General Discussion Triathlon Talk » Off Season Rss Feed  
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2010-11-11 8:37 PM

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Subject: Off Season
Ok so I have finished my first IM (FL) and am now headed into off season.  I am currently taking 2 weeks off and then plan to start my off season training but am having a hard time coming up with a schedule.  What are some of the off season rules you guys follow.  Any free programs out there that you guys have had success with?  Any advice would be appreciated


2010-11-12 7:49 AM
in reply to: #3207469

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Elite
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Subject: RE: Off Season
krashockey - 2010-11-11 8:37 PM Ok so I have finished my first IM (FL) and am now headed into off season.  I am currently taking 2 weeks off and then plan to start my off season training but am having a hard time coming up with a schedule.  What are some of the off season rules you guys follow.  Any free programs out there that you guys have had success with?  Any advice would be appreciated


My advice is to first take it easy until you're really ready to get back into training.  It's okay to take a break after your first IM!

After you're mentally rested, I would:

a.  Do Jorge's winter cycling plan
b.  Run 4-5 times per week (or more if possible)
c.  Swim when you can to maintain as much of that IM swim fitness as possible
d.  Focus on your core/stabilizing muscles for overall fitness.  Sometimes this gets ignored during the season. 
2010-11-12 9:38 AM
in reply to: #3207469

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Elite
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Subject: RE: Off Season
my 70.3 was oct 31  my last race oly is nov 14th....

after that

1)  some core
2)  lots of cycling
3) lots of running
4) limit swim to 1 time per week

those are my goals.
2010-11-12 12:48 PM
in reply to: #3207972

Iron Donkey
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Subject: RE: Off Season
trix - 2010-11-12 9:38 AM ...
4) limit swim to 1 time per week

...


Why only 1?
2010-11-12 5:37 PM
in reply to: #3207469

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Subject: RE: Off Season
Not to hijack your thread, but I just did IMFL also.
My plans are as follows:  Recovery for next two weeks.  Easy bikes, easy to no runs, and lots of swims (low impact)
I currently have some foot pain on top of foot and would like to let that heal.  I've had it before and was due to overly tight shoelaces.  But I ran this morning and it made it hurt more so am not going to keep hurting it.

But, I've got a marathon on 12/11'ish that am hoping to break 4 hours on.
Then, I've scheduled a 50k trail run Jan 22nd. 
I'm considering another 50k trail run on Dec 31.

As far as training goes:
But, my thought was to use the off-season run plan until end of december.
Take a week off and then start the off-season cycling plan till end of February.

Then start the advanced ironman plan that will take me 17 weeks to IMCDA.

Pretty aggressive, but I like challenging myself.  And I like trail running in the winter.
2010-11-13 9:43 AM
in reply to: #3208966

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Subject: RE: Off Season
I guess what I really need to find is a actual program.  It seems to keep me motivated if I have a particular workout planned for that day and once I do it I can mark it off my checklist.  But the only ones I can find cost money (and all over $100 at that).  Anybody know of any free ones?


2010-11-14 1:40 PM
in reply to: #3207469

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Payson, AZ
Subject: RE: Off Season
There are some winter maintenance plans here on BT that are pretty solid for off season work.  I think you need the silver package but that's pretty cheap
2010-11-15 11:41 AM
in reply to: #3207469

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Subject: RE: Off Season
What are your thoughts on strength training in prep for a fall IM?  I'm thinking incorporating some into my training, but wasn't sure how to fit it in i.e. on a separate day, the evening after a morning swim, etc.
2010-11-15 12:12 PM
in reply to: #3211465

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Subject: RE: Off Season
coolhand - 2010-11-15 11:41 AM What are your thoughts on strength training in prep for a fall IM?  I'm thinking incorporating some into my training, but wasn't sure how to fit it in i.e. on a separate day, the evening after a morning swim, etc.


What do you consider "strength training"?  Do a search for strength training and you'll get thousands of different posts on the topic.  At the end of the day, it won't make you faster, but will probably help your overall fitness.  Fit it in if you enjoy it and have time for it. 
2010-11-15 1:25 PM
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Subject: RE: Off Season
coolhand - 2010-11-15 11:41 AM

What are your thoughts on strength training in prep for a fall IM?  I'm thinking incorporating some into my training, but wasn't sure how to fit it in i.e. on a separate day, the evening after a morning swim, etc.


It is already so hard to schedule in all the volume for three disciplines so I've never bothered with strength training. I've always figured if I have time to strength train I'll use that time running or swimming.
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