Now what?

okay, i'll throw in some thoughts.

I don't particularly enjoy swimming, so I kind of drop it off in the fall and focus more on running. Fall is a good time to train for and enter some longer running races. Perhaps 10k, half-marathon, or marathon. It really is a great time of year for a marathon because there are many and it isn't so hot.

where i am at it is hard to get out on the bike as much in the late fall and winter, so maybe do some reduced cycling volume on a trainer (indoors) and get out on the weekend if it is nice.

if you like to lift weights then go for it. i would prefer to stick with increased focus on running, reduced cycling volume and a break from swimming. and throw in some alpine skiing in the winter (or whatever you like to do).

fall is also perfect for watching football. which i seem to improve the most at.

of course, there is no right answer - all depends on your objective and what you enjoy.

If lifting is fun, go for it!   A lot of people get into tris and then abandon prior hobbies (myself included) simply from the time involved.  Will you improve at tris over the "off season"?   Not at one workout per week (and I'm afraid to say you won't maintain either), but if you're dong something that is fun, who cares.  you'll have to work a bit harder at the beginning of next season though

If you want to get back into lifting, do tri-specific muscle groups. Also, mix in at least 5 tri-specific workouts a week, i.e. run, swim, bike. Work on endurance during the winter on the treadmill and trainer or spin class.

Also, who doesn't look forward to fantasy football. Spend some time there.

Well, you should do whatever you want!  I would say that running once per week FOR ME would be a good way to get hurt.  I have found that unless I run at least 3 times per week, the runs that I do end up making me feel awful if not injured.

Very good points on the running. It is by FAR my weak spot. So I will probably focus on some added running workouts, and hit the weights like a fat kid hitting the super buffet!