p********r
发帖数: 3799 | 1 http://triathlonwetsuitstore.com/offseason-triathlon-training-t
You’ve raced in a triathlon, or several. You have completed your inaugural
triathlon season, or perhaps your twentieth. What now?
A triathlete’s offseason is a time to rest, refresh, plan and prepare for
the next season. We consider the offseason to be the time in between your
last race of the year and the beginning of your next year’s training plan.
While many triathletes are motivated, driven people who have a hard time
taking time off, it is important that any triathlete affords themselves a
few months of a change of pace before hitting it hard again. Whether your
last race was in July or September, using your offseason wisely can not only
get your body in the right long-term condition, but can actually serve as a
launchpad for next year’s training and racing. Here are a few tips on how
to use your offseason.
Step 1: Rest. Easier said than done for most triathletes, but getting some
real rest is important for your muscles and joints. For many endurance
events such as marathon and longer triathlons, the recommend time away from
working out is as long as two weeks, followed by relatively light workouts
after that. If you ended the season with worrisome injuries, more rest is a
good idea. This allows many minor injuries to heal themselves, and your
muscles and joints to gain the full benefit of your nutrition and stretching
. If you have more than minor injuries that developed during your season,
this may also be a great time to visit a therapist or masseuse multiple
times to accelerate the recovery process.
Step 2: Mix It Up. Cross training in the fall can be a great way to take
advantage of the condition you left yourself in after a season of
challenging and
Trading the tri bike for a mountain bike in the fall can be a great change
of pace
relatively monotone workouts. Even getting varied runs in throughout the
season are, after all, runs, which can get relatively routine and give your
body the same type of pounding. For the one or two months after the initial
rest, we know several top triathletes who begin doing slower, social group
road rides, mountain biking, hiking, or even playing soccer or other sports
in the fall, just in time to enjoy the fall colors in many parts of the
country. An occasional swim or run doesn’t hurt, but the key point here is
to break the routine of your tri-season workouts. This is also an
excellent time to begin to incorporate weight training, especially in colder
parts of the country where you may need a reason to get indoors during some
days.
Step 3: Set Goals. Taking stock of where you are in your triathlon
progression and setting goals for the upcoming season is the next step to
undertake in your offseason. Many triathletes we hear from begin with an
internal and external approach.
Internally: Inventory your past season’s performance, how pleased you are
with various legs of the races you raced, and your injury status. You may
realize that you want to dramatically improve your swim times, or lose 5 lbs
to be faster on the bike, or that you had a nagging IT band injury that you
need to address prior to hard training again. Supporting improvement in
your desired areas then become your goals for the next season. Don’t
forget to set a goal for how to take action on each objective. To become a
better swimmer, perhaps you need to sign up for a local masters swim group.
To get rid of the IT band issue, perhaps you need to set a series of
appointments with a rehab therapist.
Externally: This is the fun part. Look ahead at a race
calendar from a site such as www.trifind.com or a local tri club website.
Compare the race dates with your desired training sequence, your personal
schedule, and any ‘A’ races you want to take part in. Space races apart
in a cadence that works for your body — some like to have a cluster of four
races during eight weeks of peaking and then be done, while others might
prefer two races over the entire summer, separated by 10 weeks of training.
Other brave souls might circle an Ironman on their calendar and then train
for that with singular focus. Whatever works for you, be intentional about
your races so your training plan has definition and a point to it.
Step 4: Base. After several weeks of resting your body, breaking your ruts
, and enjoying cross training, it is time to begin your basing again. For
those who follow the Periodization Training approach, base training is
really the first step in any athlete’s training plan, but we consider it to
be the “shoulder season” between the true offseason and the focused
training plan. Base training is characterized by low-intensity but
consistent training that allows your body to establish both a cardiovascular
and muscular base prior to adding intensity and distance. While base
training includes elements of running, biking and swimming, at lower
intensities, it also incorporates strong elements of strength training and
stretching as well. Base training is important for the body but also for
the mind — getting into a routine of structured workouts will help give you
the mental toughness to carry through on your training plan later in the
season. For us, with our first triathlons in early June, base training
usually begins in December and takes us through mid-February, when we begin
to focus on a progressive training plan.
In conclusion, use your offseason to recover from your prior racing season
but also to prepare for the following one. Offseason doesn’t mean to lose
all structure and discipline — quite the opposite. It is about consciously
breaking free from the ruts and routines you have and replacing them with
new ones that will help you roll into the next season with renewed health,
goals, and conditioning. | p********r
发帖数: 3799 | 2 For me, I will focus on running and swimming this winter and maybe get a
trainer at home. And GAIN a 10-pound before next June. | i*********5
发帖数: 19210 | | k*******n
发帖数: 567 | 4 不是体重轻利于骑车跑步吗？为啥要增重。
【在 p********r 的大作中提到】
: For me, I will focus on running and swimming this winter and maybe get a
: trainer at home. And GAIN a 10-pound before next June.
| i*********5
发帖数: 19210 | 5 因为动的少了，不是目的，是个不可避免的结果。我每年冬天也增重10磅，入春后再慢
慢减掉。
【在 k*******n 的大作中提到】
: 不是体重轻利于骑车跑步吗？为啥要增重。
| p********r
发帖数: 3799 | | g**********r
发帖数: 1654 | 7 你们都是坏人！！！
【在 i*********5 的大作中提到】
: 因为动的少了，不是目的，是个不可避免的结果。我每年冬天也增重10磅，入春后再慢
: 慢减掉。
|
|
