pyramids
Having done my first tri this year (sprint), and planning 3 olympics next year, my plan consists of getting base miles in between now and early february – basically upping the endurance, but also including some hill efforts in there just to really nail it and remember what it feels like to be at full power.
The thing I find really useful is pyramids (easier to manage on a turbo) so one of these a week, and then upping them to twice in january is great and gets your sprint speed up. I’d recommend starting off with say a 40min one, based on 10mins warm-up, 5 mins at a decent pace, 4mins upping either pace or resistance, 3mins one step up, 2 up one more, and a minute flat out, then back down the pyramid, finishing with a 5 / 10 min warmdown. As you get faster / they get easier, play with both timing and intensity.
One thing to watch out for though is too much riding over the winter and neglecting the running – make sure you do get some distance miles on foot as well if you can, as then you won’t over-specialise your muscles, so they should remain flexible and ready to work on running intervals early in the season too for speed work.
Oh, and there’s some useful stuff on tri-talk too. :thumb: