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After the Competitive Season...
Winter is at our doorstep, and as multisport athletes, we find our season and goals for the year completed.
Many athletes think that this time of year is best used escaping the cool temps with indoor activities and with that extra time, doing well...a whole lot of nothing. We do need to rest and recovery and enjoy time with family and friends, but remember the next three months can have an impact on setting yourself up for the 2011 season.
After a long season, it is essential that you take a good break from swimming, biking and running to let the body recover, the mind refresh and any nagging aches and pains heal. A 2-4 week period of rest is a perfect time frame to forget about your triathlon training and the regime that comes with it and enjoy that extra one, two or even three beers or perhaps some good wine. No one should ever train 12 months a year. Talk to any professional athlete and they will tell you that they give themselves this time period to unwind after a long season.
All this being said, you can stay active and you can keep fit! Here are some important things to do over this period for those still in need of a multisport hit. Try these top three suggestions for the next couple of weeks...
- If you feel it's time to step up and find a structured training program, this is the time to talk to a tri coach about your goals and aspirations for the 2011 season
- If you have been waiting to upgrade your bike or get another fitting, this is the time to work on your fit. Test and tinker with what feels the most comfortable and invest in a good fit so you make the most of that aero frame!
- Make a list of goals that you wish to achieve and divide into two categories:
-Choose one or two goals that you hope to peak for and make your number one priority. This may be completing your first triathlon or marathon, stepping up distances or even qualifying for the world championships.
-Choose a couple more incremental goals to be used as stepping stones to the priority goal(s). Use these incremental goals to help mark your progress towards your number one goal for the year. Some examples may include dropping your 400meter swim time, improving your half marathon run split or enhancing your swim stroke to be more efficient in the water so come race day you are wasting less energy.
With these goals in place you will have a clear view of what you wish to achieve and focus on for the upcoming season.
The next four weeks are a great time to build gradually back into a routine. It doesn't necessarily have to be triathlon formatted but you are looking to develop your aerobic base fitness for when you start to lay down the foundation and gradually increase your mileage for the 2011 season. Aim to do some training nearly every day for 40-60 minutes. Yes, it can be a swimming, biking or running, but this is also a good time to get into the gym and do both cardio and functional strength work. Again, this is where a good coach comes in to help devise the perfect program for each individual. Take this time to work on your limiters and focus on technique work and drills.
And finally, the following 8-12 weeks is where we start to lay down a base, the foundation for the season ahead. Threshold work is not needed yet, but rather what I like to call 'LSD' or long, slow, distance work. Social group rides and runs are perfect for aerobic endurance building! If the weather permits, get out with some friends. Joining in with a swim squad is another great idea! It will not only keep your mind stimulated and allow you to catch up with friends, but it also helps you build the distance and your aerobic capacity.
Following these tips will not only help you re-energize and refocus for the 2011 season but also, you will find breaking down the colder months in this way will see time pass all that more quickly- before you know it spring will be upon us!
Kelly Wissolik
USAT Mideast Council Member
USAT Certified Coach
www.energyfitnesscoaching.com
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