Kevin Moats | 10 Things about Training and Racing for an Ironman I have learned in my 50’s:

Winter Break and Off Season Training

The concept of an “Off Season” seems to have changed over the last 5 years. The triathlon season, by all rights, lasts about 6 months, the season starting in April/ May and concluding in September/October depending on there you live. Yet all the “canned” training programs, Triathlete/Inside Triathlon articles, etc, now espouse a 4 to 8 week active recovery, then back to the grind stone with “base training”, progressing to the “build phase”, and finally race season . Various Ironman champions claim they begin training for next year's Kona World Championship the day after.

Enough!! If you are planning to do triathlons over the long haul, you need to pace yourself. In order to keep at this sport year to year, to recover from nagging injuries, and recharge one's desire and passion for triathlon/Ironman, one needs a true break of 2 to 3 months, not 4 weeks. However, I am not suggesting you sit on the couch, gain 10 pounds, and lose all your hard earned fitness. No, I am suggesting a change of venue, and of sport to allow the body and mind to recharge. Pursue alternative sports that continue to develop core and leg strength. Mountain biking, cross country skiing, surfing, roller blading (I confess, I've never tried) and my favorite- alpine skiing both in and out of bounds.

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Every winter, after I have competed in my obligatory winter marathon , to measure the exorable slowing of my once mighty run, I turn to a few weeks of skiing in Jackson Hole .

Alpine and Nordic Skiing is about as far from triathlon training as one can get. Cold, sub zero temperatures in fleece and Gortex. The only lycra are my running tights I wear under my ski pants. And yet all the same muscle groups are used, just in a different fashion. Skiing “out of Bounds” or Back Country becomes a day long sequence of “squats” and leg lifts, as one boot packs up 2,000 ft climbs kicking in each step for 3 to 4 hours in pursuit of that most mystical of all experiences-dropping in for a series of 10 to 20 turns floating effortlessly on top to 2 to 3 feet of dry untouched fluffy powder. A “lazy” day of in bounds skiing (riding chair lifts) becomes a series of plyometrics- descending through deep mogul fields, with gluts, quads and hamstrings screaming to stop . Even a fast run down a groomer slope hurts far more than a series of leg extensions in the gym. Basically, you will get 2 weeks of weight training without going to a gym.

Yes I will still swim 3 X's a week, if I can find a pool-usually at altitude, so I practically pass out after every 100, and if it's not snowing too badly, I will run 2 to 3 x's a week for an hour. But the pace is slow and usually on groomed cross country trails or snow covered roads. I can't run much faster than 10 minute mile pace under such circumstances so I am forced to take it easy.

So get out West for a few weeks. You will have plenty of time in March and April to rebuild your "lost" fitness. And you will train and race harder than ever, rather than thinking, not another 5 hour Bike ride, or 5:30 AM swim workout, or Wednesday evening track workout. Time enough for that as well.

Good Training and good racing in 2008.

Other articles from Kevin

Articles from Kevin:
The Eight-Week Winter Marathon, or Early Season Triathlon Training - Age Group Excellence: Part 1: Running Off the Bike - Part 2: The Challenges of Kona - How to train to run 26.2 Miles after swimming 2.4 miles and bicycling 112 - The Mid-Season Break - 30 Days to Kona: Peaking/Tapering for the Big One - Kona Spring Training Camp -10 Things about Training - Winter Break and Off Season Training - Turnaround Buoy in Kona! - Lavaman Race Report

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