General Discussion Triathlon Talk » Off season Training Rss Feed  
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2013-09-10 12:42 PM

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Subject: Off season Training
My last race of the season was on Saturday, so now I'm thinking about what I should do in the off season. Here are my goals and plans. Let me know what you think and what has been successful for you.

Goals:
  • Learn flip turns

  • Get better at bi-lateral breathing (for the purpose of evening out strokes to swim in straight lines)

  • Increase ability to transition from A race in May to my other A Race in August. Lost alot of fitness between the two this year

  • Run faster


Offseason Plans:
  • Spend time in pool learning flip turns

  • Swim 2-3 times a week, and include minimum of 15 minutes twice a week swimming bi-laterally

  • Increase strength doing Crossfit twice a week (half of the reason I'm doing this is it sounds fun, but hoping additional strength helps in keeping fitness from May to August)

  • Alternate between slow long and interval workouts. Week 1: 2 slow, 1 interval, Week 2: 1 slow, 1 interval, repeat

  • Slow long runs on trails whenever possible


2013-09-10 1:20 PM
in reply to: jmcconne

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Central Coast, CA
Subject: RE: Off season Training

Bi-lateral breathing: I did that at the start of this season.  Helped straighten out my line and eliminated soreness in my left shoulder from an unbalanced stroke.

Flip turns: Same here, although I'll "miss" that extra breath or two on the open turns.

Trail running: Definitely!  There are lots of great trails in my area that I want to run without feeling like I'm not following my HM training plan.

Fitness: I'm going to add some core work, something that is a big weakness of mine.

2013-09-10 1:50 PM
in reply to: jmcconne

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Subject: RE: Off season Training
What's this "off season" of which you speak?
2013-09-10 1:54 PM
in reply to: Sous

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Subject: RE: Off season Training
Originally posted by Sous

What's this "off season" of which you speak?


It starts in September which coincides with the time I get to dedicate each Saturday morning to coaching soccer and every Sunday afternoon to Cub Scouts and runs through the time at which it is too cold that most people want to swim outdoors.
2013-09-10 2:30 PM
in reply to: jmcconne

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Subject: RE: Off season Training

Spend a ridiculous amount of time on the trainer with Sufferfest videos or Jorge's winter cycling plan.

For me, off season is going to start around mid-October with "allow nagging injuries to finally heal".  :-)

2013-09-11 8:42 AM
in reply to: jmhpsu93

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Subject: RE: Off season Training
Originally posted by jmhpsu93

Spend a ridiculous amount of time on the trainer with Sufferfest videos or Jorge's winter cycling plan.

For me, off season is going to start around mid-October with "allow nagging injuries to finally heal".  :-)




I think I will try Sufferfest in a couple of months. I did Jorge's plan last year and it worked OK, but I think I just need something different to get out of my current plateau.



2013-09-11 9:01 AM
in reply to: jmcconne

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Subject: RE: Off season Training
Offseason is a serious consdieration here in Ontario. I am not sure I will get any cycle trinaing done between Dec and April unless I can get an indoor traininer setup.

Winter running is fine and I may even target a winter event to make sure my milage does not dip too sharply:

http://niagararunningseries.com/races/grimsby/

With swimming I need to hit:

Volume - tons more long slow swims to build some endurance for moving from sprint to Oly distance.
Drills - tons more drills to improve form and short term power

I have a chance of a short vacation to Bracebridge in October so I might scout the Triathlon route there and will have some fun on the hills.

2013-09-11 11:40 AM
in reply to: jmcconne

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Subject: RE: Off season Training
Lots of indoor cycling on the trainer, swimming and yoga. I have asthma while won't allow me to run in cold weather, which totally blows cause running is my weakness. Damn you, Canada!!!
2013-09-18 10:20 AM
in reply to: Shazzy

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Subject: RE: Off season Training
Your goals are almost the same as mine!

1. FLIP TURNS. I say this every year but mean it this time I got a friend to help me out already and I am just awful at them! I finally am able to do the flip and get my feet to touch the wall but still need to master the whole timing/distance/push off thing. Right now its just a weird looking semi-flip with my legs all over the place and a lot of water up my nose

2. CrossFit. Started this week! There is a prep course offered which is Mon-Thurs for 1 week to get you ready to start for real. I am on day 3 and I think I'm more sore than after I finished my Ironman. Excited to focus on strength training though which always seems to fall by the wayside during tri season.

