Earth 11/17/2009 1:39:39 AM
Traithlon Training - The Off Season
Are you making the most of you off season?
Here are a few of my suggestions to maximize your triathlon off season.
Keep Swimming: Swimming is probably the most skill-intensive part of triathlons. It's crucial not to lose the touch and feel of the water, or your technique. You can swim less and at slower paces during your break, but stay in the water. Keep concentrating on your form and technique.
Stay on the Bike: I know how hard it can be to spend long hours on a stationary bike. It's boring! But it's important to keep pedaling. My recommendation is that you do intervals of about five minutes in a high gear and at a low cadence. You should aim for about 55-75 rpms. A slow rate with a high gear will help maintain leg strength.
Work on Building Overall Strength: Maintaining your overall strength will help you avoid injuries when the new season starts. What I suggest is to concentrate on other planes of motion that you normally don't use in triathlon competition. Two important areas are the shoulders and the hips. You can strengthen your shoulders by using dumbbells and you can strengthen your hip area by doing twisting exercises. These are parts of the body that you don't use as much in triathlons, but they involve stabilizing muscles. Keeping your overall body strong will help you avoid injury.
So, take the time to rest, but don't just crash in front of the TV with a bowl of ice cream. And remember to ROCK ON!
