Training for the Draft Legal Chilly Duathlon in March 2025 requires discipline, especially during the colder months. Winter presents challenges - icy roads, shorter days and biting winds - but it’s also an opportunity to sharpen your skills and build resilience. By focusing on the right clothing for outdoor training, leveraging indoor sessions, and committing to strength and flexibility exercises, you can stay on track for race success.
1. Dressing for Winter Success: Mastering Outdoor Training
The right clothing can make the difference between a productive session and an uncomfortable slog. Winter duathlon training often combines running and cycling, demanding gear that adapts to varying intensity and weather conditions.
The Layering System:
- Base Layer: Start with a moisture-wicking fabric, such as merino wool or technical polyester. This layer pulls sweat away from your skin, keeping you dry and warm. Avoid cotton, which traps moisture.
- Mid-Layer: Choose a thermal or fleece garment for insulation. Look for options with stretch to allow freedom of movement, essential for cycling and running.
- Outer Layer: A windproof and water-resistant jacket protects against rain, sleet, and cold gusts. Look for a lightweight option with ventilation zippers to regulate body temperature during high-intensity efforts.
Accessories Matter:
- Hands: Cycling in winter can leave your hands numb. Invest in windproof gloves with grip-enhancing palms for safety. Running gloves should be lightweight yet insulated.
- Feet: Cold feet can derail your ride. Use thermal socks and consider overshoes for cycling. Runners may benefit from trail shoes with water-resistant uppers.
- Head: A thermal beanie or cycling cap keeps heat from escaping while fitting snugly under a helmet. Buffs are versatile for covering your neck and face when the wind bites.
Practical Tips for Outdoor Comfort:
- Test your gear on shorter sessions before committing to long rides or runs.
- Keep spare dry layers in your car or training bag to change into post-session.
- Use reflective strips and lights for visibility during early morning or evening sessions.
2. Bringing It Indoors: Effective Winter Training Alternatives
When outdoor training is unsafe due to icy roads or severe weather, indoor workouts become invaluable. While they lack the scenic appeal of outdoor routes, they provide consistent, controlled environments for improving fitness.
Turbo Trainer Cycling:
Turbo trainers are an essential tool for winter cycling - we even wrote a guide all about indoor training. Paired with platforms like Zwift or TrainerRoad, they offer structured workouts, virtual races, and data-driven feedback.
- Intervals for threshold-boosting: Incorporate high-intensity intervals to improve your power output. For example, alternate between 1-minute sprints and 2-minute recoveries for 20 minutes.
- Endurance Rides: Use longer sessions at a steady pace to mimic race-day efforts. Aim for 90-minute rides with consistent cadence.
- Transition Practice: After a turbo session, jump onto the treadmill or perform a quick run around your home. This replicates the bike-to-run switch, a crucial part of duathlon success.
Treadmill Running:
While not as exhilarating as outdoor trails, I must say I personally love the treamill. Sessions on the 'tredders' can be tailored for performance gains and really keep you honest. Here's how I use a treadmill to break through a running plateau:
- Incline Work: Mimic hills by running at a 4-6% incline for intervals. This strengthens your legs and prepares you for undulating race routes.
- Tempo Runs: Maintain a challenging but sustainable pace for 20-40 minutes to improve race-day stamina.
- Form Focus: Use a mirror or camera to monitor your running form. Winter is a great time to address inefficiencies.
Combining Indoor and Outdoor Workouts:
For variety and balance, mix indoor and outdoor sessions. For instance, pair a midweek turbo trainer ride with a weekend outdoor run to maximize training consistency.
3. Building Strength and Flexibility: Winter’s Off-Season Advantage
Winter is the perfect season to prioritize strength and flexibility. These often-overlooked components can boost your performance and reduce the risk of injury as training intensifies closer to race day.
Strength Training Essentials:
- Core Focus: A strong core stabilizes your posture during cycling and running, reducing fatigue. Incorporate planks, Russian twists, and mountain climbers into your routine.
- Leg Power: Compound movements like squats, lunges, and deadlifts strengthen the quads, hamstrings, and glutes. These are the muscles that power both cycling and running.
- Upper Body: Don’t neglect your upper body—push-ups, pull-ups, and dumbbell rows enhance your ability to handle a bike and maintain posture during long runs.
Sample Strength Circuit (3 Rounds):
- 10 squats with dumbbells
- 12 lunges (each leg)
- 30-second plank
- 10 push-ups
- 12 dumbbell rows (each arm)
Flexibility and Recovery:
Tight muscles are common in cold weather, making stretching and recovery essential. Yoga and dynamic stretching improve flexibility and promote recovery after tough sessions. They're also crucial in optimising your aero position on the bike - more on that here.
- Yoga for Duathletes: Look for poses like downward dog, pigeon pose, and seated forward fold to target the hamstrings, calves, and hip flexors.
- Foam Rolling: Spend 10 minutes post-workout on your quads, IT bands, and calves to reduce tightness and enhance mobility.
Conclusion: Winter Training as a Building Block for Success
Cold-weather training can feel daunting, but with the right clothing, smart use of indoor training tools, and a focus on strength and flexibility, you’ll stay motivated and injury-free. Use this season to lay the groundwork for a strong performance at the Draft Legal Chilly Duathlon in March. After all, every frosty run and turbo trainer session brings you closer to that finish line feeling.
