As I have done all season, I intend to continue to build on the good habits that resulted in the successful conclusion of my first triathlon season, namely setting goals. I understand the off season is a time to reflect and let go of all the workouts that drove me through my races. But its also a time to focus on non-specific workouts that get abandoned as a full training schedule takes over. Numerous sources stated an off season should be unscheduled workouts. I have instead defined my own idea of an off season based on specific goals I want to accomplish in the next two months. I have specifically targeted my focus and made sure to keep it lighter than my expected workout load when I start ramping up again for triathlon season.
Off Season Goals:
- Run a half marathon/ Focus on the run – I feel the run is my weakest area in regards to the three sports. During my race season I do not push the run too much and focus more on increasing distance without hurting my race success. There are so many ways to injure oneself when running that I truly only feel comfortable pushing the run in the off season. My core focus lies in preparing for my half marathon at the end of November by running at least one long run a week. Besides this I am returning to the treadmill to get some structured interval training and tempo work to help push me passed my comfort levels.
- Weight lifting – During race season this gets placed on the back burner and one session of Aquafit a week is used to maintain muscle fitness. As I have a reduced multi-sport focus right now my goal is to lift low weight, high reps for a month and then transition into more normal weight lifting repetitions.
- Plan 2014 races and get them approved by the budget committee (wife).
- Continue to keep preparing for swim and bike by getting at least one high intensity workout a week.
- Have fun not worrying about training for swimming and biking and running. Focus on running and weights above all else and be sure to give the wife some time to build up points for when training season starts.
That is my plan for the next two months. As I said allot of running and weights, not too much else. When I do swim or bike I want to focus on drills and technique before worrying about distance and endurance, those will come later. So how did my first week of off-season training go?
- Did two workout sets with 30 reps for five sets. Workout was taken right out of pages of the Friel Triathlon Training Bible.
- Got my swim and spin sessions in, both focusing on technique specific workouts.
- Pilates is back on the table and it feels good to get the core some proper work.
- Completed a good tempo run on Tuesday and a very difficult interval session on thursday. Sunday I was slated for 8 mile running but due to technical issues had to cut the distance short at 5 miles instead.
Looking Ahead to This Week:
- Continue working on pacing and interval work on the treadmill, but try to reduce stress toward end of the week as there are races this weekend.
- Get ready to run a race Saturday morning at 7AM and then later Saturday/Sunday morning at 1AM. Both are 5ks, but I have never ran two races this close together.
- Monday is spin day.
- 3 Workouts unless I feel like my running would go better this weekend without the Friday session. Will need to play this by ear.
- Swimming workout this week will be a 1500 meter ladder and some other drills.
- Start to think about next year.
A good conclusion to my first transition week from recovery and racing into the off season. Allot of this is new to me, but it feels right and makes sense. I think this change from three sport workouts to weight and running primarily will give me a good break for when I return to triathlon specific training in the new year. For now I am having fun being a runner and lifting weights. Til next time.
Any off season specific advice for a new triathlete?
- Got To Have An Exit Strategy (chatterdoesfitness.wordpress.com)
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