General Discussion Triathlon Talk » How does your off-season training differ? Rss Feed  
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2009-10-05 8:57 AM

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Subject: How does your off-season training differ?
I do maybe 2-3 sprint tri's, 1-2 Oly tris and 1-2 half marathons per year.
I seem to be training 5-7 hours per week during in-season. I'd like to do more, I'd like to train for a HIM, but between work and family, commute etc I just dont have that much more time.

Now that we are getting into off season (in the northeastern US), I am adding a little weights. Maybe some speed work on a treadmill. More pool time on stroke skills and efficiency. I do hope to maintain that 5-7 hrs per week.

What do you do during off-season? Anything in particular help keep going with the workouts?

thanks!


2009-10-05 10:03 AM
in reply to: #2442784

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Subject: RE: How does your off-season training differ?

In my off season I focus on important things in life.. family friends and myself.  Training wise I focus on some core strength, flexibility and my weakest event.  I hope to build a good base and some strength on the bike.  Trying to maintain or not lose much of my swimming fitness and also keep a decent base on my running all while trying to make sure I don't risk any injury.

2009-10-05 10:11 AM
in reply to: #2442784

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Elite
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Subject: RE: How does your off-season training differ?
In the offseason I focus on the run and get in a marathon and some shorter races.  I can cut back on the bike and well hopefully actually improve on the swim.  The bike will be waiting for me the month after the marathon.  Then I will maintain the run and swim while building the bike.  Basically it allows me to not keep everything up, I can let one sport slide and then pick it up later to rebuild it.  It also allows me a long recovery after my last long race of the year before starting in on marathon training.  (a full month). 
2009-10-05 10:52 AM
in reply to: #2442784

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Subject: RE: How does your off-season training differ?
I spend the first few weeks just with a mellow sched. then get back into somewhat of a base phase, until my baseline fitness has improved I dont do any intesity above 30 sec quick intervals to keep fast twitch awake.. But I do alot of running but keep it ALL below threshold. This time of year I am following way of Lydiard one of the best running coaches in my option. All runs are of various intensities but below threshold, sometimes on a longer hill I may go above but will walk if need be. Also depends on your limiter, spend the most time there, if swimming get in the pool. work it, then work some more. On the bike I do alot of AeT stuff, with lower cadence at times, but I MTB so I spend alot of time riding XC singletrack! But make sure I get a good trainer workout a week no matter what, I try to use the trainer year round some hate it but it lets you focus on your intervals at hand. Sorry for babbling, but feel free to PM me for more babble

Have a great winter!


There is alot of info here to be found:
http://chuckiev.blogspot.com/2009/09/baseline-fitness.html
AND HERE TOO
http://www.alancouzens.blogspot.com/
2009-10-05 1:25 PM
in reply to: #2442784

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Master
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Subject: RE: How does your off-season training differ?
JohnP_NY - 2009-10-05 7:57 AM
What do you do during off-season?


* Reduce my bike mileage to a goal of 800m/month since most of it will be indoors on a CT.
* Add 1-3 hour alpine and nordic skiing sessions (~4 days/week, Dec through March).
* Increase both my run/swim miles to 120m/40k per month (most all indoors) hoping to improve over the winter.
* Eliminate walking/running/hiking with my dog since he'll be skiing with me on our nordic trails.

It's ambitious but I'm hopeful.
2009-10-05 1:34 PM
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Master
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Subject: RE: How does your off-season training differ?
I have IMSG in May, there is no off season.

However in the winter time I have to plan my training around family; I looked at my calendar and we have some big event every week this year until January 8th.


2009-10-05 1:50 PM
in reply to: #2442784

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Coach
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Boston, MA
Subject: RE: How does your off-season training differ?
mine is:

1. less structured and more flexible - train a bit less on some sports and more on others
2. it is all about on focusing on limiters
3. try new stuff to keep it fun specially with the winter in MA (i.e. cyclo cross, mtn bike, trail running, etc)
4. do a lot of general training that will not only maintain but also jump start my fitness by the time I focus on specific Tri training.
2009-10-05 1:54 PM
in reply to: #2442784

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over a barrier
Subject: RE: How does your off-season training differ?
Beginning November I hang up the swim suit and stay out of the pool until Feb. Really enjoy being out of the pool.

