The Off Season

It is my favorite time of the year!  The Off Season gives us a break from racing.  It is a time when we can reflect on the past season.  I love to look at my swim, bike and run totals for the year.  I keep track of all of my workouts and races.  So far I have 11 years of the red Jerome running logs filled with workout and race information.  Some years were better than others but consistency rules!   Now is the time to evaluate past performances and plan ways to strengthen any weaknesses.  It is the time to plan and register for races for the new season.  So far I have registered for a marathon and Ironman for 2012.  Yikes!   If you register for a race you will get out and train this winter.  The good races fill up fast!  The T-Rex series is open for registration.  http://www.runtrextri.com/

The winter months are a great time to build mileage, increase aerobic fitness and burn off those holiday pounds!  The effort should be comfortable or 80% or less of maximum effort.  Gradually increase the distance of your long run, ride and swim.  That’s right!  Keep training swim, bike and run!  Throw in some weight training and yoga in for good measure and skiing and snowshoeing for fun!  The winter  off season will go by fast, so enjoy it!

If swimming is your weakness take some lessons to improve swimming technique.  Practice the new skills learned by going slowly until muscle memory takes effect. 

Don’t ignore the bike just because the weather is cold or nasty.  I highly recommend a bike trainer.  You attach your bike and spin away indoors as long as you want at any time of the day or night!  It allows you to spend more time on your own bike, adjusting and getting used to the set up.  Come to the indoor spinning sessions at Running Fit!  Time goes by faster when spinning with others!  You will be glad you did this when spring comes around! 

Running in the winter may seem like a challenge to some people but most runners don’t let the cold weather get in the way of their training.  If you dress properly you will be comfortable and enjoy it!  Do most of your running at 80% of max effort or less and then add a bit of faster pace occasionally.  I sign up for a certain spring marathon every year.   That keeps me running through the winter.  Join the group run at any of the Running Fit stores.  It is more fun to run with people. 

Keep up your training through the winter and you will be ready for more triathlon focused training in the spring.  You will reap the benefits in the summer triathlons!