General Discussion Triathlon Talk » Off season training?? - I need certainly need it Rss Feed  
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2005-08-10 3:36 PM

Master
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Subject: Off season training?? - I need certainly need it
So I'm there swimming like I own the lane, when all of a sudden a beutifuly figured piece of eye-candy strolls in and looks a bit unsure of what a pool is for. She fumbles with her stuff and realizes she forgot her goggles. The lifeguard finally offers her his and she shyly takes them with a smile. "thank you" she says. Now, here I am thinking "poor girl, she may not even know how to put them on" (as I stand next to her).

So I get off my 30 second rest (now 3 minutes long), and figured I'd show her what a good swimmer I am (I'm probably an average swimmer). Half way thru the pool I realize she's already on her way back in the opposite direction.....IN SLOW MOTION WTF??

Later I find out she is the capatain of a local swim team and needed to use the pool to get much needed laps in (since her regular place was closed for a few days).

Talk about judging a book by it's cover. I know I'm going to join a masters club as soon as the season is over for me and dedicate most of the winter to swimming like this gorgeous beauty show me how this morning.

What are you plans for off season training?

Edited by cobannero 2005-08-10 3:38 PM


2005-08-10 3:40 PM
in reply to: #222004

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Expert
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Colchester, CT
Subject: RE: Off season training?? - I need certainly need it
Start hitting the weights again, twice a week.  And like you, work on my swimming.  I'm about a 1:50 per 100 yds for a decent pace.  I would love to lower that.  Also start saving some pennies for some Zipp wheels
2005-08-10 3:47 PM
in reply to: #222004

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Resident Curmudgeon
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Subject: RE: Off season training?? - I need certainly need it

Ride Lots!

I say that every winter but I never do.

2005-08-10 4:27 PM
in reply to: #222004

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Extreme Veteran
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Waterboro, Maine
Subject: RE: Off season training?? - I need certainly need it
End of the season thoughts already??

I will probably revert to my usual of swim once a week, run once a week, bike once a week. I want to work on running speed on the treadmill. I started doing some stuff with the treadmill last May where I would run for a minute at an 8.5 minute pace, then the next week, I would run 2 minutes, and so on. I was up to running 4 minutes at that pace. So maybe I will do some more of that this winter.
2005-08-10 4:32 PM
in reply to: #222004

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Veteran
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Salem, MA
Subject: RE: Off season training?? - I need certainly need it

My plan (still vague) is to work on run volume and swim technique. I run pretty well but would like to go longer; but in swimming I could use a lot more speed and reduced effort per stroke. So I think I'll join a Masters group come September.

I am going to hold off on biking 'til it's closer to the season training time.

Weights and other resistance work will come in at twice a week. And perhaps among my workouts I'll leave room for something like a weekly yoga class or just-for-fun sport like indoor volleyball...just to shake it up and fight off the winter blues.

2005-08-10 4:35 PM
in reply to: #222004

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Champion
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Beautiful Sonoma County
Subject: RE: Off season training?? - I need certainly need it
I was actually thinking about my off-season training this morning already. I was wondering if I should train through like there was no off-season, or if I should take a break. I suppose that decision will be made on its own as the autumn and winter progress. I'm already thinking of what races I want to do next spring/summer, and that will certainly have something to do with it.

I signed up for my usual swim class, so I will be getting at least two swim workouts in each week through the winter. As for running, I like to do a variety of 10k races around the area during the winter, so I will certainly keep up my running. As for the bike, I'm not really looking forward to hours and hours of training riding, especially if I decide to switch from the mountain bike in the living room (with the TV) to the rollers in the garage (no TV).

There's also the plan to get more ski days in this winter (up from one day last winter). And then there're the friends who are training for IM New Zealand and have invited us to come along for the trip.



2005-08-10 4:48 PM
in reply to: #222004

Expert
1085
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New Orleans, LA
Subject: RE: Off season training?? - I need certainly need it

Q: For a newbie, should we slack off in our training? I've only been doing this for 6 weeks, should I slow down in the off-season or keep going so that I will be ready for next season?

My plan was to do a whole lot of base training.

