Moggs24,

You probably feel like if you stop training hard you will lose your fitness gains right? Wrong! LTUbound is %100 correct, your body can only sustain about 6-8 months of building fitness before you must rest. Unfortunately for you it sounds like you have reached what is commonly referred to as over-trained, which can be reversed but will take some time. Personaly I would suggest that you take it very easy for the next 3 months and pick it up again in March time frame. You can reduce your training load down to about 45% less than what you would be doing in your peak phase of your training cycle. No more speed work till spring, and more importantly no more training plans, that is where you give your mind a rest. The weights are a great off season activity. You don't have to swim bike and run mutliple times a week in the off season to retain your fitness. More importantly, while you are recovering in the off season is where the greatest gains are made, as with all training, that is where you make the biggest gains, while recovering effectively. I swim 1 time a week, bike once, but still run 3 times, easy aerobic miles, no tempos, no intervals, no hill training, save it for the new season, your legs will be fresh and so will your mind. A wise man once said "you can hang up the bike for a while and even avoid the pool like the plague, but always try to keep up a good base of running", I beleive this to be very true, and don' mind sticking to it in the off season, reason being is that you bones build up rigidity from running, along with your ligaments and tendons staying strong as well, this is the reason to stay running at least 2-3 times a week(easy miles). Another good way to stay fit in the off season is to plan a shorter race, 5k or 10k every 4-6 weeks and give it everything you got, this is really all the high intensity you need in the off season. Remember to that another warning sign of overtraining is an elevated RHR(resting heart rate), you may want to start keeping tabs on it. Pay close attention to your form while lifting and I hope you started off with an easy plan to limber up your ligaments and tendons, like anything else you must start out easy if you have not lifted for a while, and very importantly remember that form over weight is crucial to functionality and staying injury free. Also your running will slow a bit while doing such weight lifting activities, its perectly normal. If you have not yet, I would start with a month of cross training that consists of no more than 3-6 hours per week with a go only if you feel like it plan. Then begin off season training which consists of easy aerobic miles, this will be the foundation for your new season. Good luck and rest up!

-Anthony

Weightlifting program is as follows:

1.) Lat pull downs(upper back; pull phase of stroke)

2.) Leg extensions(upper legs/quads; supports weight-catching phase of running and builds additional muscle massnecesssary for half marathon distances and up)

3.) Leg curls(upper leg/hamstring; boosts pull through for both cycling and running)

4.) Bench press(chest; improves pull phase in swim)

5.) Squats(glutes and quads; generates power for cycling and strenght necessary for hilly running)

6.) Lateral dumb bell raise(shoulder joint; supports healthy shoulders to prevent swim injuries)

7.) Calf raises(lower legs/calves; helps push-off for running)

8.) Dumb bell pullover(works all muscles in catch phase of freestyle stroke)

9.) Backward lunges(adductors and glutes; targets all muscles in push phase of hilly running)

10.) Biceps curl(front of upper arm; assists in part of the pull phase in the swim and provides climbing leverage on the bike)

11.) Triceps extension(back of upper arms; maintains form through back half of swim stroke)

12.) Leg press(glutes and quads; most important exercise for developing power on the bike)

There are 4 phases, adaptation, endurance, power, and chisel.

Frequency is 2 sessions per week seperated by at least 48 hours.

Adaptation - 1 set of 12-15 reps of each exercise mentioned above. Should not feel any major muscle burning at the end of the set. When no soreness occurs the next day, move onto the next phase. This phase will last 2- 4 weeks.

Endurance - same as adaptation, this phase consists of 2 sets of each 12-15 reps and will last 8-12 weeks.

Power - 1x10, 1x8, 1x6, are the reps for this phase, give it your all, the last rep should be max effort, do thses sets twice a week, this pahse lasts 4-6 weeks.

Chisel - this set is similar to endurance, except with a slightly lower weight, the key here is to apply speed while maintaining form, this is also where you will become most fatigued(from speed, not weight of sets). This phase should last 4-6 weeks or end at least 4-6 weeks before your event.

Remember that form is paramount slow and controlled motions are recomended for all lifting with the exception of the chisel phase, hopefully you will have gained good form by then.

Good luck, train safe!