Off Season Training - Triathlon Week

abbie237 · 10-12-2004, 08:26 AM

After my first tri season, I'm curious to see what other people are doing for off season training regimines. Next year I want to do a few sprints, a couple of Olympcs and possibly a half Iron distance. Should I back off the intense running and biking and add more swimming and strength training? Does anyone use yoga as a substitute for strength training, how is this working for you? Any advice on how I should be approaching my off season training would be appreciated.Thanks.

loCarbJ · 10-21-2004, 01:15 PM

I can only tell you what I have planned.

I am finishing my final two (modified) tri's on 10/24/04 & 11/6/04.

I am doing a mountain biking build-up and plan on doing a trail running build-up as well. I live in Northern California and there are some organized trail runs that go on November through May. There is a 24 Hour MTB Team Race in May that me and my friends will be training for together this winter. I strength train all year-round. I do yoga as an alternative to working-out just prior to events.

J.

pyschosyd · 01-16-2005, 05:47 PM

You've got the right idea. The off-season is the time to build some muscle. It is also a great time to crosstrain. You can burn out if you do to intense of training on only run/bike/swim.
As for swimming. since you are a beginner, and for most beginning tri-athletes swimming is a weakness. Focusing on that a bit more could be beneficial. It all depends on what you strengths are.

As for weights. Stick to free weights. Low weight hi rep is all you need. You don't want to bulk up to much but you will notice the extra strength come next season.

Try different stuff too like rock climbing/ mtbing ( if you are in a warm climate)
For us in the colder climates we are stuck in the gym. Be creative. We cross-country ski to keep up the endurance. I also take spin classes 2-3 times a week and 2-3 times a week in the pool(Not as much long-distance stuff, more intervals) and run outside for as long as I can stand the cold.

I also take a bit more rest days in the winter. Don't be afraid if you put on a few pounds either. It is best not to maintain race weight all year.

Thats probably more than you needed to know. I think the most important thing is to find stuff that is fun to cross train with. Keep you into it.

Syd

KEAU · 07-29-2005, 01:50 PM

I cut my volume down and try to feel fresh with workouts (a very active recovery). Try to do yoga AMAP with light wieght training mixed in with isometrics. My calories get cut back substanially but try to load nutrients in that have been depleated from training, but I do indulge occasionally in healthy moderation.

There's no pressure on you to peak so cross train and benefit from do a different routine. I have my eye set on doing alot of hiking this off-season with about 6-12 touch up workouts a week. Note I am keeping an olympic distance base.

NealeinMI · 06-18-2007, 01:16 PM

For years I weight trained to increase size and strength. So my training was based around heavy weights in the off season and lighter weights with more reps during my competitive season.

Now as a triathlete I find the opposite to be true.

Light weights/high reps in the off season, and heavy weights/low reps during racing season.

Just remember don't substitute a weight session for one of your regular training sessions. Weight training is an additional training session. Numerous studies have shown that while weight training can help endurance athletes. Weight training in place of regular workouts leads to either no performance increase or even a slight performance decrease.