2005-08-10 5:10 PM
in reply to: #222004

Expert
680
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NC Illinois
Subject: RE: Off season training?? - I need certainly need it
What are you plans for off season training?

Too add as much strength and lean muscle as I can. Currently 192 at 6'3. I'd like to be 205-215 muscularly lean. I'm one of those guys that thinks muscle is just pretty darn cool.

My focus will be on strength, but you gain strength in the weightroom, muscle in the kitchen, so it should not be impossible (difficult, yes).

I'm focusing on improving the bike and run. That's where the bulk of the time is, that's where there's room for most imporvement. As long as I can swim comfortably and in reasonable time, I'm cool with that.

I plan on learning A LOT more about the bike. I think my crank is too short (insert crank joke here). I also plan on buying Ken's evolutionrunning book and video. I seem to have a pretty good grasp of it, but want to really hone in on it. I also may coach cross country next fall.

My plan is to alternate running and cycling in the mornings at 4AM, and alternate swimming and strength training right afterschool at 3pm during weekdays. Have a little longer ride on Saturday morning (get me awake and going), and a little longer run on Sunday morning before church.

I want to shave 15-20 seconds off my 100y swim avr, increase my bike mph avr (2-3 mph for distances of 40+mi), and decrease my mile times by 1 to 2 min (for distances over 6 miles in zone 2).

Honestly, after my race in september it's time to start taking this sport seriously. I dig the training, and I claim to be doing it "for fun". Truth is I'm "doing it for fun", because I suck at it. I don't really do competitive things for fun; I do competitive things to improve, set PR's, and eventually ... win.

My progress with consistent training has been motivating. I just need to remember that consistency is the most important thing. I need to plan and organize better, so that my training can handle hiccups that come with two wonderful young ones and an attention deserving wife. I also need to plan weel to accomodate coaching baseball in the spring (more likely be more selective on which practices and games I attend).

Edit: In the off-season, I want to improve my preparation to train BIG-TIME in the spring-summer months.

In short, I'd ready to poop or get off the toilet ... I feel a big poop coming on. Gross analogy, I'm sorry.

Edited by TripleThreat 2005-08-10 5:24 PM
2005-08-10 5:25 PM
in reply to: #222004

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Elite
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Tucson, AZ
Subject: RE: Off season training?? - I need certainly need it

cobannero - 2005-08-10 12:36 PM

What are you plans for off season training?

I'm planning on racing cyclocross throughout the winter.  It's a goofy type of bicycle racing where you do loops on a short course (~1 mi long) that's a mixture of pavement, dirt, grass, etc, for 35 - 45 min.  The course is required to have a couple of forced bike dismounts, usually in the form of wooden barriers.  So you have to get off the bike, pick it up, jump over the barrier, then get back on and haul ass.  Our courses down here have about 6 dismounts per loop.  Anyways, it's tons of fun, and because of this racing I have the best bike mount / dismount skills in T1/T2 in tris. 

2005-08-10 5:33 PM
in reply to: #222135

Master
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portland, or
Subject: RE: Off season training?? - I need certainly need it
TripleThreat, that's a pretty daunting task! Gaining 20 pounds (lean muscle, or not) and improving your bike and especially your run times by those amounts may indeed be impossible. If your goal is to increase speed, I would make that the focus and let your weight take care of itself.

For reference, here's a link to Kevin Purcell who's a pretty ripped dude at 6'3" 185. And that's down 30-40 pounds from when he first started doing tris.

Personally, I'm 6'6" and I'm my fastest at ~190.

scott
2005-08-10 5:40 PM
in reply to: #222004

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Elite
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Bay Area, CA
Subject: RE: Off season training?? - I need certainly need it

SNOWBOARDING!!!!

And, I'd LOVE to try cyclocross - my mtn bike died an honorable death - so I need a new bike, I was thinking I could get a bike that would work for both.

I'd really like to start getting yoga and/or pilates or something into my schedule on a regular basis.  I think off-season would be great for that.

Just doing fun stuff for a month or two - staying active, but leaving the HR monitor at home.

