Selecting the appropriate off-season triathlon plan
As the off season arrives, one question triathletes have is, 'What next?" Taking some downtime, especially after a hard season will be more beneficial than not. 'Downtime' would be referred to as informal workouts, at a much lower volume than in-season, and less frequent such as two swim, two bikes and two runs per week. This is referred to as maintenance volume. The body needs to recover even if you may feel fine, there may be a building injury right around the corner from a long season.
So where should you start? The first thing to assess is how long you’ve been doing multisport training. For 1-3 years, I would recommend using an off-season program that allows you to build endurance. If you have only been in multisport for 1-3 years, but have been doing another form of endurance training for more than 3 years, then I would look at the next option.
Sport Rotation
What are your weaknesses and strengths? If you have a weakness in triathlon that is significantly weaker than the other two sports, then you need to address it. I’ve created a system called “Sport Rotation” the basics are that you take your weakest sport and focus on it for 8 weeks where you usually see 5 workouts per week in that sport. For the other two sports you drop down into maintenance mode and maybe execute 2-3 workouts per week in those sports. Once you finish 8 weeks with your weakest sport, you can rotate to the next weakest sport for another 8 weeks. On the third cycle, you can move to the third sport, or, as I have done many times with my athletes, is have them repeat the first sport again. Yes, again. You want to improve, right? Then prove it.
If you use two months to focus on one sport, then a complete rotation would take six months. After six months you can return to a more balanced approach. If you let the season’s dictate your schedule it would go something like this: Starting around November 1st you start your run focus. By early January you would start your swim focus and by early March you would be starting your bike focus. You don’t have to make it that rigid as we usually have off weeks, colds in the winter, and life that gets in the way of training. It happens.
So, we have the two biggest questions answered, what does that leave us with? If you have plenty of endurance, and don’t have any one sport that stands out as a weakness, then you could do a short 4-6 week base period to get rolling again, and then add in a high intensity plan like a “No Fluff Plan”. Be careful, as this is high intensity and if you don’t meet the criteria, you will potentially end up injured.
To put this in an easier format for everyone, you can see below the way to move through the plans:
At the silver level, there are 6 plans to choose from, from low-level maintenance work, to 'focused' plans that will train your weak sport 5 times per week over an 8 week period.
1-3 years in triathlon:
Use the below two plans for an even balance of work spread throughout the 3 sports - including strength training.
This program should be used for an athlete who is coming off a season where they have already raced a Sprint Distance triathlon or they are looking at a very basic start up program.
This program should be used for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they are looking to maintain fitness during the off season. HR monitor based program.
After one 12 week block, an athlete can move into one of these plans:
Winter Maintenance to Sprint Race plan Winter Maintenance to Olympic Race Plan Winter Maintenance to Half Iron Distance Race Plan
More then 2 years in triathlon but needs help in one sport:
Sport Rotation (weakest sport), 8 weeks Sport Rotation (2nd weakest sport), 8 weeks Sport Rotation (3rd weakest sport or weakest sport again), 8 weeks
Get ready to ride lots! This plan will raise your bike LT while putting you in the saddle 4-5x per week. This plan will peak at 9 hours of riding and 14-16 hours overall per week. Since this is a bike focus program, your run and swim will be maintenance only (2-3x per week). This program is appropriate for a second year or greater Sprint, Olympic or 1/2 IM athlete who is looking to improve their bike performance.
Get ready to run lots! This plan will improve your run durability getting you out on the roads 4-6 times per week. The program starts out with around 3:30 of running in the first week and progresses to around 5.5 hours per week. Since this is a run focus program, your bike and swim will be maintenance only (2-3x per week). This program is appropriate for a second year or greater Sprint, Olympic or 1/2 IM athlete who is looking to improve their running performance.
Get ready to get wet often! This plan will expose your swim weakness but allow you to progress over the 8 weeks and see a good improvement. The athlete must be able to swim at least 2,500 yds. in one session, and should be able to do so at a pace of better than 2:15 per 100. Since this is a swim focus program, your run and bike will be maintenance only (2-3x per week). This program is appropriate for a second year or greater Sprint, Olympic or 1/2 IM athlete who is looking to improve their swim.
After one 12 week block of the above 3 plans, an athlete can move into:
Winter Maintenance plan then onto a Sprint Race plan Winter Maintenance plan then onto a Olympic Race Plan Winter Maintenance plan then onto a Half Iron Distance Race Plan
*Note, you do not have to put all 3 plans together. If you only have time for one or two, that is fine.
More than 3 years experience, and no real weakness:
The basic premise of this program is to help you improve your VO2 max and threshold. If you are using this plan during the winter, you can start your specific training in the spring with a nice improvement in your speed.
This option will give you the ability to put the workouts on the day that you can do them - avoiding having to edit a stock plan. These don't include strength training though.
How to setup an off season custom plan
Pick the 'race distance' that you have just completed
Choose the 'Winter Maintenance' option - this will put you at a lower volume than a pure race plan
Select your # of weeks per the discussion above. For example, if you are creating a swim-focus 8 week plan, select 8 weeks.
Choose your Plan Difficulty:
If you want a 'Focus' block, select the 'Limiter/Focus' plans
2x Swim Limiter will give you 5 swims and 2 bike and runs 2x Bike Limiter will give you 5 bikes and 2 run and swims 2x Run Limiter will give you 5 runs and 2 swim and bikes
If you are going for a pure 'maintenance' plan, select any of the 'Maintain' or 'Improve' plans
login
View profile
Add to friends
Go to training log
Go to race log
Send a message
View album
CONNECT WITH FACEBOOK
Off Season Triathlon Plans
Selecting the appropriate off-season triathlon plan
As the off season arrives, one question triathletes have is, 'What next?" Taking some downtime, especially after a hard season will be more beneficial than not. 'Downtime' would be referred to as informal workouts, at a much lower volume than in-season, and less frequent such as two swim, two bikes and two runs per week. This is referred to as maintenance volume. The body needs to recover even if you may feel fine, there may be a building injury right around the corner from a long season.
