Sunday, November 2, 2014

Make a plan for the offseason!

As we enter the off season, make sure you  have a plan in place that will make you a stronger triathlete next season. Start with these three tips, 1)Recover, 2)Try something new, and 3)Build up your weaknesses.

Recover. Give yourself permission to take a mental and physical break. Don't stress over missed workouts, mend relationships that have suffered the wrath of your schedule, and let all those minor aches subside. Take 3-4 weeks but stay active.

Try something new. The objective is to maintain a base level of fitness and endurance while trying something new, ie. tennis, group exercise, pilates, or yoga. As an added bonus, add some strength training to the mix to build a a body that will be stronger and more resistant to injury. Focus on multi-movement/joint/muscle movements that build triathlon specific strength.

Basic Strength Routine. 2-3 sets of 15-20 repetitions of each exercise. 
Squat or Leg press 
Lat pull down 
Chest press or Push up
Seated row
Back extension

Build you weaknesses. You don't have to spend all your time on one sport. This is the opportunity for a lesson, increased frequency of activity, or practice drills to improve technique. Don't forget, road races are a chance to add some intensity to your program.

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