For justalittletri - yeah, you should take off a month or two in the off-season (not from activity, but from serious tri-training) maybe time to work on the weights etc.



2005-08-10 5:43 PM
in reply to: #222004

Master
1728
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portland, or
Subject: RE: Off season training?? - I need certainly need it
I'm still in last year's off season.

Came out of (actually went into) IM Canada with a back injury, and after a year of every conservative treatment I could try I'm scheduled for back surgery on the 22nd.

So this year's goal, like last year, is to get healed. I should be back in the pool (I've swam 5-6x/week for the past year) by October and hopefully be able to start riding and water running soon after. If all goes well I'll be running in the spring.

scott
2005-08-10 7:33 PM
in reply to: #222004

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Champion
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MA
Subject: RE: Off season training?? - I need certainly need it

I have been dreading the off season since early July when I rec'd my 4 week plan. Just two more Tri's left...the season seems way to short. Just found out about a new Du series Do the Du put on the same people as Try the Tri...disorganized bunch, but I couldn't do a Du this spring because of training for my 1/4 Iron in early June.

I hope to do some running races over the late Fall and Winter which I have never done...and to work on getting faster on running. I know I'll start doing weights that should strengthen my legs to help me get faster on my bike. I will swim and work on breathing on my left side and working on endurance and speed. I am looking forward to building a better base so that I can come into next season stronger and better able to do Oly distances and maybe try for a 1/2 Iron in September. I will continue to work with my swim coach (TI coach) and my Tri coach to help me..I do what they plan for me...but like everyone else I hope to get faster at everything Tri related this winter. Plus I want to be consistent in my off season training and to enjoy it!

2005-08-10 7:49 PM
in reply to: #222151

Expert
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NC Illinois
Subject: RE: Off season training?? - I need certainly need it
TripleThreat, that's a pretty daunting task! Gaining 20 pounds (lean muscle, or not) and improving your bike and especially your run times by those amounts may indeed be impossible.

Perhaps. I'd like to be 205-215, so it may just be gaining ~10 pounds (~205). I know 10 pounds of lean muscle is quite a bit for a drug-free average joe.

If it turns out to be "too much" (impossible), I have no problem with re-evaluating my goals ... but, initially, I like to shoot for the moon. I'd rather over-shoot and back-track a bit, then undershoot. It's been my experience that people almost always come in a little under their goals ... so if I want to be excellent, I need to strive for being perfect. I'd much rather do that than strive for "pretty good" and hit "average". Make sense?

If your goal is to increase speed, I would make that the focus and let your weight take care of itself.

That's what will most likely happen. As long as I don't try to gain the weight too quickly, I should be okay (IMO). When gaining muscle, I eat the same as do regularly, only I add increased quantities of milk (depending on how the bodyweight is going).

If pressed to an either-or question: Would you rather be faster or more muscular? ... at this point I'd choose faster.

I do appreciate your comments and link. Actually, I am waiting to see my actual times in the 1/2IM, and how I feel during and after the race, before I really start trying to focus on what I think I can realistically (plus a little) accomplish.
2005-08-10 11:41 PM
in reply to: #222004

Extreme Veteran
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San Clemente, California
Subject: RE: Off season training?? - I need certainly need it
Here in SoCal, the season really never ends. There are tris pretty much every month of the year. For me, I think I will do the Big Rock Tri in early November, and then hang it up for about 4-6 weeks with greatly-reduced training efforts until Christmas, and then my first race of '06 is the Ford 1/2 IM in mid-March, so I'll start ramping up the training again in January for that.
2005-08-10 11:50 PM
in reply to: #222004

Champion
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Subject: RE: Off season training?? - I need certainly need it
For me, it's going to be more intensive weight training, especially involving upper body and core exercises. And a lot more regular running. I'd like to be able to hit the Spring with the ability to go out and knock of 15-18 mile runs with ease, the way I can do a 6 miler now. And my bike trainer workouts are going to center around more wattage monitoring on the Computrainer.



