For seasoned triathletes the off-season is a time to rebuild and grow. For those just getting started, the off-season offers an opportunity to train at a slow pace and let your body adjust to the demands of participating in 3 sports. Here are 3 steps for planning your off-season training.
STEP #1: Set a goal
Your goal can be as grand as planning for an ironman, or as simple as just planning to train in all 3 disciplines twice a week. Whatever your goal make sure you can measure it so you’ll know when you reach it. Here are some examples:
Sample Goal #1 – Be able to swim a mile in the pool in less than :30. This is easily measured by timing a 1 mile swim.
Sample Goal #2 – Complete at least 6 cardio sessions a week, with 2 swimming, 2 cycling, and 2 running. This goal is also easily measured by logging and checking off the workouts.
Sample Goal #3 – Improve my Olympic distance triathlon time by 2 minutes. If you already know your time for an Olympic distance triathlon, then this can be measured and compared. However, every triathlon is different, so to be the most effective you will measure time over the same course. Also keep in mind that your performance in an actual race will likely be different than a measurement that comes in a training time trial. If you set your own course and measure it at the beginning of the off-season, then measure it again after training, then you will have a fair comparison.
STEP #2: Assess your resources
If you live in an area where training outside year round is not an option, then look for ways to complete your training indoors. Most people will be able to come up with a combination of indoor and outdoor training. To have the least interruption to your training program try to come up with at least 2 resources for training in each sport.
Pools are the obvious choice for the swim leg. If your gym has a good lap pool then you might be all set, but it’s worth exploring a backup. Often major pool maintenance is done during the off season, and it can mean a closed pool for weeks or even months.
Running on a treadmill uses slightly different muscles than running on dirt or pavement. Modern treadmills also have a bit of spring which makes your foot stroke react slightly differently. However, if you can’t get outside to train, then a treadmill is a good option. Another option is pool running. You can get a great workout by running in water that is between knee and chest height. The resistance will make you move differently, but the cardio advantage is great.
There are so many types of exercise bikes and they are so wide spread you will be able to find something suitable. If you are not a member of a gym consider buying a used one for your home. Another option is to buy a support for your bike and turn it into a stationary bike. By using your own bike you will still have the feel of your saddle and bars. Just remember that a stationary bike doesn’t simulate what the road feels like, so while it trains your muscles it doesn’t train your mind or reflexes to react like you will need to on the road.
STEP #3: Create a plan
Write out a plan that takes you through the off-season week by week. Be sure to include breaks for holidays and vacations. If you train with a buddy keep your schedule on track with that support.
As you create the plan, you might want to include some milestones, or subgoals along the way. Training toward 1 goal over a 3 month period is great, but if you can insert some progress checks along the way it will help with motivation.
To sum it up, if you 1) set a goal, 2) assess your resources, and 3) create a plan you will be able to train through the off-season and be ready to compete or participate when the time comes. Whatever your environment, there are always options.
For pool workouts to train for triathlon, view the open water workouts at http://www.100swimmingworkouts.com.