Skip to main content

Triathlon Training Tips for Sloppy Weather

By YWCA Minneapolis Women's Triathlon
April 23, 2018
Social Share

As we try to escape winter and find spring here in the Midwest, it’s essential to have some alternative plans for your triathlon training if there’s inclement weather. Here are some quick tips to continue your progress the next time it’s rainy or cold and you have a bike or run workout to complete.

Biking in the Rain

Biking in wet conditions can help you experience what it would be like to ride in the rain during a race. Feel free to ease yourself into some wet ride training the next time there’s a light drizzle.

  • Start out by wearing bright colors and layering if the rain is cold.
  • Wear clear or amber sunglasses to keep your visibility high and the rain out of your eyes.
  • Prep your bike with an inspection before riding out and use bike lights for safety.
  • Lowering your tire pressure to about 90-100 PSI can provide added traction by increasing surface area and help with cornering.
  • Light and quick alternating pressure on your brakes can help clean debris off the brake pads, but it’s still good practice to give yourself more room and time to brake in the rain.

Running in the Rain

Running in the rain can be a lot of fun and refreshing if you are prepared for it. Use these tips as you try a practice run in the rain.

  • Be strategic with your clothing by using layers you can shed and tie around your waist depending on the temperature.
  • Stay positive. Don’t get upset if it was nice all day while you were working and the minute you got home it started raining.
  • It’s wise to lower your expectations while running in poor conditions. You won’t be breaking any records, so go into your run knowing your pace will be a bit slower than planned.
  • Avoid old shoes. You might have an old pair of running shoes around you that are ok with getting soaked, but these can have poor traction, especially when wet outside. Stick with a shoe that has plenty of life left in the sole to be as safe as possible.
  • To avoid blisters, put some Vaseline on your toes prior to putting on your socks. This will help protect them even if your shoes get soaked.

Indoor Training

While it can be beneficial to experience training in poor weather, sometimes it’s just safer and smarter to train inside.

Indoor Biking

To tackle indoor biking you can find a cycle class or turn your existing bike into a stationary bike using a resistance trainer. Bike trainers can be found within a variety of budget ranges at local bike shops or online.

Indoor Running

Most people dread running on the treadmill, but taking advantage of its precision by doing intervals can help you find some extra speed. Keep your typical warm up and cool down. For your run, try a number of ½ mile repeats at a pace faster than your last 5K followed, by ½ mile recoveries at a nice easy jog or walk.

We hope these tips will help you as you prepare for the YWCA Women’s Triathlon, or any other upcoming race!

Learn More About the Women’s Triathlon