Planning your off season triathlon training

Off season triathlon training gives your body and mind an opportunity to recover after a busy racing season. Once the final events have been run and won, it is time to reduce the hectic training tempo and move into off season mode.

Many athletes feel motivated to maintain the same workload. However, continuing at full intensity can leave you physically and mentally fatigued. Rest days and easier training will not undo all the fitness you worked hard to achieve.

As a coach, I face this concern frequently at this time of year. It is especially common among athletes who have completed their first triathlon season and are unsure how much rest they should take.

Begin with a proper break

One of the first goals of off season triathlon training should be to take a break. Many squads scale back their sessions for several weeks. Athletes following structured programs may also receive a period without scheduled training.

I have known coaches to threaten highly motivated athletes with locking their bikes away for a few weeks! Although this approach may sound extreme, the aim is to give the athlete a genuine opportunity to recover.

This is also a good time to consider your events and goals for the next season. Identify any weaknesses that affected your results and decide which areas deserve more attention. Improving may involve more training, but it can also involve training more effectively.

Review your previous season

Some down time is essential. I often give athletes who have followed a structured program for a full season up to four weeks of reduced training.

The Australian Institute of Sport also recognises the importance of reducing training load during unloading and recovery phases. You can read more about training load and unloading phases.

Use this period to review the season and ask yourself:

• What did I do well in training and racing?
• Which weaknesses need more work?
• How can I improve my overall times, efficiency and technique?
• Do I need to train more, faster or smarter?
• Would working with a coach or joining a club help?
• How many hours can I realistically commit to training?

Writing down a simple and realistic plan can provide valuable motivation. Keep the plan achievable and make sure it suits your available time, lifestyle and goals.

A coach can also help you review your previous season and develop a structured approach. Learn more about our personalised triathlon training programs.

Make recovery part of the plan

Once you have a strategy for the following summer, consider how you will reach the next season. Depending on where you live in Australia, it may be four to six months away.

Effective off season triathlon training should keep training interesting while maintaining a useful level of aerobic fitness.

Take time to rest. Break the structure and routine you followed throughout summer. You can continue with light training, but make it more social and enjoyable.

Reduce the intensity, volume and frequency of your sessions. Allow yourself an occasional sleep-in and step away from your normal training patterns.

You can maintain aerobic activity while trying something different from your usual swim, bike and run routine. A change really can be as good as a break.

Off season triathlon training ideas

The following activities can help you progress through winter and benefit from the off season. The goal is to begin your next racing season as a stronger, healthier and more motivated athlete.

Arrange a physical screening

Consider arranging a physical screening with a physiotherapist, qualified coach or experienced personal trainer who understands triathlon.

A screening can identify areas that may need attention during the off season. These could include flexibility, gluteal strength, core stability, lower-back strength or lower-leg control.

Winter provides an opportunity to work on these areas while reducing the higher swim, bike and run volume normally required during summer.

Move some training indoors

Following a physical screening, your first stop may be the gym. Indoor training provides shelter from poor weather and gives you access to professional advice.

A trainer can help you incorporate core or strength exercises into your weekly program. Spin classes and circuit-based sessions also offer useful alternatives to your normal triathlon routine.

Many triathlon clubs offer winter programs designed by their coaches. These sessions often focus on fitness maintenance and technique rather than race preparation.

For example, an indoor cycling session may include single-leg isolation drills, fast spinning with good technique and big-gear muscular-tension efforts.

Include mobility and yoga

Yoga has become a popular indoor activity for triathletes. There are many different styles, so look for a class that supports your mobility and recovery needs.

In my coaching squad, I include a triathlon-specific yoga session each week. We focus on the upper and lower back, shoulders, hips, glutes, hamstrings and calves.

Downward dog can be particularly useful for athletes with tight calves and hamstrings. Yoga also encourages mental relaxation and can help you start the training week feeling refreshed.

Change your training environment

Training in a different location can improve motivation and help you focus on the session. A weekend away or a structured training camp can provide new ideas and valuable early-season preparation.

Maintain your swimming

Swimming is a weakness for many triathletes. As a result, athletes sometimes avoid it when they do not have an upcoming race.

Some time away from the water is reasonable. However, your off season triathlon training can still include activities that make returning to regular swimming easier.

Gym sessions can include swim-specific exercises that maintain strength and endurance. Common areas to target include the triceps, lats and shoulders. Upper and lower-back mobility can also affect swim technique.

Two suitable gym sessions each week, combined with one or two swims, may be enough to maintain familiarity with the water. You can then gradually increase volume and intensity as the racing season approaches.

Dry-land stretch cords are another useful option. For example, complete ten one-minute repetitions twice a week. Focus on maintaining control through the catch and pull.

Stretch cords are easy to carry when travelling. They can also form part of your warm-up before a cold swim or race.

Keep riding through winter

Spin classes and group wind-trainer sessions can help you maintain cycling fitness during colder months. Shorter daylight hours often make weekday outdoor riding difficult.

Indoor cycling is one of the best ways to maintain and potentially improve your cycling. A focused session of 45 to 60 minutes, once or twice during the working week, is manageable for many athletes.

The off season is also a good time to review your bike position. Ask an experienced bike fitter or coach to check your setup, particularly when upgrading or changing bikes.

Use winter to develop your running

Winter is traditionally the main running season in Australia. Popular goals include 10-kilometre events and half marathons.

A greater running emphasis can improve your triathlon run leg while making good use of limited daylight. Review your local running calendar and choose three or four events between June and October.

These events can act as fitness tests over different distances. Choose distances that complement your preferred triathlon format.

Prioritise body maintenance

Many athletes need to spend more time on mobility and body maintenance as they get older. Experienced triathletes usually know which areas become tight or uncomfortable when training volume increases.

Use the off season to establish a consistent routine for these problem areas. Getting them under control now can help you begin the next season in better condition.

Build strength with an off season circuit

Do not move directly into heavy gym-based strength training when you have little or no previous experience. Begin by developing a suitable strength base and learning correct exercise technique.

Circuit training provides an effective introduction. A circuit commonly includes eight to 15 exercises. Perform each exercise for between 15 and 90 seconds, followed by 15 to 90 seconds of recovery.

As your fitness improves, increase the duration of each exercise or reduce the recovery period. Change only one variable at a time.

Complete the full circuit once or twice, depending on your experience and current fitness.

The total-body circuit shown below takes approximately 20 minutes. It provides a triathlon-specific off season routine, although many other exercises can also work well.

When designing a circuit, alternate muscle groups to allow some recovery. Alternatively, combine exercises when you want to place greater emphasis on one area.

Repeat this circuit once or twice, depending on your fitness. After completing the circuit, spend five to ten minutes stretching and cooling down.

Build consistency for next season

There are many creative ways to maintain fitness during the off season. Fitness centres, triathlon clubs and coaching squads offer more options than ever before.

Reduce your normal swim, bike and run volume for a short period. Replace some sessions with strength work, yoga, circuit training, social activities or another aerobic sport.

The most successful age-group athletes maintain enthusiasm and consistency. They also adjust their training according to the season and their current goals.

It may take five to seven seasons for an athlete to approach their aerobic potential in triathlon. Therefore, sustainable training and patience are more valuable than chasing rapid improvements.

A well-planned approach to off season triathlon training can support continued progress from one season to the next.

Explore our full range of triathlon training programs, or contact Multisport Consultants to discuss your goals for the coming season.