All volume goals are gone, Intensity goes who up on the bike and run. Spend 24 weeks lifting my FTP and Vdot. Lots of 5K races.

Hit the gym for light weights (mainly just to burn a few calories) and core.

Doing some cyclocross in November for giggles.
2009-10-05 1:59 PM
in reply to: #2443572

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Subject: RE: How does your off-season training differ?
JorgeM - 2009-10-05 2:50 PM mine is:

1. less structured and more flexible - train a bit less on some sports and more on others
2. it is all about on focusing on limiters
3. try new stuff to keep it fun specially with the winter in MA (i.e. cyclo cross, mtn bike, trail running, etc)
4. do a lot of general training that will not only maintain but also jump start my fitness by the time I focus on specific Tri training.


evern consider the two days of pain at duathlon nationals? 
2009-10-05 2:04 PM
in reply to: #2442784

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Pro
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Subject: RE: How does your off-season training differ?
Sept. to Feb./March: no swimming (thank god)

BIKE:
Sept-Nov. MTB only, and only if I feel like it.
Dec.-April, easy trainer rides

RUN:
Oct.: Reduced run volume/intensity (short runs of 30-40 minutes only, no speedwork, run for time only...RPE easy)
Nov-Dec. OFF, resume around Xmas or so
2009-10-05 2:04 PM
in reply to: #2443601

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Coach
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Subject: RE: How does your off-season training differ?
Bioteknik - 2009-10-05 1:59 PM
JorgeM - 2009-10-05 2:50 PM mine is:

1. less structured and more flexible - train a bit less on some sports and more on others
2. it is all about on focusing on limiters
3. try new stuff to keep it fun specially with the winter in MA (i.e. cyclo cross, mtn bike, trail running, etc)
4. do a lot of general training that will not only maintain but also jump start my fitness by the time I focus on specific Tri training.


evern consider the two days of pain at duathlon nationals? 
I am for next year!


2009-10-08 9:06 AM
in reply to: #2443620

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Expert
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Falls Church, VA
Subject: RE: How does your off-season training differ?
JorgeM - 2009-10-05 3:04 PM
Bioteknik - 2009-10-05 1:59 PM
JorgeM - 2009-10-05 2:50 PM mine is:

1. less structured and more flexible - train a bit less on some sports and more on others
2. it is all about on focusing on limiters
3. try new stuff to keep it fun specially with the winter in MA (i.e. cyclo cross, mtn bike, trail running, etc)
4. do a lot of general training that will not only maintain but also jump start my fitness by the time I focus on specific Tri training.


evern consider the two days of pain at duathlon nationals? 
I am for next year!


That's a pretty studly weekend if you do both races.  Maybe I'll see you there (I'm sure I won't see you during the race though, :-) )  Get ready to carry the bike up a flight of stairs (twice), and ride down (or carry) one flight.

Edited by Bioteknik 2009-10-08 9:24 AM
2009-10-08 5:58 PM
in reply to: #2442784

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Pro
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Subject: RE: How does your off-season training differ?

More volume and less intensity. Bring on the 5 hour rides! (I still do some intensity though.)

2009-10-08 6:11 PM
in reply to: #2443618

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Subject: RE: How does your off-season training differ?
mmrocker13 - 2009-10-05 2:04 PM Sept. to Feb./March: no swimming (thank god)

BIKE:
Sept-Nov. MTB only, and only if I feel like it.
Dec.-April, easy trainer rides

RUN:
Oct.: Reduced run volume/intensity (short runs of 30-40 minutes only, no speedwork, run for time only...RPE easy)
Nov-Dec. OFF, resume around Xmas or so


No swimming? Don't you find it hard to rebuild a base with that long of a break?  I find even after a week of no swimming it is a bit labored getting back into the water. 
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General Discussion Triathlon Talk » How does your off-season training differ? Rss Feed