Three Off-Season tips for triathletes.

IMG_4890So I reached my goal for this season; I finished my second Ironman 70.3 (1.2-mile (1.9 km) swim, a 56-mile (90 km) bike ride, and a 13.1-mile (21.1 km) run) It was a really tough course, but so much fun. I can’t wait to sign up for my next Ironman 70.3.

When people ask me about my Ironman, the most common question I hear is “What now? this is it, right?” Let me tell so something, Triathlon is a mental sport and we’re all insane, so no, this is NOT it.

For most of us, our racing season has ended, so we need to take a significant break from training to recharge our bodies for next year. Do nothing if you want to -not recommended-  but most of us who have been enticed into this wonderful lifestyle want to remain active. So here three offseason tips for triathletes.

  1. Recover: You need to give your body a break, you have been pushing it for many months. It is OK if you want to take it, -that doesn’t mean you should throw your bike in the garage and spend three months eating- Do some easy running, swimming, play ball with your friends. This allows for mental recovery and helps you formulate your plan for next season.
  2. Strength train for triathlon, not body building: Developing muscular strength during the off-season should be a priority for almost every triathlete. There are different opinions about weight training, I think you gain value by adding strength training. This way you: increase your power, reduce injuries by correcting muscular imbalances, and work on your core and stability. It is important for you to focus on muscle movements that complement the sport of triathlon.
  3. Improve your technique: In order to become a better triathlete, you need to work on your technique and your weakness. Let me tell you something, simply training more than you did this year isn’t really the key to success. Everyone -including pros- should work on their technique so they can become more efficient. Right now, early in the off-season, is the optimal time to undertake changes to technique: Increase torso rotation in swim stroke, increase cycling cadence, reduce running stride length and increase turnover.

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Thanks for reading!

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