4 Ways Triathletes Should Train in the Off-Season

by The Coaches on November 5, 2019


Use the off-season as an opportunity to address aspects of training that are often ignored, such as overall strength, resiliency, and limiters.

As the racing season wraps up for most triathletes in the northern hemisphere, many are wondering what to do with themselves over the next few months. With no races on the immediate calendar, it’s common for athletes to grow complacent, and certainly, it’s important to incorporate a bit of rest and relaxation after a hard racing season to allow the body and mind to heal and recharge.

Depending on an athlete’s level of physical fatigue or mental burnout, coaches should deliberately build in a transition period of two to four weeks where athletes can guiltlessly replace swimming, biking, and running with relaxing, watching Netflix, and eating ice cream (not that these activities aren’t acceptable year round, in moderation). However, when these end-of-season pleasures extend for multiple months to the detriment of training, athletes end up missing out on one of the best opportunities to improve their fitness.

The off-season (which really should be called something else since “off” implies doing no work) is the time of year for athletes to strategically hone their fitness and equip their bodies with the strength and durability that will allow them to reach new levels of success when targeted race-specific preparations commence.

The following are four focus areas for athletes who truly want to make the most of their off-season.

Focus on strength and technique
The off-season is a great opportunity to focus on building strength and resiliency. During the racing season, it’s common for athletes to neglect strength training. With an oversized emphasis on pure endurance training throughout a training cycle, many athletes finish their last race of the season weaker and less durable than when they started.

To equip the body to meet the demands of next season, it’s smart for athletes to allocate slightly more load to strength training in the off-season than they would during the specific preparation phase of their macrocycle. By prioritizing full-body strength and executing a balanced plan, athletes will experience a myriad of benefits, including improved body composition, muscle fiber recruitment, and the ability to apply power in a more coordinated manner. By boosting strength and addressing specific muscle weaknesses and imbalances, athletes can improve exercise economy and build tendon, ligament, and bone durability, which will ward off injury and improve performance when the traditional training mix picks up later on.

Along with building strength, athletes should use the off-season as a time to improve technique. With less of a pressing need to be race ready, it’s a great time for athletes to focus intently on improving swim and run form and efficiency. Working with a coach who can identify issues and offer solutions in the form of drills and cues can be valuable for athletes. Focusing on strength and technique simultaneously has synergistic effects and will help athletes to become more economical, graceful, resilient, and successful once the traditional training mix load increases.

Attack limiters with a discipline-focused block
Very few triathletes are completely balanced across the three disciplines. For athletes with a clear limiter, it makes sense to attack the weakness with particular ferocity in the off-season. By increasing load within one of the disciplines in a block, athletes can achieve gains that linger once training becomes more balanced again.

Depending on the potential for improvement, a good approach could be increasing frequency and load of the weak discipline, and striving for basic fitness maintenance within strong disciplines. For example, athletes who are poor swimmers could increase the frequency of swimming from two sessions to five, and scale back their cycling load to two or three high-quality sessions per week. Instead of viewing the swim through a triathlete’s eyes, they can view it through a swimmer’s goggles.

By becoming a student of their weak discipline for eight to twelve weeks, athletes can achieve fitness and technique gains that can transform their perspective and abilities long-term.

Consider non-triathlon races
Although the opportunities to complete triathlons are few and far between in the late-fall and winter months, it’s not difficult to find local running and swimming races. In a similar vein to executing a block focused on a single discipline, athletes can use the off-season to target discipline-specific races.

Having a carrot in front of them in the form of a race can give a purpose to training, which can be especially motivating during the short, cold, and dark days. Planning a race or two within an athlete’s weak discipline can be particularly effective at inspiring him/her to work harder on limiters and turn weaknesses into strengths.

Joining a masters swim group and participating in a few swim meets can be an effective and fun way to improve swim fitness, as can joining a running group and targeting a late-winter or early-spring running race.

Mix up training
Apart from targeting non-triathlon races in the off-season, certain athletes can benefit from non-triathlon training for an extended period. To regain a passion for triathlon, sometimes athletes need to step away from rigorous training for more than a month. To maintain or complement fitness, athletes can focus on other forms of activity, such as mountain biking, rowing, cross-country skiing, obstacle course training/racing, and more.

This approach is particularly useful for athletes who are burnt out and need a bit longer of a break after the season wraps up in order to renew their excitement for triathlon. By staying engaged in something, these athletes can maintain cardiorespiratory fitness and build strength in new ways, which will make the eventual transition back to pure triathlon training easier.

Don’t view the off-season as an opportunity to slack for multiple months. Instead, use it as an opportunity to address aspects of training that are often ignored, such as overall strength, resiliency, and limiters. By approaching the off-season deliberately, it’s possible to bolster fitness, hone technique, and build a healthy perspective and renewed passion for the sport conducive to long-term success.

