Dream Believe TRI Coaching and Clinics

Making Your Off Season Count

Posted on Sep 27, 2011 by Kim Landrum   |  

As September comes to an end and the images and sounds of college football dominate the airwaves, most age group triathletes are packing up their racing suits for a long winters rest. Thankfully, we have the Ironman and XTERRA World Championship coverage to look forward to but for most of us our seasons are coming to a close. Now what? How do you plan to fill the void that is left by 2-3x weekly swim, bike and run sessions, not to mention 2-3 hour training blocks on the weekends?

No athlete can or should maintain optimal fitness 365 days a year. It is healthy to take time away from any sport so you can come back to it with renewed interest and a fresh perspective. During the late fall and winter months, triathletes should appreciate the opportunity to expand their basic skill set of swimming, biking and running, and also improve on them with unique challenges and training opportunities. Did you notice a particular weakness during your season? We all have limiters so now is the time to work on them. Plagued with injuries all year? Spend time working on your biomechanics and addressing any imbalances that might have contributed to your injuries. Looking to lean out or improve your overall nutrition plan? The best time to address these issues is in the off season when you are carrying a lighter training load.

The fall and winter months offer a host of activities that can add variety and physical gains to your 2012 season such as strength, core stability, increased flexibility, better form, and even mental toughness. We often neglect these necessary components during the season as we are focused on fitting x-amount of training hours into an already busy life. By making changes now and  implementing them into your off season lifestyle, they will be easier to maintain in a few months when training kicks up again.

Trail running

I am a huge fan of trail running for adult and youth triathletes for a variety of reasons. The change of scenery and terrain are key elements as you’ve likely had enough of your regular routes and the soft dirt trails will provide a welcome relief to your joints. The addition of roots, rocks, short steep inclines, trees and streams mean plenty of jumping, hopping and climbing which not only build strength but agility. The feet are often overlooked when it comes to run training but trails are an excellent way to strengthen the muscles, tendons and ligaments of the lower leg. If the physical benefits aren’t enough to get you on the trail, the mental benefits will surely be the push you need -- try worrying about the daily stresses of life when you are strictly focused on staying vertical on a downhill. Are you weak when it comes to the mental game? Do you second guess your abilities and give up when the going gets tough? Sign up for a half or full marathon on the trails and see what happens at the finish line. You’ll likely find you are tougher than you think and you can use that experience going forward.

Mountain biking

Much like trail running, mountain biking provides a host of benefits to those wanting to improve their overall strength, bike handling or climbing skills. I liken mountain biking to a constantly changing lower body strength session in the weight room with core work to boot. Both in and out of the saddle you’ll spend your time climbing or descending while engaging your core for stability, all while calculating your immediate path that may or may not include rocks, roots, gravel, trees or water. If you are new to mountain biking, be smart and choose a trail suited for beginners. Just like road cycling, mountain biking takes plenty of time to learn and beginners should only tackle trails suited to their current skill set.

Century rides

If you find yourself riding the same training routes with the same folks week after week during the season, expand your horizons in the off season and embrace a longer distance, new friends and uncharted back roads with a century ride. There’s no better way to expand your circle of friends than a group ride -- you can learn a lot about someone pedaling beside them for hours on end. Better yet, you can learn a lot about a lot of people when you venture out on an group ride since the order of riders is always changing. Organized century rides often have options for shorter distances so start small and work your way up if the thought of 100 miles (or even a metric century which is 62 miles) is too much for you. Long group rides such as this provide an opportunity for increased endurance, improved bike handling skills, lessons in group etiquette, and a chance to practice your long course race nutrition.

Pilates reformer

Who are we kidding? Core strength and flexibility are the ugly step children of triathlon training even though they are essential to optimal performance and injury prevention. If you neglect these elements during the season, get to work on them in the off season and make a promise to implement them into your training year round. The reformer trains the body to move through complex upper and lower body sequences with control. In addition to developing core strength, the reformer develops certain muscle groups that can help prevent imbalances. Since triathletes race and train in a forward motion, it is important to pay particular attention to the anterior and posterior sides of the body which are often tight and/or underdeveloped. By increasing flexibility, elongating muscles and strengthening opposing muscle groups and connective tissue, triathletes can build a more balanced anatomy.

Nutrition

During peak training months it can be hazardous to make sweeping adjustments to your overall nutrition. In the off season, take time to consult with a certified coach or registered dietician about your current nutritional habits and future goals. Since the nutritional needs of endurance athletes are different than those of much of the population, it is essential to match your nutrition to your training. Just as your training changes to accommodate base, build and peak levels of fitness (periodization), so should your nutrition. Start by making choices that count -- nutrition plays an integral part in recovery so chose options that work for you and not against you.

With a little thought and planning, you can turn the off season into a *growth season* by addressing weaknesses and venturing outside your comfort zone. Before you know it the holidays will be behind us and you’ll be ready to tackle the 2012 season with a well-honed skill set.