Drill Focus

The off-season is a great time to focus on drills simply due to the fact that we are not fixated on piling on the training miles and we can focus on key workouts that can improve our technique and efficiency.

This blog entry is especially for those with a swim limiter.

If you have ever experienced another swimmer thrash you up and down the pool seemingly with little or no effort it does not necessarily mean that this swimmer is fitter or stronger, rather this swimmer likely has a finer feel for the water, and a more refined technique.

One of the hardest things for most triathletes to understand is that they can actually get much faster by working on their technique rather than just pounding out excessive yardage in the pool. Every triathlete, regardless of how slow or fast they may be, should include stroke drills as part of their daily swim routine. As the season progresses the amount of time spent on drills can be reduced; however, by even doing a short set of 6X50’s drills can help maintain an effective technique base which will only serve to reinforce good habits.

The time you put into drills and technique work now will pay dividends as your season matures. Starting with a solid foundation will lead greater success down the road.

Winter Training

Cold, wet winter nights are not the best motivation for off-season training but now's the time to start preparing for the spring. The hard work put in through the winter will make all the difference once the race season returns - something it's always worth remembering when the nights are dark, and the motivation is low!

During these months train for cardiovascular endurance. This endurance training is training that does not build up high levels of lactic acid, can be sustained for up to and over an hour in duration but is still taxing on the heart and lungs.

The endurance exercise builds a big 'base' of fitness from which to work on and the improvement in your aerobic capacity will aid the high intensity work when it is added to this foundation pre-season.

Periodization & the Off-Season

I was recently asked a great question regarding periodization and how it affects performance in the off-season. The question was as follows:

I believe in periodization simply because every book I have read on coaching supports it..My question is, after my first season is over and I have increased my FTP and running speed at LT, fm muscular endurance workouts in the build & peak periods. When I go into winter phase and will not do any of those type workouts, will I not see a BIG drop in the gains I have made and therefore how I do year on year improve significantly my power and speed at LT - if I have 3-4 months where I do not work on it & let it always slip back. The other reason I ask is most of my club mates think I waste my time with building Aerobic base and they just keep up high intensity training all year round & just throw in a few long rides.


My response:

It sounds like your club mates fall into the category … failing to plan is like planning to fail.
Planning is at the heart of success in nearly every endeavor in our lives. In sport the most commonly used method of planning is called periodization. Periodization isn’t just for elite athletes. If you’re training somewhat randomly or repetitively, using periodization in your training has the potential to produce a higher peak of fitness for your most important races. The keys are:

• The closer in time to the race, the more like the race training becomes. This is called “specificity.”
• The best determiner of success for experienced athletes is race specific intensity—not volume. Heart rate monitors, power meters, accelerometers and GPS pacing devices greatly improve your chances of getting training intensity right.
• Training is purposeful. There is a reason for every workout. If you don’t know why you are doing it then perhaps you shouldn’t.
• Training follows a planned pattern of alternating stress and recovery to avoid overtraining. This is done at all three periodization levels—weekly, monthly and annually.

There are three common reasons for failing to succeed when using periodization. The first is a failure to be flexible with recovery. If you are feeling completely wasted it’s time to rest regardless of when the plan next calls for it. The second is failing to set aside time each week to plan the details of the coming week. Once you get a training routine established this will take only a few minutes. The third, and most likely cause of periodization breakdown, is other athletes. You may have designed the perfect plan but then your client hooks up with another swimmer, biker or runner and the next thing you know they are trying to “win” the workout. Planning and purpose go out the window.

But you knew that so to answer your question …yes you need to step back to build again for next season. Understandably this can be a difficult transition. After following a regimented training plan and gaining fitness during the spring and summer, suddenly, you are without a goal race to train for. Sure, downtime is essential to maintaining a healthy and well balanced life, but after a few weeks of active recovery, then what? Some people take recovery to the extreme, their bikes acquire cobwebs, and running shoes become buried in the back of closets among a sea of shoes. Unfortunately, when spring rolls around, these athletes must start from scratch in rebuilding their fitness.

More seasoned athletes know that the key to maintaining year-long fitness, and seeing improvements in race times, is through a year round commitment to a healthy lifestyle. The “off” season is a great time to have fun with your training:

Plan easy weekend bike rides throughout the Fall. Sign up for Fall and Winter road races. What better way to reconnect with training buddies and get in some speed work then to sign up for local 5 and 10k races.

Brush up on your off road biking skills. Mountain biking or Cyclocross is a great way to maintain bike fitness and add variety to your training. Take up cross country. Include the whole family, or plan a trip with your non-tri friends who don’t get to see you as often during triathlon season….plus it’s a great cardio workout. Head to the mountains for some hiking weekends with friends.

In addition to these fun activities, the off-season is a great time to build tri-specific fitness:
Hit the gym and make weight training 2-3 times a week a priority; your dedication will pay off come race season.

Dedicate a month to your weakest sport. Decide that December is going to be your big “swim” month, hit the pool 3-4 days a week while biking and running take a backseat. Make sure to vary your workouts, focus on technique and endurance. Maintain a training plan to stay focused on your long-term goals throughout the winter. Map out a base building training plan for the off season. This will allow you to prioritize limiters to work on, and keep you focused on the season ahead.

Come next season you’re club mates will wonder where all the speed came from and will be asking you your secrets. Just say one word, Periodization.

Good luck and stay focused,
Jeff