Off-Season Triathlon Training

A triathlon is unlike any other sport. They consist of a swim, a bicycle ride and a run over various distances based on the athlete's level of expertise. Offseason training is necessary for the triathlete to improve technique and maintain strength and endurance. Offseason training enables the triathlete to remain competitive in this grueling test of endurance and speed.

  1. The Initial Focus

    • Training for triathlons in the offseason involves similar elements of in-season training, with a focus on lower intensity, more recovery time and improving technique.

      After a long racing season, the triathlete needs to recover. Lower intensity workouts coupled with longer rest periods allow the body to recover more quickly while still maintaining muscle strength and endurance.

      Technique is improved by focusing on the dynamics of the swimming, running and biking movements and making changes that cannot be made during the race season where speed and endurance trump efficiency and technique.

    Weekly Running Volume

    • According to Ken Mierke, two-time World Champion triathlete, maintaining a weekly running volume not only strengthens the lower leg and all its connective tissue, it will also drive your intensity and running volume in the future. To prevent injury, you should scale back frequency of runs from five days a week to three or four. It will keep volume up while decreasing the possibility of injury.

      To maintain speed, getting some track time to work on stride and sprints will be a necessity. Track time will enable you to work on shortening stride and increasing turnover (quicker strides). Shorter and quicker strides equal faster running times.

      Developing long runs for races can be done by running for two hours one day a week. It should be done slowly and gradually to prevent injury. Focusing on technique with the longest run enables the triathlete to run a stronger race.

    Improving Swim Stroke

    • Triathletes train to swim in the offseason by using pool time to hone their swim stroke and improve speed and efficiency. Torso rotation is the technique that enables a swimmer to breathe easier, generate more power and position the racer to slice through water, creating less drag. A few days a week in the pool to work on trunk rotation, not swim fitness, strengthens the triathlete's swimming technique.

    Driving Cycling Cadence Higher

    • Driving your cycling cadence higher is best as an offseason training exercise because of its load on your aerobic capacity. To improve your cycling performance in the offseason, use a trainer (device that converts your race bike to a stationary bike), and slowly work your cadence upward. Spinning drills are a good way to train for higher cadence, and a consistent effort will show next race season. Smaller gears at higher cadence for all offseason riding will gradually increase cadence while giving the body ample time to adjust.

    Strength Training

    • Improving muscular strength is a must in a triathlete's offseason workout. The combination of strength training with technique-focused training and ample recovery time are the building blocks to a stronger body and quicker times next race season.

      Your strength regimen should be focused on exercises that develop muscle endurance, not muscle mass. This means higher repetitions with lower weights. Any triathlete strength training routine should not exceed more than two or three days a week.