PURE PERFORMANCE | RACE PLANNING
PLANNING YOUR
BY JUSTIN GRANGER
As the summer months slip away and the reality of winter becomes evident it is easy to lose your motivation to continue a triathlon training plan . The combination of shorter daylight hours and cooler temperatures does not contribute in inspiring one to partake in physical activity , especially outdoors ! Winter casts images in our minds of warm clothing , fireplaces and hearty meals . How on earth are you going to keep fit with these thoughts clouding your vision ?
Change is the answer ! It is fairly obvious that the rigorous training regime you have followed through the entire summer season is not sustainable come winter . Now is the time to reset and map out a change of direction that will provide new motivation and an exciting different pathway to keep your off season training consistent and maintain your hard earned fitness levels . In maintaining aerobic fitness you will ensure that the transition to pre-season training is seamless and reduces the time it takes you to reach race fitness once tri season arrives .
What changes are we talking about ? Off season is a chance to become a more single sport minded athlete . Taking out the triathlon specific sessions like brick sessions , time trials , track work and heart rate sets . Winter is the best time to focus on one piece of the puzzle at a time . A time to work on either a weakness , improve on a strength or correct an imbalance .
Some great ideas that you can either focus on over a number of short blocks or spend the entire off season on are :
GYM WORK , STRENGTH TRAINING AND FUNCTIONAL FITNESS . There are many different indoor gym related training opportunities that are perfect for the winter months . Whether you want to focus on a specific muscle group or just general strength , a weights program developed by a professional PT or Tri Coach is a great way to isolate what is best for you to achieve your goals in the most direct manner . If group fitness is more to your liking then F45 is the perfect workout to improve your functional fitness . F45 studios are popping up everywhere and really do provide a great mix of strength and cardio training . Other forms of exercise that are great for the off season include Pilates and Yoga .
SWIM TECHNIQUE Finding the time during tri season to spend a whole or even part of a swim session on swim drills and technique is almost impossible . The battle to get in sufficient race paced swimming will always render drills a waste of time in season ! Winter is an opportune time to focus on this type of work as you will have time to practice proper technique and absorb it . Including a couple of technique sessions into your weekly plan is perfect . Switching between a session of stroke related work and then the following session spent on kick and core is key . Including some dry land work is also beneficial and is a simple matter of getting a hold of some swim cords and performing a few exercises on pool deck prior to jumping in .
CYCLE RACING Winter time is our Australian Cycling Road season and opportunities exist in every state Australia wide . Local cycling clubs are just about everywhere and all you need to join is a road bike and a cycling licence to hone your skills and improve your bike leg . Cycle racing will undoubtedly strengthen your cycling legs and develop your skill set making you a more confident and capable rider . There are many grades and categories for every level of ability and once you break the ice ( cyclist versus triathlete mentality ) the benefits will be priceless . Many clubs have organised training sessions for members to join in on .
RUNNING RACES From 5km Park Runs , to 10km foot races , half marathons , cross country running events and marathons - running season is at its pinnacle during the winter months . This is a great time to train up for and race a distance that you haven ' t attempted before or go out and establish your straight ( non tri ) personal best time . Running races provide you with a true indication of your running ability comparative to others and without bike legs . You will learn great pace judgment and find your limits through competing in running races .
Whatever activity or strategy you choose , winter is an important part of setting you up for a successful triathlon season . It can help freshen your mind and soul and is essential for the longevity of your triathlon career . Get out there and reignite your motivation !
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