Think of the rest-recover-begin training process in three distinct stages:
1. Total Rest
Immediately after race season, take at least one to two weeks of complete rest with no training whatsoever – longer if required. Eat, drink, sleep and be merry. Analysing the race season with a discerning eye is commonplace during this time, but leave it there. A more thorough analysis can wait. If you really want to exercise during this period, go for some long walks with the family or the dog.
2. Active Recovery
For the next four to twelve weeks, enjoy some light unplanned exercise away from triathlon. This might include winter sports, indoor rowing, hiking, mountain biking or anything else that appeals to you, works up a sweat and doesn’t lead to any injuries. Work out at an easy to moderate intensity and consider taking two full rest days per week during this phase.
3. The Prep Phase
Now resume structured and low-volume triathlon training (see training plan), but only lightly for the first four to eight weeks. This phase is designed to provide an easy, gradual return to proper training rather than preparing to race. The weekly volume is 40 to 50 per cent of what might be performed later in the year. And most (not all) of the training is at an easy intensity.
The length of the prep phase depends on the length of time before your target race. If there are 40 weeks until you’re a race, perform eight or 12 weeks of prep phase training. If your target race is in only 24 weeks, you should aim for around four weeks.
At the completion of your prep phase, ramp up your training volume and intensity gradually each month with specific race goals in mind so that your fitness continues to build toward you’re a race.
Below is an example of a prep phase training plan for a month. It is a generic plan which includes two workouts in each discipline per week. It can be used to train for any distance of triathlon. The idea is to build routine and momentum. This plan opts not to incorporate training based on specified heart rate, wattage or pace guidelines. Instead, rate of perceived exertion (RPE) is utilised as a guide where 1 = extremely easy and 10 = the hardest effort you can possibly maintain for 30 seconds. Training with power, heart rate or a GPS is optional here.
For the swim, consider joining a group. This is the most efficient way to improve, especially if you have a coach poolside offering advice. Contact your local triathlon club
or masters swim group, or alternatively, organise to swim with a group of friends for added motivation. Perhaps get a lesson from a professional if required.
On the bike, there’s a lively midweek indoor workout which can be done at a gym or at home using a turbo trainer or stationary bike. On the weekends – assuming rideable weather – head outdoors and perform an easier ride but longer ride, adding some distance each month.
The plan includes a 5km run race or run timetrial each Saturday as speed work sessions. This speed will assist across all distances come race season. The plan includes an active recovery phase in week 4. Feel free to switch days to better fit into your weekly routine.