Off-Season Training for Triathletes

Forward

Now

Krista Schultz

David Glover

“In the absence of clearly defined goals, we become strangely loyal to performing daily acts of trivia.”

- Unknown

"Most of the time, if you ask someone about their agenda, it turns out that it involves doing what's on someone else's agenda."

- Seth Godin

Thank you for attending!

What are your goals next year?

What do you need to do in order to achieve them?

Your race schedule and goals drive off-season and start of training

We'll post the recording at: http://enduranceworks.net/resources/webinars

Next webinars:

• 11/10: Strength Training for Runners & Triathletes
• 12/1: Planning Your Next Triathlon Season

Please contact us with any questions:

David Glover - david@enduranceworks.net

Krista Schultz - krista@enduranceworks.net

Example: Prep Period Weeks for 70.3

Nutrition Tips for the Off-Season

• Balance decrease in expenditure with decrease in intake
• Eat enough protein and fiber
• Cut back on foods with little nutritional value (e.g. pasta, alcohol)
• Decrease simple sugar intake (e.g. sports drinks)
• Eat out less; be mindful of holidays
• Keep a food log for three days

Example: Swim Interval Progression

Example: Run Interval Progression

Warm Up: Dynamic Stretches + 6 x 15-20” strides

Example: Working Backwards to Determine Off-Season Timeline

Assumptions:

• Finished last race this year in October
• Goal race is IRONMAN LAKE Placid next July

Example Timeline:

• IRONMAN Training: February to July (6 months)
• Prep Period: January (1 month)
• Ease Back into Training: December (1 month)
• R&R: November (1 month)

Step 1: R & R

(Rest & Relaxation)

• Purpose: Rest physically and mentally

• Longer, harder season = more R&R

• Completely off or light exercise

Examples: Goal Setting

Step 3: Prep Period

"My goal is to successfully finish my first sprint triathlon this summer."

• Training starts to become more specific to triathlon
• Increase fitness level & endurance
• Field or lab tests to establish baseline
• Begin consistency

Step 2: Ease Back into Training

• Do something active almost every day
• More flexible, "I feel like..." training - mix it up
• Include strength and flexibility to balance endurance training
• Best time for body composition changes

Remember: February stars fade in June

"My goal is to qualify for IRONMAN Hawaii by earning an age group slot at Lake Placid next July."

Use SMART:

• Specific
• Measurable
• Achievable
• Results-oriented
• Time bound

Three Steps in the Transition Season

Become Faster & Fitter in the Off-Season

Short Intervals & Drills

Strength Training

• Improve muscle fiber firing efficiency
• Train fast twitch muscle fibers
• Improve form and technique
• Add training variability

• Improve muscle function, strength & power
• Increase lean muscle mass
• Decrease body fat
• Decrease risk of injury
• Counter-balance endurance training

How Best to Approach

the Off-Season?

"Adopt the pace of nature: Her secret is patience."

— Ralph Waldo Emerson

Three perspectives to consider

Backward

Now

Forward

Keep Racing

Do Nothing

Risks: injury, burnout, staleness, over training

Risks: loss of fitness and muscle mass, weight gain

Two Extremes

Backward

Next Year!

"Failure is success if we learn from it."

- Malcolm S. Forbes

Example:

Krista at Barb's Race

Evaluate your season

• Did you achieve your goals?

• What worked well?

• What didn't work so well?

• What do you need to do differently?

Off-Season Training for Triathletes:

Maximize the Transition Between Seasons

David Glover & Krista Schultz

www.enduranceworks.net