Off season goals (Page 2)

I still have three tris left this year and an organized century ride. Then a marathon in Feb to train for. No real off season here...

Started a Half Marathon plan, however I will fill the rest days with swim sessions and throw in some time on the bike too.  I also hope to start with some weights and core training this winter.

Having spent roughly half of this last year out with an injury, my first goal is to get through the offseason uninjured.  My secondary goals are to get my old run and bike form back, lose my last 15 pounds, and vastly improve my swimming.

swim swim swim..all winter..I really want to get better so that will be my focus.  I will maintain my gym routine as well.

1. Get back to weight training (i miss my biceps)
2. Continue pilates at least once a week and add yoga once a week
3. Run, run, run, run and run more. Repeat.
4. Get aerobars and bike twice a week (maybe spin class once a week in lieu of actual ride / trainer)
5. Start tri training in january for oly in June    : )

- Get back up to 30 miles/week running and hold that through the new year.
- Crush my 5k, 10k, and HM personal bests.
- Complete Jorge's winter training program.  Aim for 15% increase in FTP.
- Drop yardage in swimming but up the intensity and do swim specific weights to improve power.

- strengthen the knees
- get some speed
- work on nutrition
- love a few pounds

Maks

Well, I went big perhaps a bit earlier in my "career" than I should have and ended up with medical DNFs at my two HIMs and now an IT band injury that's looking like it will force me to DNS next month's marathon.  A lot of my off-season work will be mental - I've never had such a terrible season before.  

Anyway, physically the plan is:

Swim:  I've become comfortable swimming long distances, but am still EXTREMELY slow and one of the last out of the water (2:30-2:40 pace in a wetsuit).  Definitely my weakest discipline by far.  I plan on spending lots of time in the water (easy, since that's all my IT band is allowing right now anyway) and taking yet more lessons.

Bike:  Once again, I can ride forever but am sloooow (16 mph average on the hills around here).  Planning on doing shorter, intense sessions to build my power once the IT band heals.  I'm also going to be using my tax refund and annual bonus to purchase a custom Guru tri bike (aluminum) in the spring so I can finally have a decent fit.  (I'm 4'10" with a very short torso.)  My roadie works great as a roadie, but the top tube is too long for me to stay on my aerobars without my back killing me.

Run:   I'm a natural runner and this is by far my strongest event, so I'll be letting this discipline slide over the off-season while I focus on the other two.

Dan - thanks so much for posting this question.  Even if nobody reads my response it was very helpful for me to write it all out.  I think I'll post this in my log. 

Time in saddle
Two Centuries
Two marathons
Stretch more

I'm enjoying actually being fit and healthy--having a body capable of doing things. So I'm going to take that and enjoy some winter sports including learning to snowboard.

My primary off season tri goal is to learn to run and run well. I need to get from where I am now (Week 5 of Couch-to-5K) to being able to run 10K by next spring.

For my off season swim and bike I'm playing with different times and ways of working out. The goal here isn't so much the workouts, but learning all the options for fitting the workouts into my life. (Though the workouts themselves are important so that I have a base.)

The last week in January I begin my 20 week training plan for my goal race: the Hy-Vee Olympic distance tri.

I am going to be fine tuning and working on technique this off season. Here are my goals:
1. Get my 5k times under 20 minutes (currently 21:57)
2. Increase my run cadence (current average is awful at 155 strikes per minute)
3. To get to the above, do run drills and focus on technique
4. Work on pushing bigger gears on TT bike
5. One legged pedaling drills all winter long!
6. A really popular one: I am 6'5" and weight 206 right now. By next season, Clydesdale division will be history for me! Get to 195 (much lower and I start to lose strength)

This season I was all about doing a HIM. Did it and loved it! Next season is going to be about going short and FAST (for me anyway). I want to get my short course averages up, and get my sprint time to around 1:10 or so.

Two years from now it might be time to tackle the monster, and that will be in the backround while I am training over the next year....

Skiing.  Lots and lots of skiing.  I'll coach ski racing every Saturday starting in January and probably ski most Mondays as well. 
Run 3x per week - about 14-18 miles per week.
Starting in January Plyometrics for Runners taught by my running coach probably just one day a week.  Mostly for the social aspect of seeing my running group since I'll be coaching during the normal group run day.

