16 Indoor Workouts For Triathletes Winter Training
16 Indoor Workouts For Triathletes Winter Training, as training can be hard in the winter. Many of us feel lazy and unmotivated during this time of year.
Any motivation to exercise outdoors has decreased as the weather has gotten colder and winter has set in. However, this should not be an excuse to stop working out and achieving your fitness goals.
Here are some great workouts to help you burn calories and stay in shape, even when it’s cold outside.
Transitioning your training to the indoor track
The best way to use the indoor track in winter is for hard workouts. However, doing hard workouts in the snow and ice is risky as you could slip on ice, your muscles work differently in the snow, and your tendons and joints which are already under strain from speed workouts, have to bear more impact.
You shouldn’t do intervals every day if you do most of your winter training on the indoor track. Just like with treadmill running or outdoor running, most of your mileage should be at an easy, conversational effort.
You may notice that you naturally run at a lower volume when you’re running indoors on a track. This is totally normal! A lot of runners find that they run less during the winter months – which is why winter is often thought of as the “off-season.” Use the treadmill or outdoor running to supplement your mileage in easy runs and long runs.
Indoor track workouts
The best way to improve your oxygen uptake, neuromuscular coordination, and power output is to do short intervals on the indoor track. Many long-distance runners favour longer intervals, so the track provides an opportunity to work on a different aspect of fitness. Short intervals will also increase your pain tolerance and mental toughness.
The following workouts are designed to be completed on a 200m track. The distance isn’t as important as the intensity and volume of the workout. If your track is shorter than 200m, try scaling the workout to time intervals based on your normal pace.
It is important to include a warm-up and cool-down of at least 10 minutes or 1 mile when doing any speed workout. This will improve performance and decrease the risk of injury. The cool-down will also help jumpstart the recovery process. All of these things are just as important as the workout itself.
1. 200-Meter Repeats
Interval training on an indoor track is a great way to improve your running. Beginner runners should start with 8-10 intervals, alternating between running 200 meters fast and 200 meters at a slower pace. More advanced runners can do 15-20 intervals.
If you want to add a new twist to your traditional workout, start the first interval at a slightly slower pace than usual (about 8K) and then speed up for each subsequent interval until the last few are at a mile-to-3K effort.
If you want to make your workout more difficult, you can reduce the recovery period and change the effort level. For example, instead of running 200 meters at a pace between a mile and 3K with 200-meter recoveries, you can run 200 meters at a 5K pace with a short 100-meter recovery jog in between.
2. Mile-200-Mile Sandwich
This workout will train you to maintain a fast pace even when you are tired. After you warm up, run a mile at a hard effort. Then jog for 5 minutes to recover. Next, run 4 to 8 repeats of 200m hard, and 200m easy. After another 5-minute recovery jog, finish with another mile hard. You will have run a total of 2 to 3 miles at a hard effort by the end of this workout.
3. 30-60-90 Fartleks
Fartlek is literally, playing around with speeds – essentially, it’s a form of unstructured speedwork. It involves a continuous run in which periods of faster running are mixed with periods of easy- or moderate-paced running (not complete rest, as with interval training).
After you warm up, run at a fast pace for 30 seconds, then take a 30-second break. Next, run at a fast pace for 60 seconds, then take a 60-second break. Finally, run at a fast pace for 90 seconds, then take a 90-second break. Repeat this 5 to 8 times. Make sure to maintain good form and a quick cadence during the fast intervals.
4. Tempo with Surges
If your track is short, do two or three laps per surge. Interval training during a continuous tempo run can improve your ability to surge later in a race by breaking up the monotony, reducing repetitive stress, and adding 5K effort or faster sprints every five minutes.
5. Lap it up in the pool
Pool season is just around the corner, so now is the time to start getting your swim on. Find your nearest indoor pool and start swimming laps to get ready for summertime.
The Centers for Disease Control and Prevention state that exercising for just a few laps each day can improve overall health and reduce the risk for chronic diseases. Water’s buoyancy also allows people with sore joints or muscles to exercise for a longer period.
There’s no need to go outside or join a gym to get stronger and more enduring. All you need is the resistance of your own body weight.
An alternative to using heavy equipment is to try using resistance bands for high-intensity supersets. This will get your heart pumping, as well as provide resistance, without taking up a lot of space.
Climbing an indoor rock wall is an unconventional cardio workout that is great for people who want to exercise their mental strength as well as their physical strength.
Scaling indoor walls can increase hand grip strength and leg power, as well as make you more efficient at doing push-ups, pull-ups, and vertical jumps, according to a research review.
Cue bragging rights once you’ve reached the top!
Ice skating is not just for kids. If it is too cold to comfortably skate on the nearest outdoor pond, go to your local indoor rink to carve up the ice.
Skating not only provides fun activity but also helps to tone the legs, core and arms, along with smaller stabilizing muscles that help with balance and coordination.
