jlienau03

Well I did my first triathon two weeks ago (1/2mile swim, 13 bike, 3.1 run):

swim-13:55
trans1- 1:52
Bike-42:21
tran2-1:35
Run-21:29

Total: 1:21:10

I've got another one coming up this saturday which I'm really excited about. These triathlons are addicting But anyway, after saturday I'm done doing triathlons until next summer. So, I was just wondering what some good exercises are for the "off season." I live up in wisconsin and eventually snow will come and I can't bike. I HATE biking at the gym, it's so boring and just doesn't feel the same. What are some good weight lifting exercises to help with improving the all around triathlete? I'd like to be more competitive in the beginning of next summer, shooting for times of around 1:10. I also plan to move up to the international distance some time mid summer too. Dunno if it matters but my age is 22. Any advice is appreciated!

Johnny

dtipton

Do you cross country ski?

Staylor36

This is my first year doing tri's also, so I am kinda in the same position. My game plan is to taper down for a while, then sometime Jan-Feb start to taper back up and hit it hard, I don't think it is possible to be in peak performance shape year round unless you're an elite (then you wouldn't have these problems)

As far as biking, I plan to just spend alot of time on the trainer with a butt load of spinervals and chris carmichael training videos, a few time trial specific ones, and just some other all around fitness ones, swim at the gym, and run outside for shorter distances and treadmill for longer runs when its real cold. Also try to continue to do bricks whenever possible.

The last few years I was strictly into cycling so during the offseason I would, like an idiot, let my fitness level go to crap and spend all winter bulking up in the gym which was pretty stupid looking back.

Like I said, I am still a tri newb so my advice might not be right on, thats just what I think will work for me. Hopefully some other people will chime in with some good advice as I will be waiting too!!

Oh and those are pretty good times for your first, how did you place in your AG, and overall??

senatorw

Get youself a triathlon training book or fork out some money for a season plan (you can find some decent free plans here https://www.beginnertriathlete.com/cm...p?articleid=19). You would want to think about a lengthy base building period, long slow miles at a reasonably low heart rate.

Since you're in Wisconsin you might want to invest in a quality trainer (Kurt Kinetic or CycleOps are generally regarded as two of the top, though many like 1Upusa as well) or set of rollers. When I started out, I bought just about every 12 hour DVD of the Tour de France from World Cycling Productions (love Phil and Paul) and watched the tour as I rode for hours on the trainer.

jlienau03

I don't cross country ski at all, but it sounds like a good idea.

Some exercises I had conidered for training were walking lunges, jump rope, resistance exercises (maybe some things with those giant rubberbands?). Looking for some good core exercises too, my lower back often gets a little sore while running or biking, so I'm looking to strengthen that area. And strengthing the core usually improves general performace of most atheletic activities.

I'm entering graduate school this year so I don't really have much money, looking for cheap options.

I finished 8th in my age class, and was somewhere in the 60s for overall.

bikinpolitico

Focus on improving whatever your weakness is in the off season. Looks to me like your swim, but you can determine that by looking at your age group ranking for each discipline. I'd also try to do some weight training. Get a copy of the Triathlete's Training Bible by Joe Friel for weight training plans that will improve your performance without adding bulk (endurance weight training is VERY different from body builders.)

sparky221

This is a very timely topic. I did my first tri this summer and loved it. I'm planning on doing more next year and try an Olympic tri next fall. My plan is to join the masters swim team and improve my swim time next year. I've got a 1 year base of running, so I can start doing more advanced stuff there without aggravating my achilles tendonitis that I had last year. I'm hoping to keep riding all winter here. It's wet, but rarely below freezing, so I think I can ride all winter.

Would a good plan be to push myself on the swimming over the winter while I do lower heartrate stuff on the bike and runs? Then start ramping up the running and biking in the spring?

bikinpolitico

I think you focus on whatever your weakness is. If you did a sprint and now want to do an Oly, you biggest limiter is probably going to be endurance, so I'd start with that.

Swimming is always good to choose because a lot of the time your performance comes down to how good your form is. You can always work more on your swim.

Do be sure to work in a at least 2- 4 week transitional period when you do no focused training. If you trained right for your recent race, you'll be feeling good and want to go back at it hard. Don't do it! You'll be burned out in about 6-8 weeks. You can still exercise, but don't do extremely long or hard workouts. Try other sports or just swim, bike, or run for fun. This will prevent burnout.

sparky221

Yep, I'm thinking some time with Masters swim classes will help. I got Total Immersion about 2 months before my tri when it became apparent that, even though I know how to swim, I don't know how to swim efficiently. Even 2 months of using it helped a lot. I think someone watching me would really help at this point.

I read that in earlier posts, so I've tried to do that. I was getting tired of training and just biking to feel the speed and enjoy the ride was fun. No cyclecomputer. No goals. It has helped. I'm starting to think about what the next 9 months of training will look like to get me ready for next season. I guess I caught the bug if I'm looking forward to next season already!

dtipton

I read the highest measured VO2 max for both a male and female were cross country skiers. Gotta be doing something right......

sparky221

If you improve on the times you got in your first tri, you will probably medal! I didn't say it earlier, but what a great time! Your transitions must have been well rehearsed because you flew! Congratulations and keep at it, you've got some real talent.

woodstock

Join a tri club!! Cheap and fun. Work on core, lots of swimming, spinning classes and trainer. I'm lucky I live in a year round climate, but these fill in the rainy, dark days.

msu2001la

I will spend the "off season" working on my core (either on my own, or through pilates and/or yoga classes), and doing spinning classes once or twice a week. Also, I will do some weight lifting to keep my upper body in good shape (which is something I don't have time when doing tri-specific training).

Aside from that, I will probably swim once or twice a week depending on my schedule and probably throw in the occasional treadmill run, but not really get back on endurance cardio until Feb. or March.

I'm not a training expert or anything, but this is what has worked for me as a cyclist in the past, and keeps my general fitness at a pretty good level during the winter.