How can I get stronger in the off-season but still feel like I'm giving myself a break from Triathlon training?  Training for Ironman/Half Ironman distances are very time consuming.  It takes us away from our family and friends for a good portion of the year so when your A race is over many of us want to shut it down and take a break!  For many that's ok.  If you are an age grouper who does triathlon just for fun, a break is good.  Someone who is a competitive age grouper, then a two month break is probably not a great idea.  When planning your off-season it is important to think about your Spring race plans and start to gather your A, B, and C races for the following season.  Do you have an early season Triathlon? Or have you planned a Spring running race?  These are all things to consider when you plan your focus for the off-season.  Here are some tips on how to not lose fitness but still have fun in the off-season!

Focus On Strength

Strength can be built many ways in the off-season with shorter intense workouts.  Ironman training is often consumed by long endurance rides and runs so now is the time to change your focus and gain some power!  Endurance can be easily be built back quickly, so don't worry about losing it. One way to gain strength on the bike can be done by improving your functional threshold power (FTP).  Your FTP can be identified by doing a field test.  Once identified, focus on improvement of this number over the course of the winter months.  This is where a bike trainer and indoor training applications are very helpful.  Power meters are still not owned by everyone so applications such as Trainer Road paired with a bike trainer can give you virtual power to establish your FTP.  Trainer Road can also provide you with a plan that will help improve your FTP.   Another option is to attend indoor trainer rides at Bikefix or  Thursday and  Sunday rides at Premier Performance Center.  These rides are designed to help you improve your power and instructed by triathlon coaches.  Running strength can be improved with training sessions in the gym that incorporate weights, plyometrics, and body weight training.  Classes at your local gym that involve weights, TRX, or circuit training are fun and beneficial.  Check out these classes and add one to your weekly plan to spice it up.  Two to three 30-45 minutes sessions weekly will help increase your overall body strength and improve your running and cycling economy.

Jump On In!!

Too often I hear people say I'm taking a break from the pool in the off-season.  If swimming is your weakness, make this discipline your priority.  Elite swimmers swim every day to improve form, endurance and speed.  Join a masters team, hire a coach or plan swim dates with your friends to get in the pool.  Frequency in the pool will dramatically improve your swim.  Take a week or two and swim everyday.  I promise you will notice a difference!!  :-)

Race And Train For FUN!

How often do you a race for fun?  Social races are a good time and should be added to your calendar.  You can use a Charity Fundraiser Run, Thanksgiving Day race or an Indoor Triathlon that spark your competitive fire for the upcoming season.  Additionally, cross training with Yoga, Indoor cycling, and/or circuit classes are enjoyable and can be a great way to build strength and provide a mental/physical break from swimming, biking and running.

Take A Break From Structure

If professional triathletes take a break from structure shouldn't age groupers?  YES!!  Take the time in the off-season to break away from a specific training plan.  Don't quit a specific discipline, especially if it's a weakness but take a couple weeks to just enjoy what makes you happy.  After the break add in weekly workouts that will help you build back your fitness.  Keep all three disciplines part of your weekly routine but let go of the typical structure a plan gives you.

Nutrition And Managing Weight

The off-season is a good time to focus efforts on weight loss if it is needed.  Because your training is less it is important that nutrition periodization is followed.  Nutrition Periodization is when athletes adapt their eating to the current structure of their exercise.  Many triathletes struggle with changing their eating habits once the off-season is in motion because they were eating a lot more to balance out the training.  Cutting back calories will help with weight loss along with healthy eating choices.  Calories can add up quickly so food journals and applications like myfitnesspal can help with watching what you eat.  A good structure to eating is to always have a healthy balance of moderate protein, good fats and good carbohydrates.  Eat foods that come from the earth not a box.  :)

Have a great off-season and good luck to those who still have fall triathlons!!  Please feel free to email me with any questions that I might have missed at  cbohrofen@gmail.com.  I love coaching and will be accepting new athletes for 2018.  :)