1. OK, now that the season is coming to a close, what do you suggest for off season training? Is there a good book or a good plan to follow? Any suggestions? I don't want to get lazy!
2. Also, I live in Colorado, so I'm having a hard time figuring out what cold weather people do with the biking when there's a ton of snow on the ground (not there yet, but I'm sure it'll get there soon!) Do people just use a stationary bike and take spinning classes?
Thanks for the help!
its a great time to work on your weak areas and take some down time.
where in CO do you live. in Boulder we ride all yr round. you might have a day or 2 with snow on the roads but it dry's fast!
spinning classes are great. good motivation, easy to take, no gear, etc.
if you have a masters swim. winter can be a great time to work on your swim and get in some consistent pool time.
But... depending on your last season, what 09 hold for you, your job, family, training resources, etc it could mean alot of different things.
last Fall I did a series on transition training.
PM me if you have any questions.
As far as riding in the snow, I got a computrainer last season to train for an early season IM. I live in Chicago and we got blitzed last year, and really had almost no time to ride outside, in fact I really didn't. Computrainer is the best training investment I probably made and also made me a **** of a lot faster. Bit pricey, but you may want to look into it. Its much better than sitting on a trainer. I've done 5-6 hour rides on IM course simulations with it, and it mimics your actual performance pretty closely. I used it on several courses I've actually raced.
I was told to look at building my base over the winter. Spending more time in the saddle, whether it be on the road or on a trainer indoors, spending some time doing longer distances in the pool and running not worrying about speed rather form and endurance. Apparently this not only will make you a little bit faster, but when the main training for the season starts, you will have the engine built, and would then focus on tweaking it for speed. Just my $0.02. I am a newbie too but that had made sense to me and will be what I will be doing this winter.
Thanks, that's helpful! I need to start something pretty quickly! I've taken the last couple of weeks pretty easy and only been working out about 1/2 hour a day, so I feel like I need to step it up this week!
I love spin classes! We also have a cycleops trainer. We live in Wisconsin - lots of snow too!
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thanks for the tips, I actually just started spinning classes last week..fun stuff. I currently have been running 3 times a week, one time with a longer stretch of 6 miles. I have only done sprint tris in the past, but am contemplating an Olympic next year, how many miles do you run at once for your long run? I want to build up to 7 or 8 miles in a couple of months, should I be running more than 8 miles at once? How many miles does the average runner run for their "long run"?
For me, Winter is the time to get strong and healthy. Hitting the next season stong will give you the motivation needed to train harder. Being healthy will able you to do so. Depending on where you live, (florida) you should train to maintain while getting strong. The point is to keep what you have from this season, and get rid of those aces and pains for next season.
A crucial part of the off-season is often overlooked by athletes - the post season analysis. It's a good time to reflect on areas of strength and areas that need improvement. Re-live the highs and learn from the lows. It helps us learn from one season to the next and elevate our performance. Attached is pdf version of a newsletter that addresses the off-season and includes a sample post-season form to complete on your own time and inform your training for next season.
Enjoy your off-season and gear up for '09!
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