For most triathletes, the offseason comes in the winter. Whether you've been training for years or are considering running your first triathlon, a combination of aerobic training, strength training and development of proper technique during the winter months can greatly improve your performance in the coming season.
Time Frame
Triathlons typically take advantage of mild weather, so plan a four-month offseason during the winter. In the Northern Hemisphere, this season may run from November through the end of February. Depending on how many triathlons you participate in a year and what time of year your favorites are scheduled, however, your offseason may begin as early as September and end as late as April or May.
Types
During your offseason, you'll want to focus on improving your aerobic endurance and your strength. Start your offseason training with two to four weeks of light, unstructured training. This gives your body the rest it needs after a hard season without allowing it to become completely out of shape. Then, begin with improving your aerobic endurance. Use a heart rate monitor to track whether you're keeping your heart rate in the aerobic training zone, about 50 percent to 60 percent of your maximum heart rate. Calculate your maximum heart rate by subtracting your age from 220. Add strength training using free weights at least three times per week. Give your muscles at least one day to recover between strength-training sessions.
Technique
In addition to paying attention to your aerobic endurance and strength, the offseason is an excellent time to improve your technique in cycling, swimming, and running. Gloomy winter weather provides a great opportunity to practice on a stationary bicycle, gradually increasing your cycling cadence. When swimming, practice multiple strokes to help build strength in all your muscles in a balanced way, and focus on increasing torso rotation in freestyle stroking. During your running, work on decreasing the length of your strides to conserve energy.
Benefits
The benefits to training in the offseason show themselves during the triathlon season itself. Focusing on technique, aerobic endurance, and strength all contribute to running a solid triathlon without being completely exhausted by the effort. An offseason program also keeps your mind and body on track for the training you'll put in during the triathlon season itself. Finally, offseason training gives you an opportunity to try new exercises or techniques that you may not want to add in the middle of a competitive season.
Considerations
Working too hard during the offseason can result in feeling overworked and exhausted once the season begins. If in doubt, err on the side of working too lightly rather than too hard during the offseason. If you feel that four to six months is just too long to wait before the next triathlon, consider planning a vacation in a warm location that offers a Christmas or other winter-season triathlon in which you can participate.
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