{"id":402,"date":"2019-10-20T14:55:07","date_gmt":"2019-10-20T19:55:07","guid":{"rendered":"http:\/\/bscmultisport.com\/blog\/?p=402"},"modified":"2019-10-21T12:55:40","modified_gmt":"2019-10-21T17:55:40","slug":"your-triathlon-season-is-over-now-what","status":"publish","type":"post","link":"http:\/\/bscmultisport.com\/blog\/2019\/10\/20\/your-triathlon-season-is-over-now-what\/","title":{"rendered":"Your Triathlon Season is Over: Now What?"},"content":{"rendered":"\r\n\r\n\r\n

Your Off-Season is the beginning of the road to success in 2020.<\/strong><\/h4>\r\n\r\n\r\n\r\n
\r\n
\"USAT<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

You\u2019ve finished your final race and completed your triathlon season.\u00a0 The off-season has begun.\u00a0 After months of structured training and racing, the calendar is empty and the cold, short days of winter are rapidly approaching.\u00a0 For some athletes, this is a depressing time.\u00a0 The reality though is that Champions are made in the off-season.<\/p>\r\n\r\n\r\n\r\n

The off-season is a time of rest and renewal, planning and preparation.\u00a0 When done right, the off-season is the foundation upon which an entire season is built.<\/p>\r\n\r\n\r\n\r\n

Rest<\/strong><\/h4>\r\n\r\n\r\n\r\n

At the end of your season, a break from structured swim\/bike\/run training allows healing of the body, to prevent injury; and the mind, to prevent burnout.\u00a0 Simply put, we need time off from training and racing in the off-season so that we can recover, reflect on performance and adjust or readjust our goals.<\/p>\r\n\r\n\r\n\r\n

How long a break from structured training should you take in this phase of the off-season?\u00a0 I generally recommend 1 day of active recovery or passive rest for each mile run in your final \u201cA\u201d race.\u00a0 For an Ironman or stand-alone marathon, that\u2019s at least 4-weeks.\u00a0 Maybe more if you are overcoming an injury.\u00a0 For athletes who\u2019ve done shorter events such as a Sprint or Olympic Triathlon, I like to see 2-4 weeks.\u00a0 The key is doing next to nothing the final two weeks of that break.\u00a0 That\u2019s VERY hard for most triathletes after a season of building fitness as they ponder the consequences of time off.\u00a0 Will you lose some fitness?\u00a0 Absolutely!\u00a0 For most athletes, by the end of a successful season of training, fitness has likely risen to a level that is unsustainable.\u00a0 Not only does a break allow you to recover and heal, but it also allows your fitness level to decline to a manageable level so your training can move forward instead of stagnating, causing a plateau.<\/p>\r\n\r\n\r\n\r\n

\r\n
\"\"<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

Do nothing doesn\u2019t really mean \u201cdo nothing.\u201d\u00a0 It means do nothing swim\/bike\/run related and do other things in moderation.\u00a0 The off-season is a great opportunity to try things you don\u2019t have time for during the season \u2013 rock climbing, basketball, and yoga are a couple of examples.<\/p>\r\n\r\n\r\n\r\n

 <\/p>\r\n\r\n\r\n\r\n

Change it Up<\/strong><\/h4>\r\n\r\n\r\n\r\n

After the post-season break, cross-training in the fall or early winter can be a great way to change things up from your normal training.\u00a0 Let\u2019s face it, a run\u2019s a run, a ride\u2019s a ride \u2013 even if you are mixing it up between indoors and outdoors, intervals and long rides\/runs \u2013 it\u2019s still riding a bike or running.\u00a0 We won\u2019t even talk about swimming and looking at a line on the bottom of the pool for lap after endless lap.\u00a0 For the first month or two after that initial rest break, you might consider group rides and enjoy the social aspect of cycling.\u00a0 Mountain biking and hiking are effective ways to improve your aerobic engine while not doing swim\/bike\/run.\u00a0 If you live in a colder climate, a fat bike ride in the snow, snow-shoeing, or X\/C skiing are all challenging aerobic workouts.\u00a0 The occasional swim\/bike\/run workout is OK, but the point is to break from your normal training schedule.\u00a0 This is also a perfect time to re-introduce weight training into your training \u2013 especially if you are a senior athlete.<\/p>\r\n\r\n\r\n\r\n

