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Running Races
Taking it Down – Tips for the Off-season by Deborah Moore
By now, most of you have reached the end of your official triathlon season, and perhaps find yourselves at a bit of a loss at what to do. The default path most take is to, well, keep on training like you did during the race season – a mistake that could lead to over training, burnout and cost you peak performance next season.
Pushing yourself through yet more tough triathlon training during the winter could not only lead to a physical breakdown, but it could also have a major negative impact to your emotional state, and could (gasp) have you hating your beloved sport of triathlon. So, consider the following tips to help get you through the off-season sensibly, and look forward to a renewed incentive to train in the New Year.
Weeks 1-2 - Be lazy
I usually recommend that athletes take at least 1-2 weeks off working out completely, or have 2 weeks of very light workouts (gentle hikes, swimming) or active recovery (gentle yoga) directly after their last big race. This not only gives your body an opportunity to rest completely, it also gives your mind a break from the sometimes compulsory nature of training, and will help prevent that mental burnout that comes from lengthy race seasons. Oh, and spend some time with your family and friends to reacquaint yourselves!
Weeks 3-6 – Take it easy
Once you’ve had a really solid rest, slowly reintroduce some workouts, but don’t be too regimented about it. I advise athletes to take at least 2 rest days per week, and to limit double workouts during this phase. Try some different types of workouts that will have you feeling like you are working, but not like you’re back to a triathlon “build” period; for example, try a kickboxing class at the gym, or do one of those fitness trails found in some parks around the city during a run (you know, log jumps, chin ups etc).
By all means, swim, bike and run, but make sure that you WANT to do those workouts, and that you have fun with them. It’s also a great time of year to focus on technique in all 3 sports. With all these workouts, leave the heart rate monitor at home so that you’re not tempted to push too hard.
Weeks 7 onwards
By this time, Christmas and New Year are almost over, and thoughts are turning to training “for real” again. If you haven’t done so already, start researching and planning your races for 2007, and get that training macrocycle plan established so that you know how your season is going to pan out.
Unless you’re doing an early season long distance race (such as Ironman Brazil or Ironman Arizona for example), you should be just starting in on your base training, but your focus now returns to swimming, biking and running, with strength work still featuring highly. This means that your heart rate monitor has made a reappearance, but that you keep your effort in the zone 1-2 (around 65-70% of max) range. Technique is still a priority during these workouts, but you’re now starting to aim to build your volume too.
With a sensible approach to your off-season and a measured return to the three sports, you will set yourself up for a healthier, more successful race season next year. Now go put your feet up!
Deborah Moore offers coaching and training plans through Moore
Performance Multisport Coaching. She has facilitated pre-race
Give It A Tri clinics at HSBC Triathlon Series races in Lakeside,
Toronto and Gravenhurst.