The Chal­lenge Plan

Triathlon Magazine Canada - - T1 -

Ath­letes fin­ish­ing the sea­son with­out sig­nif­i­cant ac­cu­mu­lated train­ing and fa­tigue don’t need a long train­ing break. Be­gin­ner and recre­ational triath­letes fall un­der this cat­e­gory. With fewer life­time hours of triathlon train­ing, these ath­letes ben­e­fit from con­tin­u­ing their devel­op­ment in the off-sea­son sooner. Tak­ing time away from the race sea­son train­ing rou­tine while keep­ing an eye on triathlon-spe­cific im­prove­ment is ideal. With this off-sea­son plan, the chal­lenge goal is a nice car­rot dan­gling in the im­me­di­ate fu­ture. With races months away, a short-term goal is mo­ti­vat­ing, as it cre­ates more im­me­di­ate urgency in train­ing. The struc­ture of this chal­lenge should match any gaps in abil­ity in triathlon.


• Swim, bike or run ev­ery day for 30 days (fre­quency fo­cus) • Set a large tar­get mileage fo­cus for a month for one of three sports (for ex­am­ple: av­er­age 10 km swim­ming per week for a month) • A strength chal­lenge such as five min­utes of

planks ev­ery day for 30 days • A mo­bil­ity chal­lenge like 30 min­utes of

dy­namic stretch­ing ev­ery day for 30 days • A men­tal train­ing fo­cus of 15 min­utes of

med­i­ta­tion ev­ery day for 30 days

This block should be chal­leng­ing but not ex­haust­ing. Start­ing your pre-sea­son triathlon train­ing rest­ing from the off-sea­son is not ben­e­fi­cial. The chal­lenge should ad­dress a weak­ness, have a de­fined mea­sure of suc­cess and not risk in­jury or cre­ate sig­nif­i­cant fa­tigue.

Triathlon train­ing is repet­i­tive, so be­ing flex­i­ble and creative dur­ing the off-sea­son is a great way to fight burnout while mak­ing progress. Train­ing doesn’t have to be rigid and se­ri­ous all year long. Add some cre­ativ­ity with one of the above plans and start 2018 ready for a strong sea­son.

Me­lanie Mcquaid won Triathlon Canada’s Mul­tisport Ath­lete of the Year award af­ter win­ning the ITU World Cross Triathlon Cham­pi­onships in Pen­tic­ton, B.C., last year.

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