Ice skating at a moderate pace for one hour can burn around 500 calories. This number increases if you add jumps and spins.
Barre workouts are becoming increasingly popular in the United States for their ability to lengthen and tone muscles through a combination of yoga, Pilates, and weight training moves inspired by ballet.
The moves in barre classes usually only require your body weight and the barre, but you’ll find the classes more difficult than you may have expected.
If you can’t find a barre class to attend near you, follow along with a streaming video online (just substitute a chair for the barre).
If you’re still looking to start your fitness goals, a boot camp workout might be right for you. Boot camp workouts, which are inspired by military training, combine strength training moves with high-intensity cardio to give you a full-body workout.
Before you commit to a longer series of boot camp classes, you may want to try a shorter class at your local gym or community centre. This will give you a chance to see if you like the class and if it is a good fit for you.
Get ready to move like Rocky and join a kickboxing class. You’ll get a full-body workout as you duck, block, and throw punches around the ring. The technique is more important than the experience, so it’s ok to be new.
Yoga is a workout for both your mind and body. According to the National Center for Complementary and Integrative Health, yoga reduces stress, anxiety, and fatigue, and improves strength and flexibility through various asanas (or poses).
This makes it a good choice for people who want to focus on building up their cardio endurance, as well as those who are new to yoga and those who are experienced. There is a type of yoga to fit everyone’s needs.
The text is discussing tai chi, a form of exercise with origins in ancient China. Tai chi is characterized by slow movements and deep breathing and is said to be beneficial for aligning the mind.
According to the National Center for Complementary and Integrative Health, tai chi the best way to learn the proper form for practising at home is to take a class or watch a streaming video.
Pilates is a good way to strengthen your core muscles and improve your flexibility. The exercises can be adapted to any fitness level, and focus on improving your balance and conditioning your body, with an emphasis on the core muscles.
Pilates is a great workout for people of all ages and can help with a variety of issues like flexibility, weight loss, and pain relief. There are a few basic moves that are perfect for beginners, including kicks, leg stretches, and pulls. These moves can help improve your flexibility, lose weight, and relieve pain.
If you find yourself wanting more challenge in your Pilates routine, try the Reformer. This machine will test your strength, balance, and coordination.
This childhood favourite will help get you fit, and it’s not just because it’s super fun.
A recent study found that regularly jumping on a trampoline can improve your strength and aerobic fitness, making it a great workout to add to your routine.
Jumping on a trampoline is a great way to get some exercise while protecting your joints. You can find a local trampoline class or visit a trampoline park to try some aerial moves.
16. Play a game of dodgeball
This gym class staple is something that people either love or hate. You can’t argue that it’s a good way to get moving with a group of friends who don’t have it out for you.
Dodgeball is an excellent way to get a cardiovascular workout, as it requires you to move in all directions to avoid being hit by your opponent’s throws.
After playing a few games you might find yourself more sore than normal, but hopefully not from a ball hitting you in the head (ouch!). Use a soft ball so you don’t injure anyone.
Overuse Injuries and the indoor track
It is best to switch directions periodically to help even out the effects. If you’re only running one mile on an indoor track, you won’t have to worry about the repetitive stress and imbalance that can come from many tight turns. However, if you’re running more than one mile, it’s best to switch directions periodically to help even out the effects.
Although winter running can lead to overuse injuries from the repetitive stress of the same motions being done over and over., there are ways to reduce the risk by mixing up your routine. by alternating between running on a treadmill and running outdoors on icy sidewalks, for example. Training all winter long is the best way to avoid injuries, but taking some precautions can help.
The majority of runners will not become injured from running a few times a week on an indoor track in the winter, as long as they are careful. However, runners who have had previous injuries, such as IT band syndrome, should be aware that the turns on an indoor track could make their condition worse.
You should take it easy when you first start running on an indoor track since your body needs time to get used to the new stimulus. If you do too much too soon, you’re more likely to get injured. So don’t start running more miles or increasing the intensity of your runs the same week you start running on the indoor track.
The text is advising runners to switch the direction they run on the indoor track to reduce the risk of overuse injuries.
Do injury prevention exercises when you often use the indoor track, especially in winter. This is because you are more likely to get injured when running on a treadmill or in the snow and ice. Foam roll your muscles before and after using the track. This will help to loosen up any tightness before running and relieve tightness caused by running in one direction for a long time. Exercises that strengthen your hips, glutes, and adductors, such as clamshells, side-lying leg lifts, bridges, and banded walks, will help to prevent injuries.
Dynamic warm-ups are important for reducing the risk of injury and preparing your body for running.
Although it’s colder outside, that doesn’t mean you should stop working out. Once winter comes, just do your workout indoors (wearing a mask to prevent COVID-19, of course!).
There are lots of different ways you can get fit at your local gym or at home. Find an exercise routine that works for you, get the necessary equipment, and prepare to sweat it out during the cold weather.