Don’t forget this little secret: the best athletes are built in the off-season.

Conrad Goeringer
Conrad Goeringer is an IRONMAN Certified Coach based out of Nashville, TN. He is the founder of Working Triathlete and author of the book The Working Triathlete. His passion is helping athletes of all levels and with all schedules achieve their endurance goals.


At the races in August…

by The Coaches on August 8, 2019

Well, the dog days of August are upon us:) We have been blessed with some very warm weather as of late here in the mid-atlantic!!!

The beginning of August saw Hillary Hertler crush her old PR at the Lake Logan Aquavelo and land on the podium! Start-tri alum Patty MacNaught and Jen Palombo crushed the Jersey Girl Tri.

This weekend will see Morgan Miller, Leon Herszon and Mickey Cassu descend upon Atlantic City to race the AC triathlon and Aquavelo. Also on tap for the weekend we will see Mike Tropea and Ted Dew take on the Steelman Tri and Aquavelo. Traveling out to USAT Nationals in Cleveland, we will see Hillary Hertler and Tri couple Craig and Kate Annis race in the national championship.

Continuing in August we will see Pete Kavalus and Wayne Levitt travel north to Canada for the Ironman @ Mt. Tremblant. Dave Connolly will stay local to race the Tobay Tri and Dave Swezey will visit the land of lobsters for the Maine 1/2 Ironman.

Good luck to all racers!!! May the wind be at your back…


Training in the heat…

by The Coaches on July 21, 2019

It’s uncomfortable, but science says training in the heat is worth the trouble: Hot-weather workouts teach your body to sweat more (which keeps you cool), increase your blood-plasma volume (which benefits cardiovascular fitness), and lower your core body temp—all adaptations that help you perform better in any weather. But how hot is too hot? “I tell people to use caution when it’s more than 80 degrees out, or 90 degrees if you’re heat-acclimatized, and if the humidity is high, you need to make even more adjustments,” says Douglas Casa, Ph.D., head of the University of Connecticut’s Korey Stringer Institute, which studies enhancing performance in the heat. Follow these specific tweaks depending on what you’re training for.

If you’ve penciled in a long run and starting at 4 or 5 a.m. isn’t an option, make sure you’ve had a solid night’s rest, which enhances heat tolerance, says Casa. Avoid out-and-back routes (which don’t give you the option to bail), and tweak your expectations: “Many of us are around 10 percent slower in the heat,” says Casa. Try running for time instead of distance on super-hot days: If an 18-miler normally takes you three hours (10:00 pace), run for three hours at the same effort level.
Prep for postwork races by packing hydrating fruit and veggie snacks (like carrots, cucumbers, strawberries, and cantaloupe) to nosh on throughout the day. And chill a bandanna to wrap around your neck during the run: A recent study found that such cooling tactics during a race are more effective than precooling strategies when it comes to boosting performance in the heat. You’ll also want to halve your standard warmup to avoid overheating, says Ben Rosario, head coach of Hoka One One Northern Arizona Elite. So if you typically jog for 10 minutes and do dynamic stretches for 10 minutes prerace, do each for five instead—your muscles warm up more quickly in hot conditions. Set goals depending on how the elements look that day. One idea is to focus on place instead of time: If you know you’re among the top 50 in a given race on a cooler day, shoot for the same approximate place when it’s hot.
Stay flexible as you cross off your two or three swimming, biking, and running workouts per week: “We ensure we’re swimming in the heat of the day and running and biking when it’s cooler, and we’ll pick bike routes that pass gas stations for ice to put in jerseys and sports bras,” says Jeff Bowman, owner and coach at Rev Tri Coaching in Tallahassee, Florida. During warm workouts, experiment with hydration to find the right balance of fluids and electrolytes for your needs, and practice drinking on the bike and on the run. When there’s a heat advisory, Bowman’s athletes move running and biking workouts indoors, where they can put in an intense effort with workouts such as the compound brick: “It’s pretty common for us to have to train inside—we’ll do run/bike/run/bike/run/bike (or vice versa) and increase the intensity each subsequent run/bike block,” he says. “But we make sure there’s air conditioning, fans directed at your face and body, and cool fluids.”

If the weather’s taking the life out of your workout, change plans: Join a spin class, pop in a workout DVD, or go for an aqua-jog. As long as you’re clocking at least three moderate to tough runs weekly (inside or outside), for at least half of your usual weekly volume, you’ll maintain base fitness and be able to ease back into your normal schedule as the days become more tolerable. When you’re enduring hot temps, trade heat-radiating roads and sidewalks for dirt or grass; run shaded loops where you can re-up on water and ice; and go by feel instead of pace.


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