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

Wishing you introspection and growth in this new year:

For over 25 years I've coached hundreds of athletes to help them reach life changing goals and there is one thing that has stood out the most. That enduring in our training to attain fitness not only gives us those rewarding finish line experiences, it is the most valuable action we can take to attain a healthy life in total. If all of our material "stuff" is ultimately stripped away and we still have our heath and mental well being - our families will remain rich indeed.

Now more than ever it is critical that we invest in a process that will offer us the resiliency and ability to adapt in these changing times. I encourage you to sign up for that fitness class, race, or gym membership in ’09. Don’t pull back funds toward your fitness and well being – they are your most valuable possessions.

But don’t stop there! Use this transition time to evaluate what is important in your life and your work. Take a class or seminar to increase your skill level, volunteer to support those less fortunate, offer your strength to friends and loved ones, or initiate a new program that can give value to your community. Our introspection and subsequent growth in these challenging times can be cathartic if we allow it. All the while invest in and sustain your fitness and health.

Embrace the current challenges by taking action and I’ll bet that you’ll engage in some quality, life changing introspection in ’09.

I’d love to hear how that plays out for you,

Terri