3. Trail running. I did my 1 and only trail race back in 2011 and it kicked my butt so I'm ready to try again!
2013-09-18 10:26 AM
in reply to: jmcconne

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Subject: RE: Off season Training
Become a better swimmer.
I recently joined a masters group that practices 3x a week at a pool I can practically see from the roof of my house.

Yoga
improve flexibility and strength

Running
It appears my sfx has healed, so slowly ramp back up to a schedule of consistent miles through the winter.
2013-09-18 10:40 AM
in reply to: sbux87

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Subject: RE: Off season Training
Originally posted by sbux87

2. CrossFit. Started this week! There is a prep course offered which is Mon-Thurs for 1 week to get you ready to start for real. I am on day 3 and I think I'm more sore than after I finished my Ironman. Excited to focus on strength training though which always seems to fall by the wayside during tri season.



I did the fast track sessions on Sunday and had my first workout with them this morning. I didn't push it hard on the strength portion of the hour, but thought I was putting everything into it in the workout for time. Not sure what I did wrong, but not really sore or tired from it.


2013-09-18 11:01 AM
in reply to: jmcconne

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Subject: RE: Off season Training

My triathlon "off season" goes from late October until the middle of May. 

For the last few years I've primarily worked on my running (my weakest event) by following a HM training plan culminating in running a HM in February or March.

I still ride and swim, but it's mostly longer lower-intensity aerobic workouts. 

I go to the gym more in the off-season, maybe twice a week on average.

I also tend to work on weight-loss more during the winter.  During the tri season I tend to eat more to fuel my workouts and usually maintain, rather than lose weight.

It definitely is an advantage living here in Florida where I can train outside year 'round.  In fact, this time of year (the summer/fall rainy season) is probably the worst as far as disrupting my workout schedule.

Mark

 

2013-09-18 11:59 AM
in reply to: RedCorvette

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Subject: RE: Off season Training
I signed up for a marathon in April, which will force me to keep my running up over the winter. Just checked out the Sufferfest videos and they look pretty interesting. My goals are to focus on running and keep up the workout for the bike and swim.
2013-09-18 1:05 PM
in reply to: deboerkj

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Subject: RE: Off season Training
Concentrating on swimming in the offseason, but keeping focused on the bike trainer as well. I really let down this season after coming off injury layoff for 5 months last year. I really took it easy all season and looking back, I am really frustrated by it. I'm ready to turn it back up.

Help me understand......what's the drive to learn flip turns? I dont use them in open water and am loathe to use my important training time learning something that's not useful. Hope that doesnt open a can of worms, but if it does, pretend I didnt ask the question!

2013-09-18 1:41 PM
in reply to: hessma

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Subject: RE: Off season Training
Goals- Bilateral breathing for sure
Bike trainer + Trainer road
Half marathon in early april so concentrate on run training
Get my swim time down
2013-09-19 7:38 AM
in reply to: jmcconne


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Subject: RE: Off season Training
My off season will officially start after volunteering at the Presidents Cup the first week of October. I'm running the Air Force Half Marathon Saturday and then taking a full 2 week break from any training. I have a number off goals for the off season since I want to move up to Oly's next season. Swimming is the biggest area I want to improve all the way around by getting in the pool 3-4 days per week and following well rounded swim workouts. I'm gonna need to learn to love my bike trainer once the weather gets too cold for outdoor riding. I also want to add in some strength training 2 days a week with a focus on core work. Right now running is my biggest strength with all the training I've done for the Half marathon.


2013-09-20 11:08 AM
in reply to: hessma

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Subject: RE: Off season Training
Originally posted by hessma

Help me understand......what's the drive to learn flip turns? I dont use them in open water and am loathe to use my important training time learning something that's not useful. Hope that doesnt open a can of worms, but if it does, pretend I didnt ask the question!



There are several pro's such as getting used to not having the extra long breath, swimming can be smoother without the interruption, etc. The only downside for me is that when I'm working on it I do a few hundred less yards that work out.
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