Basically, just continue to put miles on my legs so they continue the adaptations necessary to improve running over time and are ready to start spring training in March.  Last year at this time I was determined to really like running which I didn't at the time.  Then on September 26th I got up the nerve to go to a group run.  I've not looked back since and now love running, have a new circle of wonderful friends and truly do love running.  My off season commitment last year changed my life. 

you guys have an off season?

Recovering from Rev3 is driving me INSANE.

Speedwork for s/b/r.  All 3 could use a boost.

- build to 25 mi/wk in running
- complete Feb 1/2 mary in 1:45-1:50 hr:min range and get to under 25 min in my 5k.
- buy new bike
- lose another 20 lbs by xmas
- increase swim endurance and learn to flip turn
- complete Jorge's winter training program (maybe, need to take a good look at this first)
- Become fastest woman in my Adult Team Ski Racing league.

1. Train for and complete my first Half Marathon in January and then keep the run mileage up
2. complete Jorge's winter bike plan using my new powertap that just arrived
3. learn what the heck the numbers from #2 mean!

THis WILL be the off-season that I finally get in shape. I have been doing tris for 4 years now and have done 4 IM's but have failed to get in shape for any of them. We have had 2 kids, sold a house and built a  house, had two record years for my business during this time frame. Life is more stable now so here are the goals.

1) Lose the Michelin man look. Get back to the mid 170's from the plumpy 225 I am pushing now.

2) Get my run back, went from running sub 18 5ks and 3hr marathons to training run pace of mid 8's...arrh

3) Figure out nutrition again for IM racing

4) Swim consistently to get down to a 1:0x IM swim

5) Run a winter marathon, probably Mardi  Gras

6) Weight to power ratio on the bike

- learn how to swim (definitely taking swim lessons)- build speed on the bike (contemplating buying a tri bike)- run, Forrest run! (trying to get my HM time under 2 hours)- get down to around 200 lbs (currently around 225)- incorporate more strength training and yoga into my regimen

Edited by corybullock 2010-09-18 11:08 AM

Going under the knife on 9/28 to get my IM wrecking bone spur removed. If all goes well I'll be allowed back on my bike for the last couple weeks of MTB season (our trails all close when gun hunting season starts). Since I won't be allowed to run or ski until Christmas I'll be in the pool a lot in November and December.

Since I haven't run since March of this year (just lots of walking) I'll be be starting over and making that a focus.

My only real goal for the off season is to not gain any weight.

Rediscover some missing mojo! I've been slacking off for over a year now. I've rediscovered the pool this week though so that's a good sign. A few days ago I also got an email from a local guy who I had asked about coaching early in the spring. Besides a few years of masters swimming, I've never worked with a coach before. It seems he's going to start up a small group and invited me to join them. He's a PhD physiology professor and an ironman. One of his focuses is also strength training, which I've done very little of, and since I'm in my 50s I've been wondering about adding some of that to my routine. We haven't yet met to talk over goals, etc. but I'm excited and looking forward to hearing what he recommends.

The collegiate cycling season starts early (2nd week of Feb), so I am going to start ramping it up earlier than I'm used to. Putting in quality miles consistently is top goal (no exact number figure). With the early season start, it's really important that I don't fall out of the rhythm around Xmas/New Year's like I usually do!

Secondarily, I'd like to keep a decent run base that I can then ramp up for tri season once cycling season ends.

I just want to say that I appreciate everyone posting. It's helpful to see the variety of the answers.

Now-December 31: complete Insanity series for the 3rd time-always helps me drop those 5-7 pounds I keep gaining while in training mode. Run two to three times a week, bike two to three times a week. Get in to LBS and get a proper fitting. Decide between buying rollers or a trainer for winter. Get chaperones lined up to go out to a nearby lake with me out in the middle of the desert a few times a month to swim--the lake has a natural warm springs so it's 80 degrees year round!

Jan 1-June 11: start my IM Boise 70.3 training! I'll also look for a spring Oly to do. During training I'll run the Salt Lake Half Marathon in April & hit my sub 1:50 time I've been chasing! And last...try not to gain those 5-7 pounds I usually do when training!

Thanks for this thread! Gave me a chance to write down all the ideas that have been bouncing around my head for the past weeks!

Edited by ingleshteechur 2010-09-19 10:42 AM

get this IT band healed up finally, get back to building a strong base, buy a tri bike.