2005-08-11 9:14 AM
in reply to: #222158

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Subject: RE: Off season training?? - I need certainly need it
yaqui - 2005-08-10 11:43 PMI'm still in last year's off season.
Me too

Base building, base building and base building

yoga

strength training

join masters class

i need some plan to stick to it, otherwise...

2005-08-11 9:16 AM
in reply to: #222029

Master
1315
1000100100100
Shreveport, LA
Subject: RE: Off season training?? - I need certainly need it
the bear - 2005-08-10 3:47 PM

Ride Lots!

I say that every winter but I never do.



Winter?

What winter?

There is no winter in South Louisiana.
2005-08-11 9:18 AM
in reply to: #222557

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Resident Curmudgeon
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Subject: RE: Off season training?? - I need certainly need it
mnewton - 2005-08-11 8:16 AM
the bear - 2005-08-10 3:47 PM

Ride Lots!

I say that every winter but I never do.

Winter? What winter? There is no winter in South Louisiana.

Winter=absence of rideable daylight.

Also I'm the world's biggest weather weinie, I hate getting on the bike if the temps are below 50.

2005-08-11 9:18 AM
in reply to: #222004

Master
1315
1000100100100
Shreveport, LA
Subject: RE: Off season training?? - I need certainly need it
Base training.

Lots of core work and some weight lifting.

1/2 Marathon in November

Learn the TI method of swimming.

I plan to sit down this weekend with the Triathlete Training Bible and put together some kind of plan.
2005-08-11 9:30 AM
in reply to: #222004

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Extreme Veteran
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Montreal
Subject: RE: Off season training?? - I need certainly need it
I guess I should start doing this Core training thing?

So, starting in October:
Core 2X per week
Bike 1X per week
Swim 1X per week
Run 2X per week.

But then again, we're expecting our second daughter end of October, I'm sure that the sleepless nights and everything else is gonna put a dent in the program for the first few months.

Anybody wants to take care of my new one for the first 6 months?


2005-08-11 9:37 AM
in reply to: #222004

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Expert
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Jackson, Mississippi
Subject: RE: Off season training?? - I need certainly need it
My season ends sept 11th..
then next day i'm planning on starting Hal Higdon's 12 week 1/2 mary plan that will lead me right into a race on Dec 10th.

The plan currently looks like this...
Mon: pilates (stretch/strength)
Tue: morning short run and afternoon swim
Wed: tempo or speed work
Thu: Ride some/Ride Lots
Fri: Rest
Sat: Med Run
Sun: Long Run

Thats the current plan.. I might try and put some weight training in there somewhere but we'll have to see. I also might try and get another bike day in.. Not sure yet..

any input is invited and welcome

ws
2005-08-11 9:40 AM
in reply to: #222004

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Subject: RE: Off season training?? - I need certainly need it
I am going to keep training as if it is not the off season. I have been at this for about 10 weeks and I am afraid to change my routine for fear that I will have a hard time getting back to it. We usually have mild winters here in Dallas. So I will take advantage of that. I am doing my first tri in Oct and next season I want to participate in the Xterra series and try to qualify for the US championship next Oct.
2005-08-11 9:41 AM
in reply to: #222596

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Subject: RE: Off season training?? - I need certainly need it

waskelton - 2005-08-11 8:37 AM My season ends sept 11th.. then next day i'm planning on starting Hal Higdon's 12 week 1/2 mary plan that will lead me right into a race on Dec 10th. The plan currently looks like this... Mon: pilates (stretch/strength) Tue: morning short run and afternoon swim Wed: tempo or speed work Thu: Ride some/Ride Lots Fri: Rest Sat: Med Run Sun: Long Run Thats the current plan.. I might try and put some weight training in there somewhere but we'll have to see. I also might try and get another bike day in.. Not sure yet.. any input is invited and welcome ws

One bike per week? tsk, tsk, tsk.

2005-08-11 9:44 AM
in reply to: #222604

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Expert
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Jackson, Mississippi
Subject: RE: Off season training?? - I need certainly need it
the bear - 2005-08-11 9:41 AM
One bike per week? tsk, tsk, tsk.


DID you SEE me "run" last weekend???

Of course.. a stronger bike would probably help too..

or maybe just some better decision making..

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