Off Season Training For Triathletes


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A presentation I gave on off season training for triathletes. Missing my commentary, but can still be followed as a stand-alone document.

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Off Season Training For Triathletes

  1. 1. Chris Sweet
  2. 2. <ul><li>Your season is done, you had some good races and now it is time to put your feet up and knock back a few? Right? </li></ul><ul><li>If you had a full season it is time to take off two to three weeks completely. </li></ul><ul><li>It’s ok to indulge a bit over the holidays as well. </li></ul><ul><li>If you take too much time off though, you’ll lose much of the fitness you worked so hard to gain. </li></ul><ul><li>You can do more than just maintain! </li></ul>
  3. 3. <ul><li>Two principles for off-season training. </li></ul><ul><li>#1 Work on your weaknesses </li></ul><ul><li>#2 Improve efficiency (form work) </li></ul>
  4. 4. <ul><li>Most people tend to focus on the sport that they are good at. This does not help you in triathlon. If you have a background as a runner, that should be the discipline that you can neglect until you bring your swimming and biking up to that level. </li></ul><ul><li>Example. </li></ul>
  5. 5. <ul><li>Three Categories of limiters: </li></ul><ul><li>Efficiency? (form, technique) </li></ul><ul><li>Strength/Force? </li></ul><ul><li>Endurance? </li></ul><ul><li>How do you know which applies to you? </li></ul><ul><li>See Joe Friel’s “The Triathletes’ Training Bible” for a more in-depth discussion of limiters. </li></ul>
  6. 6. <ul><li>Train like a single sport athlete for 2-3 months. If you need to improve your swimming, swim 5 times per week and just do one run and one bike. This is the only way to make significant improvements quickly. </li></ul>
  7. 7. <ul><li>What can you do fix your limiters in each discipline? </li></ul>
  8. 8. <ul><li>A 1% improvement in form is equivalent to 50,000 yards of hard swimming </li></ul><ul><li>Drill, Drill, Drill! </li></ul><ul><li>Some of the best for efficiency: fist drill, distance per stroke. </li></ul><ul><li>For good visuals, search youtube for swim drills </li></ul><ul><li>Have a knowledgeable swimmer watch and provide feedback </li></ul>
  9. 9. <ul><li>Have someone videotape your stroke </li></ul><ul><li>Masters Swim Team at IWU </li></ul><ul><li>Go to a swim clinic. </li></ul><ul><li>Get a Total Immersion Book or Video. </li></ul><ul><li>Tri-Fuel has a great selection of articles on swimming: </li></ul>
  10. 10. <ul><li>Paddles </li></ul><ul><li>Short, hard intervals </li></ul><ul><li>Weight lifting </li></ul>
  11. 11. <ul><li>Swim lots! </li></ul><ul><li>(but do it with proper form) </li></ul><ul><li>Masters </li></ul>
  12. 12. <ul><li>Rollers!!! </li></ul><ul><li>One leg drills- eliminate the dead spot </li></ul><ul><li>High cadence work </li></ul><ul><li>Bike handling skills- cyclocross or mountain biking </li></ul><ul><li>Spin Classes? Probably not….. </li></ul>
  13. 13. <ul><li>Big Gear Work </li></ul><ul><li>Hill repeats </li></ul><ul><li>Short Intervals </li></ul><ul><li>Weight lifting- lunges, squats, hamstring curls, quad extensions </li></ul><ul><li>Spin Classes </li></ul>
  14. 14. <ul><li>Ride Lots! </li></ul><ul><li>But do most of it at a fairly comfortable pace (Mostly Heart Rate Zone 2) </li></ul>
  15. 15. <ul><li>Drills, but be careful not to make drastic changes to your natural stride </li></ul><ul><li>In general, just running more will also increase your efficiency (unlike swimming and to a lesser extent biking) </li></ul>
  16. 16. <ul><li>Short races 5K to 10K </li></ul><ul><li>Track work (don’t do this year round, though) </li></ul><ul><li>Hill repeats </li></ul><ul><li>Weight Lifting </li></ul>
  17. 17. <ul><li>Run Lots! </li></ul><ul><li>But still build slowly. Don’t make a New Year’s resolution and go from 10 miles a week to 40. </li></ul><ul><li>Follow the 10% Rule </li></ul>
  18. 18. <ul><li>It’s called the off-season for a reason! </li></ul><ul><li>Still, it is beneficial to race, but no more than once or twice a month. Never been in a swim meet? Off-season may be a good time to do some master’s meets. Late spring is also good time to get in some bike racing (practice group riding first!). </li></ul>
  19. 19. <ul><li>Core Strength (stability ball, pilates, ?yoga?) </li></ul><ul><li>D3 Multisport: Look under “Weight Training and Core Strength” </li></ul><ul><li>Weight lifting- lift to stabilize and prevent injuries, not to get huge! </li></ul><ul><li>Make those diet changes now! </li></ul><ul><li>Cross Training for Triathletes: XC Skiing, Mountain Biking, Cyclocross, anything aerobic </li></ul>
  20. 20. <ul><li>Good off-season training article from MarkAllenOnline: </li></ul><ul><li>Free E-book on Off-Season Training from Endurance Nation: </li></ul><ul><li>“ Triathlete’s Training Bible”- Joe Friel </li></ul><ul><li>“ Going Long” Joe Friel and Gordo Byrn </li></ul>
  21. 21. <ul><li>Formal Dec. 13 </li></ul><ul><ul><li>Discounted Student Rate of $20 </li></ul></ul><ul><ul><li>Don’t have to be a member </li></ul></ul><ul><li>Tri-Shark Student Membership is only $10. </li></ul><ul><ul><li>Sponsor discounts, group workouts, club wheels, etc. </li></ul></ul><ul><li>Recyclocross! This Sun at Noon. </li></ul><ul><ul><li>Dec. 14, Jan. 4, Jan. 25 </li></ul></ul>