Stay Active with Off-Season Training

Source: AARP.org | December 17, 2003

When triathlon season is over, do you feel the way you do once the holidays have come and gone? You've worked tirelessly for weeks, even months, to prepare for a big event. And now that it is all over, you're left with a feeling of emptiness while, perhaps, breathing a sigh of relief.

It is natural to want to "chill out" after a busy triathlon season. After all, you worked hard and your body and mind deserve a rest. Plus, training in the cold of winter isn't appealing.

It is okay to take some time off, but you shouldn't abandon your workouts until next season. It's better to stay active with lighter workouts, which help with weight maintenance and staying in shape. And you'll be ahead of the game when the next season rolls around (which is usually sooner than you think).

Training Stages

Training stages include - Base, Buildup, Pre-competitive, Competitive, Transition and Off-season. Consider off-season an essential component to your triathlon training schedule

Ways to Stay Active

Running/Jogging

Aim for an occasional 5 - 10K run or jog. The idea is to get outdoors and do some running with friends. For those of you in the northern parts who train indoors, we don't recommend races longer than 10 - 15 K. But for those who can escape treadmill by getting outdoors, try ending the off-season with a half-marathon.

Don't worry about speed. Focus on staying active and eating for your activity level, since this is a time when some folks traditionally overeat.

Like a treadmill, a stationary bike can get boring if you're used to training outdoors. But there are ways to make it fun and challenging. Try a spinning class at a health club or a recreation center. Group classes are set to music while participants pedal at different speeds and tensions. You can also buy a bike trainer video or invite a friend to cycle with you. Challenge each other to keep things exciting

Swimming

Local YMCAs, community recreation centers and health clubs have indoor pools where you can swim year round. If you get tired of laps, try an aquatics class, water yoga, kickboxing or Tai Chi.

Cross-training

Have you thought about trying a different sport? Cross-training relieves boredom and can work different muscle groups, letting your trained muscles rest and repair during the off-season. Unlike running and cycling, sports such as handball, racquetball, basketball and volleyball involve changing directions while running, which strengthens ligaments around your knees and ankles. They're also great cardiovascular exercises. Try something new or go back to a sport you enjoyed in the past. Rollerblading or ice skating are great cross-training exercises for cycling. Don't forget about stretching and strength training during your off-season routine. Try lighter, lower intensity work-outs by using less weight. For added incentive, consider joining health clubs and AARP and taking advantage of the many member benefits you'll receive, from discounts on sportswear to spas and resorts. For details, see the "Member Benefits" box on the right side of your screen.

Finally, don't leave stretching and strength training out of your off-season routine. For lighter workouts, lower the intensity by using less weight.

Keep moving through the winter months, and you'll be in fighting shape for your next triathlon season. For added incentive, consider joining AARP and taking advantage of the many member benefits you'll receive, from discounts on sportswear to spas and resorts. For details, see the "Member Benefits" box on the right side of your screen.