Reflect<\/strong><\/h4>\r\n\r\n\r\n\r\n
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\"\"<\/figure>\r\n<\/div>\r\n\r\n\r\n\r\n

As you rest and move away from the end of the season, you will naturally begin to look back and reflect.\u00a0 This is one of the hardest things to get right.\u00a0 Looking inward is hard.\u00a0 It\u2019s difficult to be completely objective and accurately evaluate yourself, yet that\u2019s precisely what you need to do so that you can create goals and form plans for next season.\u00a0 You may realize your swim is holding you back and you need to improve a few seconds per 100 or conclude that losing 10 pounds will help your bike split.\u00a0 Perhaps it\u2019s time to finally address that nagging IT Band issue that\u2019s holding you back on the run.\u00a0 As you analyze the past, you\u2019ll begin to see a roadmap to the future.<\/p>\r\n\r\n\r\n\r\n

Set Goals<\/strong><\/h4>\r\n\r\n\r\n\r\n

This is where you turn the page to next season.\u00a0 You\u2019ve identified limiters that are holding you back.\u00a0 Using SMART goals<\/a>, begin to create a plan for improvement that addresses your weaknesses.\u00a0 Next, look ahead at a race calendar for next year.\u00a0 Identify your \u201cA\u201d race(s) and put together a \u201chigh-altitude\u201d overview of your season.\u00a0 Once your race calendar is put together, it\u2019s time to begin zeroing in on the training cycles and how to meet your race goals.<\/p>\r\n\r\n\r\n\r\n

I\u2019d be remiss if I didn\u2019t mention coaching at this point.\u00a0 Yes, talking about coaching may sound a bit self-serving as I\u2019m a coach.\u00a0 I\u2019m not looking for new clients.\u00a0 My purpose is to help you look ahead to next season and often that entails a discussion about coaching.\u00a0 Anyone can benefit from a coach.\u00a0 The closer you are to podium finishes, to a Kona qualification, or perhaps stepping up to long course distances, the more you can benefit from a coach. \u00a0A coach can and will guide you to improved performance. A coach offers objectivity, improves your accountability, and takes the guess-work out of training.<\/p>\r\n\r\n\r\n\r\n

Base Training<\/strong><\/h4>\r\n\r\n\r\n\r\n

After weeks of rest, changing it up with some cross-training, reflecting on the previous season and setting goals for the new season, it will again be time to turn your attention to building your aerobic base.\u00a0 Remember when you get back to base, that it won\u2019t be about speed records or new peak power notifications.\u00a0 Early base training is about time in the saddle, meters in the pool and miles in the legs.<\/p>\r\n\r\n\r\n\r\n

Conclusion<\/strong><\/h4>\r\n\r\n\r\n\r\n

Your off-season is a time to recover from your race season, but it\u2019s also a time to prepare for next season.\u00a0 By deliberately resting and recovering, by breaking old routines and consciously seeking new methods, you can roll into the upcoming season refreshed, recharged, stronger and ready for the challenges ahead.<\/p>\r\n\r\n\r\n\r\n

Happy training and racing!<\/p>\r\n","protected":false},"excerpt":{"rendered":"

Your Off-Season is the beginning of the road to success in 2020. You\u2019ve finished your final race and completed your triathlon season.\u00a0 The off-season has begun.\u00a0 After months of structured training and racing, the calendar is empty and the cold, short days of winter are rapidly approaching.\u00a0 For some athletes, this is a depressing time.\u00a0 … Continue reading “Your Triathlon Season is Over: Now What?”<\/span><\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_monsterinsights_skip_tracking":false,"_monsterinsights_sitenote_active":false,"_monsterinsights_sitenote_note":"","_monsterinsights_sitenote_category":0,"footnotes":""},"categories":[9],"tags":[62],"class_list":["post-402","post","type-post","status-publish","format-standard","hentry","category-training","tag-offseason"],"yoast_head":"\nYour Triathlon Season is Over: Now What? - BSC Multisport<\/title>\n<meta name=\"description\" content=\"Your Off-Season is the beginning of the road to success in 2020.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/bscmultisport.com\/blog\/2019\/10\/20\/your-triathlon-season-is-over-now-what\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Your Triathlon Season is Over: Now What? 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