SO HOW DO YOU STRUC­TURE AN OFF-SEA­SON PRO­GRAM?

Triathlon Magazine Canada - - Warm-up Tri Tip -

There is no “one size fits all” so­lu­tion. Here is how I struc­ture my off-sea­son.

Week One: Noth­ing. This week I don’t en­gage in any phys­i­cal ac­tiv­ity. Weird, I know. I have a flex­i­ble sched­ule where I am able to sleep in (rel­a­tive to those early morn­ing swim ses­sions). I also cook new recipes, wear pants with­out a stretchy waste band and may even at­tempt to blow-dry my hair in the morn­ing. All the new-found free time goes to those ran­dom lit­tle things that I don’t nor­mally do dur­ing the year.

Week Two: Very light ac­tiv­ity. For me, this usu­ally means find­ing my in­ner Zen with some yoga classes, lots of long walks outdoors or hit­ting a climb­ing gym, etc. By now, the nov­elty of non-stretch pants has worn off and the re­al­iza­tion that blow-dry­ing my hair is pure masochism. It’s back to the usual stretchy pants and a pony­tail.

Week Three: I miss triathlon. I want to swim, bike and run. I miss pick­ing up things that feel heavy. I even miss the pain I ex­pe­ri­ence dur­ing phys­io­ther­apy ap­point­ments and foam rolling. This week, I be­gin very easy, low-vol­ume and un­struc­tured swim, bike and run ses­sions. The key word is “un­struc­tured.” This means that I just do what my body feels like do­ing. Maybe that means run­ning on trails or swim­ming back­crawl and breast­stroke in the pool. What­ever my body asks of me, I oblige, and not the other way around.

Week Four: I’ve given my body the rest it was ask­ing for, and now it’s ready to be­gin train­ing again. This week is the be­gin­ning of a slow and grad­ual build to bet­ter fit­ness and achiev­ing new goals.

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