to include the rides as detailed will be somewhat determined by the area that you live / ride. However, where if possible, use the below to guide you to build the routes:

Flat Terrain:

80% flat. You would be able to ride 80% of the route sitting in the saddle and using just 3 or 4 different gears.

Varied Terrain:

Rolling terrain, not too structured, avoid really big hills. Let the terrain dictate the zones whilst riding ‘steady’ and not attacking the hills. Ride easy on the flat sections.

The ‘long’ Wattbike rides can be split into intervals if needed (for comfort) so for instance a 90’ session can become 2 x 45’ or 3 x 30’ or 4 x 22.4’ (2’ rest between intervals).

The Plan recovery weeks should be treated as compulsory. Do not hesitate to take extra recovery days throughout the duration of the Plan.

Do not overreach, take a sensible approach to the Plan to avoid over training, fatigue, illness and injury.

The winter months are well known for viral infections from mild colds through to flu and other viruses. NEVER train when ill, wait until you are fully recovered before recommencing training – always start training again at low intensity and progressively build back into the Winter Training Plan.