Do you ponder….what should you do in the off-season? What exactly is considered the “off-season”? The off-season is the time between your last race of the year and the beginning of your next year’s training plan. While many triathletes have a hard time taking time off, it’s important to allow yourself a few months with a change of pace before hitting the training regimen hard again.
Using your off-season wisely can not only get your body in the right condition long-term, but it can actually serve as a launch pad for next year’s training and racing. You’ve worked so hard all year; here are ten tips for the off-season to help you prepare for next year:
- Rest. Easier said than done. Resting your muscles and joints is very important. The recommended time away from working out is as long as three weeks (after an Ironman event). Follow it up with light workouts after that, particularly swimming and biking. If you ended the season with a bad injury, a longer rest period is even better. This would be a great time to visit a physical therapist or masseuse to help accelerate the recovery process, if needed.
- Gain weight (on purpose). You may be thinking “well that’s going to happen if I don’t do anything for several weeks,” but research shows intentionally putting on 8-12 percent of your body weight can actually be a training enhancer. For instance, if you are 10 pounds heavier when you’re training, you’re actually teaching your body to recruit more motor neurons and muscle fibers. After you drop those 10 pounds (before triathlon season), your neurons and muscles will have less work to do because there is less weight, so you’ll need less oxygen, and you’ll get “more miles to the gallon” – which will help you go longer before you get tired.
- Shake it Up. This is the time to do different types of workouts and break up the routine of your tri-season workout. An occasional swim or run is fine, but it’s a great time of year to do slower, more social bike rides, go for a hike, try some skiing, do some rowing or even play soccer.
- Strength Train. Start incorporating weight training. Focus on multiple-muscle movements that complement being a triathlete; minimizing the exercises that isolate one particular muscle. The value of strength training will be increased power, reducing the likelihood of injuries by strengthening the core and overall strength and stability.
- Consider a Single-Sport Focus. If you have a weakest link, perhaps focus on that during the off-season. Keep the other sports maintained at a minimum level, but spend four to six months even training for a single-sport event to improve that one leg you always struggle with.
- Set Goals. Look at how you ended the current season and set goals for the upcoming season. This is a great tool for the off-season. Take stock in what you need to accomplish and begin working on what you need to do to meet those goals.
- Base Training. After several weeks of resting your body, breaking your routine, shaking it up, and strength training, it is time to begin your base training again. This is really just the season between the off-season and the focused training season. It includes running, biking and swimming but at lower intensities while incorporating strength training and stretching at the same time. Base training is important to help your mind get you back into a routine of structured workouts after a much needed rest period.
- Find a Plan. Once the base training is over it’s time to find the new training year’s plan. Be sure you locate one that caters to your specific goals, fitness levels and distances. More importantly – find one that you know you can stick with and follow all the way through. This can be a difficult match. If you need some help in customizing a training plan, contact me.
- Plan Your Races. This is the fun part. Look ahead at a race calendar, compare all the upcoming race dates that fit your training schedule and your personal schedule; and find all the top races you want to compete in. Be sure to space the races apart for what works with your body.
- Lastly, Don’t Run a Marathon in January. Many triathletes think planning to run a big race at the beginning of the year to stay motivated or kick off the New Year is a good idea – it’s not. It won’t make you become a better runner. Doing a long-distance run during your prime recovery time is when injuries are sure to happen. Use the time wisely and follow your well scheduled off-season plan you created for yourself.
Off-season doesn’t mean you have to lose all structure and discipline — quite the opposite. It is about breaking free from the normal routines you have and replacing them with different ones that will help you start the next season with renewed goals and good health. If you need help to make key changes to your off-season training routine, contact me today. I can help you become a better—and faster—triathlete next season.
