General Discussion Triathlon Talk » Preparing for tri season Rss Feed  
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2015-10-23 11:44 AM

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Elite
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Subject: Preparing for tri season
How do you prepare for tri season? What do you work on in the "off season"?

I recently raced IMLou. I've taken off a few weeks: some light swimming here, a spin there, a run...I'm going to continue to take it easy for another week or two, then diving into marathon training for an early March race.

I've done it this way since 2013 and find that the running base I develop in winter/spring helps me maintain a high level of running fitness throughout the year on less run training. This past year, I did the least amount of run training before an IM in my leadup to IMLou and had my best run, on an overall tougher course than my previous IMs.

In the leadup to the marathon, I'll do some swimming and cycling, then cut it out almost completely 3-4 weeks out, when I hit peak running volume. Once the race is over, and after a short 1 week recovery, I'll jump right into a swim and bike focus, while maintaining the run.

Anyone do something similar to this? Any other strategies that you'd like to share?

Happy "off season" !


2015-10-27 1:31 PM
in reply to: d00d

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Regular
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Subject: RE: Preparing for tri season
I'm also running a marathon on March 5, with BQ as a goal. So I will focus on run training this winter, BarryP plan, running 6 days a week. I will still swim and bike, but will keep the bike workouts shorter with some intensity. I'm hoping to continue with running improvements, as IMChoo has a difficult run course.
2015-10-28 7:39 AM
in reply to: d00d


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Subject: RE: Preparing for tri season
Yes.. keep the running going, doing winter marathon training but also a portion of the off season doing some serious weight training, especially training concentrating on single leg isolation exercises (quads, hamstrings, lunge work) and core strengthening
2015-11-03 7:57 AM
in reply to: d00d

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Pro
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Subject: RE: Preparing for tri season

Will you also be doing an Ironman next season, and if so when?  You've described an offseason for getting ready for a spring marathon, not a triathlon season.  If your A race is an Ironman next season and not the marathon then I'd spend a lot more time improving your bike fitness as well.  Improved bike fitness will also help your IM run.

2015-11-03 11:31 AM
in reply to: 0

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Subject: RE: Preparing for tri season
Through out the winter I continue to do all 3 sports, just not with the same intensity and distance as the spring/summer months. What I try to do is pick one sport and do an intensive block of work on that sport. My first year I worked the "off" season on swimming and got my IM swim time down from 1:24 to 1:10. I could go quicker but I am comfortable at this pace, and really what is another 10 minutes off on a 12 hour day? The second "off" season I worked my running and did a lot of speed work and used this block to qualify for Boston. This year I am doing a solid 4 month bike block to build my FTP up.
I also use this time to do 2-3 weight workouts a week as well as every second day core workouts.

Edited by DeVinci13 2015-11-03 11:32 AM
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