Training
The Off-Season
by Coach Valerie
Leaves Will Soon Start to Fall... Winter is On Its Way...
This is a good time to reflect on your past races and start preparing for next season. Don’t fall into the ‘off-season trap’ of taking too much time off and get totally out of shape; or training too hard and being burnt out by February. So what to do?
Lower Your Intensity
Training takes effort; save your energy for when it counts later in the season. Being fit in January does not mean that you will be that much fitter by summer. The more likely scenario is poor performance during the summer due to over-training and getting mentally drained from all the high intensity.
Train Your Limitations; Focus on Aerobic Training and Technique
Most people work too much on the sport they excel in and not enough on what they are weak in. We don’t mean turning up the mileage, but focusing on technique improvement and a consistent dose of aerobic training. Each sport in triathlon is unique and requires continual work on technique. The off-season is a great time to work on these skills. This means going at slower pace and don’t be tempted to watch the clock!
Strength Training
Weight training will help to strengthen the muscles that you generally do not use in triathlon, aid in injury prevention and improve your power. We recommend strength training year round; however, it’s hard to find the time to do all three disciplines and also hit the weight room. The off-season is a great time to get back on a solid strengthening program.
Plan Your Racing Season
You may have to sign up soon as many top races are filling up way in advance. Whatever your plan, make sure to give yourself enough time between races of different distances to do some proper training. This will improve your chances of performing your best.