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What’s your Off Season Training Plan?

What’s your Off Season Training Plan?

Congratulations on another awesome triathlon season, if your that athlete that had a breakthrough year (100% of your goals), you should be very proud and treat yourself to some well deserved recovery time. If you’re not that breakthrough athlete but a middle of the pack athlete who is in the sport to have fun, you can probably have a relatively laid-back winter. This doesn’t mean that you get to sit on the couch for three months eating junk food.. The question I have for both of you is what’s your off-season training plan?

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4 Comments

  1. Katherine Bauder

    I’m a middle of the pack athlete. PR’d my 70.3 by 38 minutes. I plan to continue my weekly work outs I have been doing. Bike on Tues and Thursdays. Yoga Mondays and ride on Saturday indoors/outdoors. Maybe some Sunday rides. Oh, will need some swims in there some where. Possible purchase a new Tri Bike. November Miami Man Olympic. March Intimidater Clermont Olympic. A 70.3 for 2017 or two.

    1. coachcottle

      ” Breakthrough Year” To prep your body for your next triathlon season, you want to follow a few basic rules now. Don’ try to carrie PR fitness through to next spring. Treat yourself to some recovery.” That doesn’t mean you should put all your tri gear in storage, climb on the couch and eat nachos for three month. It’s time to shift your focus to overall health and move away from structured training.
      There is not a”one size fits all” off-season plan, What you do in off season should reflect your goals in spring. If your goal is to have fun, you can probably have a pretty laid back off season. If you’re wanting to be more competitive age-grouper you probably can’t afford to stop running. If you have a specific goals, you need to lay them out and work on your specific goals, faster swim, bike or run.

      1. Katherine Bauder

        I’m thinking I need to work on my running not my strong discipline. Keep up on some biking. Wanting to improve overall fitness and weight loss. I like sitting on the couch eating chips and salsa.

        1. coachcottle

          If you want to work on running then keep your run’s short (1.5 hour or less) and stay on the HIIT type of workout, like Tabata’s or Yasso’s. Heres a sample of a Yasso & Tabata.
          Yasso 1.5h
          W/U:
          5:00 walk, 20:00 easy run, DWU, St 3
          MainSet:
          8x800m run @ moderately hard (JR equal to 800m time)
          C/D: 3:00 walk, 10:00 easy run, 3:00 walk
          Tip: If using a track for this workout and you have the freedom to do so safely, run in alternating directions this will be much kinder to you legs and hips.

          Tabata 1.0h
          W/U = 10m jog to run get sweaty
          Mainset = Run Tabata 4x as fast as possible
          :20sec run :10sec recovery x8 = 4min
          Recover for :05 minutes and repeat Tabata
          :20sec run :10sec recovery x8 = 4min
          Recover for :05 minutes and repeat Tabata
          :20sec run :10sec recovery x8 = 4min
          Recover for :05 minutes and repeat Tabata
          :20sec run :10sec recovery x8 = 4min
          C/D = 10m jog to walk

          You mentioned working on your swim a little more in your off season, do the tabata’s as a swim workout. 25y pool swim to one end as fast as you can take the 10sec rest swim 25y back rest x8 easy freestyle for your 6 minute recovery x4 set. Great workout takes about an hour. Doing fun challenging short workouts during off season will keep you for getting OSBO (Off Season Burn Out) and HIIT (High Intensity Interval Training) is the answer.

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