2. Rest more 4. Po­lar­ize your train­ing

Triathlon Magazine Canada - - FEATURES -

The rest pe­riod for high-in­ten­sity sets should be length­ened. For ex­am­ple, an in-sea­son work­out of 6 x 5 min­utes at thresh­old in­ten­sity might be de­signed with two min­utes rest be­tween each rep­e­ti­tion. For the off-sea­son, you can ad­just this ses­sion to 2 to 3 x 5 min­utes, with four or five min­utes rest.

Max­i­mum power in­ter­vals also have ben­e­fit in the off-sea­son. For these work­outs, full re­cov­ery is re­quired, so ad­just­ing the num­ber of ef­forts will make these work­outs ap­pro­pri­ate dur­ing the off-sea­son. 4 to 5 x 15 sec­onds of max­i­mum ef­fort is enough in the off-sea­son to main­tain neu­ro­log­i­cal re­cruit­ment. Re­cover com­pletely be­fore you per­form an­other in­ter­val. Your train­ing at this time should ei­ther be hard or easy. (Po­lar op­po­sites.) Rid­ing tempo, or medium, ef­forts ac­cu­mu­lates fa­tigue in the body and the ner­vous sys­tem, which you are try­ing to avoid dur­ing an off-sea­son break. De­sign your in­door ses­sions to ei­ther be an easy, re­cov­ery ses­sion with some tech­ni­cal com­po­nents or, if you want to do some in­ten­sity, a short, hard ses­sion with a lot of rest be­tween ef­forts. You don’t have to ride with any in­ten­sity dur­ing your off-sea­son break if you don’t feel like it, you can just rest and get back to train­ing when you are ready. Af­ter all, the point of an off-sea­son break is to rest. How­ever, a lit­tle bit of in­ten­sity will keep you fit, work on your tech­nique and keep it in­ter­est­ing. Do what feels good – just don’t do too much.

Me­lanie Mc­quaid is a three-time Xterra world cham­pion. She lives in Vic­to­ria.

LEFT Cy­cling gyms are a great place to help make in­door train­ing more so­cial

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