Training Tip: Jump-starting Training
To jump into off-season base building, keep the focus on being kind to your body with easy, relaxed training sessions. Take your time getting back up to speed by using the following rules as a guide:
* Refrain from starting training where you left off. Start with a third of the training time you were doing midseason.
* For the first couple weeks, train three to five days per week.
* Build your program by 10{en}15 percent of the total time training per week in each sport.
* Every fourth week, do an easy week and cut your mileage by 30 percent. * On the fifth week, jump back to where you were at the end of week three, and continue your methodical build.
* Off-season is a perfect time to refine your skill base. Examine your freestyle stroke, work on spinning full circles on your bike, or have someone video tape you running, and then incorporate drills for improved form.
* Assess your gear to see where you can improve on speed and efficiency. Take advantage of end-of-season or post-holiday sales and get that new bike or wetsuit you’ve been eyeing. Or use the extra darkness of winter to motivate you to get a new bike trainer for indoor cycling.
* If you are starting back in November or December, do minimal anaerobic work for a couple months, unless it’s playful, infrequent, and impromptu.
* Use this time to build your aerobic base and gain a structural base of strength in your body. Slowly accrue miles and training time to get your body and mind ready for the rigors of a full training program.
* Emphasize strength and core strength training with weights, plyometrics, or other types of strength work. Build up to doing your strength training program three times a week in the off-season.
Allow yourself to get creative with your training. Keep it light, easy, and fun for a few months while you are building your aerobic base. Ride in a different area. Check out a new masters swimming program or coach. Explore some new trails while running.
From: Triathlon Revolution: Training, Technique and Inspiration
