1. Keep it short

Triathlon Magazine Canada - - FEATURES - WITH ME­LANIE MC­QUAID

OFF-SEA­SON BIKE WORK­OUTS are de­signed to rest your body af­ter a long sea­son of rac­ing, while still keep­ing in touch with some fit­ness be­fore start­ing next sea­son’s build. Smart off-sea­son train­ing should briefly touch on tech­nique, power and in­ten­sity, while still al­low­ing for over­all re­cov­ery. The fol­low­ing guide­lines will help you de­sign off-sea­son cy­cling work­outs to match those goals. Off-sea­son trainer work­outs are ef­fec­tive when they are 75 min­utes or less. In the off-sea­son, good choices for longer train­ing ses­sions would be cross train­ing, – cross coun­try ski­ing, snow­shoe­ing and moun­tain bik­ing, for ex­am­ple. Choos­ing al­ter­nate sports al­lows your body to avoid the repet­i­tive mo­tion of your reg­u­lar triathlon train­ing. If you want a ses­sion on your time trial or road bike, it is bet­ter to keep it short.

In ad­di­tion to to­tal work­out du­ra­tion, keep the vol­ume of qual­ity train­ing short. Off-sea­son ses­sions should in­clude half the qual­ity time you do in a ses­sion dur­ing the sea­son. This means a ses­sion de­signed as 30 min­utes of thresh­old work should be short­ened to 15 min­utes in the off-sea­son. For ex­am­ple, in­stead of 6 x 5 min­utes of thresh­old ef­fort, do 2 to 3 x 5 min­utes.

RIGHT Cross coun­try ski­ing is sure to in­crease your aer­o­bic per­fo­mance

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