So where should you start? The first thing to assess is how long you’ve been doing multisport training. For 1-3 years, I would recommend using an off-season program that allows you to build endurance. If you have only been in multisport for 1-3 years, but have been doing another form of endurance training for more than 3 years, then I would look at the next option.
Sport Rotation
What are your weaknesses and strengths? If you have a weakness in triathlon that is significantly weaker than the other two sports, then you need to address it. I’ve created a system called “Sport Rotation” the basics are that you take your weakest sport and focus on it for 8 weeks where you usually see 5 workouts per week in that sport. For the other two sports you drop down into maintenance mode and maybe execute 2-3 workouts per week in those sports. Once you finish 8 weeks with your weakest sport, you can rotate to the next weakest sport for another 8 weeks. On the third cycle, you can move to the third sport, or, as I have done many times with my athletes, is have them repeat the first sport again. Yes, again. You want to improve, right? Then prove it.
If you use two months to focus on one sport, then a complete rotation would take six months. After six months you can return to a more balanced approach. If you let the season’s dictate your schedule it would go something like this: Starting around November 1st you start your run focus. By early January you would start your swim focus and by early March you would be starting your bike focus. You don’t have to make it that rigid as we usually have off weeks, colds in the winter, and life that gets in the way of training. It happens.
So, we have the two biggest questions answered, what does that leave us with? If you have plenty of endurance, and don’t have any one sport that stands out as a weakness, then you could do a short 4-6 week base period to get rolling again, and then add in a high intensity plan like a “No Fluff Plan”. Be careful, as this is high intensity and if you don’t meet the criteria, you will potentially end up injured.
To put this in an easier format for everyone, you can see below the way to move through the plans:
At the silver level, there are 6 plans to choose from, from low-level maintenance work, to 'focused' plans that will train your weak sport 5 times per week over an 8 week period.
1-3 years in triathlon:
Use the below two plans for an even balance of work spread throughout the 3 sports - including strength training.
This program should be used for an athlete who is coming off a season where they have already raced a Sprint Distance triathlon or they are looking at a very basic start up program.
Winter Maint/Prep - 7 to 10 Hours - 20 Week
This program should be used for an athlete who is coming off a season where they have already raced an Olympic Distance triathlon and they are looking to maintain fitness during the off season. HR monitor based program.
After one 12 week block, an athlete can move into one of these plans:
Winter Maintenance to Sprint Race plan
Winter Maintenance to Olympic Race Plan
Winter Maintenance to Half Iron Distance Race Plan
More then 2 years in triathlon but needs help in one sport:
Sport Rotation (weakest sport), 8 weeks
Sport Rotation (2nd weakest sport), 8 weeks
Sport Rotation (3rd weakest sport or weakest sport again), 8 weeks
Winter Maintenance - 8 Weeks BIKE FOCUS
Get ready to ride lots! This plan will raise your bike LT while putting you in the saddle 4-5x per week. This plan will peak at 9 hours of riding and 14-16 hours overall per week. Since this is a bike focus program, your run and swim will be maintenance only (2-3x per week). This program is appropriate for a second year or greater Sprint, Olympic or 1/2 IM athlete who is looking to improve their bike performance.
Winter Maintenance - 8 Weeks RUN FOCUS
Get ready to run lots! This plan will improve your run durability getting you out on the roads 4-6 times per week. The program starts out with around 3:30 of running in the first week and progresses to around 5.5 hours per week. Since this is a run focus program, your bike and swim will be maintenance only (2-3x per week). This program is appropriate for a second year or greater Sprint, Olympic or 1/2 IM athlete who is looking to improve their running performance.
Winter Maintenance - 8 Weeks SWIM FOCUS
Get ready to get wet often! This plan will expose your swim weakness but allow you to progress over the 8 weeks and see a good improvement. The athlete must be able to swim at least 2,500 yds. in one session, and should be able to do so at a pace of better than 2:15 per 100. Since this is a swim focus program, your run and bike will be maintenance only (2-3x per week). This program is appropriate for a second year or greater Sprint, Olympic or 1/2 IM athlete who is looking to improve their swim.
After one 12 week block of the above 3 plans, an athlete can move into:
Winter Maintenance plan then onto a Sprint Race plan
Winter Maintenance plan then onto a Olympic Race Plan
Winter Maintenance plan then onto a Half Iron Distance Race Plan
*Note, you do not have to put all 3 plans together. If you only have time for one or two, that is fine.
More than 3 years experience, and no real weakness:
The No Fluff Plan - Intermediate - 12 Weeks
The basic premise of this program is to help you improve your VO2 max and threshold. If you are using this plan during the winter, you can start your specific training in the spring with a nice improvement in your speed.
This option will give you the ability to put the workouts on the day that you can do them - avoiding having to edit a stock plan. These don't include strength training though.
How to setup an off season custom plan
If you want a 'Focus' block, select the 'Limiter/Focus' plans
2x Swim Limiter will give you 5 swims and 2 bike and runs
2x Bike Limiter will give you 5 bikes and 2 run and swims
2x Run Limiter will give you 5 runs and 2 swim and bikes
If you are going for a pure 'maintenance' plan, select any of the 'Maintain' or 'Improve' plans
Sign up now to access these plans!
Click on star to vote