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Off Season Tips
By, Kim Loeffler
For many athletes, the “off-season” referred to as the cold, dark, lazy months of November through January. While a 3-4 week break from training can be advantageous mentally and physically, too many athletes stretch this “off-season” way too long. Below are some tips to help you get the most out of your base phase and ultimately, your entire race season.
Speed Work: Include a weekly speed work session in each sport. Keep the intervals short, fast, and controlled with full recovery. The purpose is to improve your neuromuscular coordination, economy, and flexibility. For example; swim fast 25s, include 20-30 second strides into your aerobic runs, and perform several 1 minute high cadence spin ups on the bike. ?
Efficiency: Take advantage of this time to improve your technique and efficiency in each sport. For swimming, consider getting some underwater stroke analysis and perform drills that specifically address your main area of weakness. For running, include running drills and short strides. Focus on your form and run with a long, powerful, efficient stride. If you have access to a computrainer, you should perform all your indoor rides using the spinscan mode. Try to detect areas of weakness or inefficiency in your pedal stroke, and perform drills to improve it. Strength Training: While volume and intensity are still low, at the start of your base phase is the perfect time to introduce strength training and improve your strength to weight ratio. Include 2-3 sessions per week focusing on dynamic, functional exercises. If you are aware of muscle imbalances, this is the perfect time to strengthen them.
By including speed work, skill/technique work and strength training into your base phase you will start your ironman buildup with a strong foundation where strength and speed gains can be optimized and ultimately perform at your best.
Good luck! Kim Loeffler
Kim Loeffler is a Professional Triathlete, two-time Ironman National Champion, Coach and Business Owner of On Track (www.ontrackhealth.net)
Editors Note: We have found that taking 6-10 Master Amino Acid Pattern (MAP) pre-race, and 5 additional tablets every four hours during the race, along with your other nutrition improves performance. 6 to 10 tablets after the race speeds recovery and diminishes muscle soreness.
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