But with shorter, sharp efforts, you’ll be more focused and able to really concentrate on maintaining that good technique.
Try incorporating some sprint sets into your pool sessions. 50m or 100m sprints are a great way to work on your speed and power. Take a good amount of rest in between each sprint to ensure you’re able to maintain your form throughout. Alternatively, try some race pace efforts – swimming at the pace you’d aim to hold during a race. These will help to build your speed endurance and make those race efforts feel more comfortable next season.
Remember, the key with swim training is quality over quantity. It’s far better to swim a shorter distance with great technique and focus, than to swim a long distance with sloppy technique. Use the off season to make some real progress in the water, and you’ll set yourself up to have a great swim next race season.
Bike training during the off season
While the off season is a time to take a step back from structured training and focus on recovery, that doesn’t mean you should abandon your bike completely. Maintaining some level of bike fitness throughout the winter will make it far easier to build upon it when it’s time to start getting race ready.
Here are some key areas to focus on with your bike training during the off season:
Strength work
Strength work is crucial for triathletes, especially on the bike. The off season is a great time to build that strength. Whether that’s getting in some gym sessions, doing some hill repeats, or focusing on big gear efforts. Building strength on the bike will help you to generate more power and ride faster come race season.
Indoor cycling
With the weather getting colder and daylight hours getting shorter, indoor cycling can be a great way to maintain bike fitness during the off season. Indoor training platforms like Zwift or TrainerRoad can make indoor cycling more engaging and fun. Plus, you can get in a quality session without worrying about traffic, weather, or darkness.
Long rides
While you don’t want to be doing super long rides during the off season, incorporating some longer rides can be beneficial. Not only will it help to maintain your endurance, but it can also be a great way to relax and enjoy being out on the bike without the pressure of hitting certain power numbers or intervals.
Run training during the off season
Running is often the most straightforward discipline to maintain during the off season. All you need is a pair of trainers and you’re good to go. Here are some key areas to focus on with your run training during the off season:
Consistency
Consistency is key with run training. Even if you’re not following a structured training plan, try to get out for regular runs to maintain your running fitness. This will make it far easier to build upon when it’s time to start race training again.
Incorporate some hill work
Hill training is a great way to build strength and power in your legs. Plus, it can help to improve your running form and efficiency. Try incorporating some hill repeats into your off season running to build strength that will benefit you in races.
Work on your speed
Just like with swim training, the off season is a great time to work on your speed on the run. Incorporate some shorter, faster efforts into your runs to help maintain your speed and power. This will make it far easier to transition back into race training when the time comes.
Final thoughts
The off season is a crucial time for triathletes to recover, reset, and rebuild. By following some of the key off season dos and don’ts and focusing on specific areas of your swim, bike, and run training. You can set yourself up for success next race season without risking burnout. Use this time to work on your weaknesses, build your strengths, and come back stronger and faster than ever next year.
But the reality is that building strength in the off season will make you a more well-rounded and powerful athlete, ultimately leading to better performance when race season rolls around. Plus, incorporating strength training into your routine can help prevent injuries and improve overall longevity in the sport.
So, grab a buddy or two and hit the gym together for some friendly competition and motivation. Focus on building a strong foundation through compound movements and targeted exercises for each discipline. And remember, consistency is key – so make sure to stick to your strength training routine throughout the off season to see the benefits come race day.
With a well-rounded approach to off season training, focusing on improving swim technique, turbo charging your bike strength and handling skills, hitting the trails for some off road running, and incorporating strength training into your routine, you’ll be well on your way to becoming a stronger and faster triathlete come race season. So, what are you waiting for? Let’s get to work and make the most of the off season to set ourselves up for success on race day!
Pero dedica tiempo a tu entrenamiento de fuerza ahora y cosecharás recompensas dobles. Además, ¡nunca llueve en el gimnasio!
Clavar tu entrenamiento de triatlón en la temporada baja te colocará en un lugar excelente para comenzar a enfocarte en tu próxima carrera cuando llegue el momento. Equilibra la recuperación con el tiempo dedicado a trabajar en fuerza, forma, velocidad y técnica. Saldrás de la temporada baja listo para tu temporada de triatlón más fuerte hasta ahora.