Here we are in and it is the beginning of December. You may have started your off season in September. Heck, maybe you even started it two weeks ago after Ironman Arizona. Regardless, every triathlete needs to take some time away from the norm and I think as triathletes, we tend to forget about it. Back in the days, people got ready for Ironman World Championship in October and then everyone had November and December “off” and back to the norm of training in January. Now, this is not the case since we have races through December and starting back up in March. So maybe your “Season of Improvement” is during different months BUT regardless, it needs to happen!
As we head into the normal “off season” of triathlons have you thought about what you want to do? Improvement Seasons are so crucial to improve the body and the mind. Heck, some triathletes, may need some more downtime than usual, especially if they have done two Ironman Triathlon in one season.
Today, I came up with:
“Rulon Rules: Five Tips for Your Season of Improvement”
Tip #1: Don’t think, “Off Season.” Start thinking, “Improvement Season.”
- Look at your triathlon season. And ask yourself these specific questions:
- How did you do?
- Did you improve?
- Did you make things worse?
- What did you do or didn’t do different?
Make a change for next year NOW and don’t wait until the 2019 season to make a change.
- Triathletes tend to have a weak posterior chain (glutes, hamstrings, lower back, upper back, etc.). Time to get into the gym and work on these muscles to keep the body in balance. We have strong quadriceps but work those antagonist muscles (hamstring muscles).
- Check out my “Rulon Rules: Strength Training & the Triathlete,” in two different outlets:
Tip #3: If you want to get faster on the run, DO NOT do a marathon.
- Let me explain: if you are doing an Ironman and you feel the need to do a marathon, I understand as it is a mental thing. Let me save your legs, your bank account and your heart….“Running a stand alone marathon will hurt just as bad as a marathon during an Ironman.” ~Coach Jen. Check out my blog about this exact thing!
- If you want to improve your speed for a 5k/10k and a half marathon, doing a marathon will not help either. You are NOT tapping into your “fast twitch muscle,” you are doing what you have been doing ALL SEASON long. You are working your “slow twitch muscle.”
Tip #4: Start tapping into the Phosphagen System at least once a week.
- Huh? Start getting into that energy system that is SO uncomfortable. This is the system that goes for 30 seconds to 2:00 minutes. It HURTS. This is where you can do a variety of HIIT Workouts.
- Favorite is EMOM (Every Minute on the Minute). You can go hard for 30 – 45 seconds and rest for 15 – 30 seconds.
- Tapping in this system will help you get past that person in your age group (it’s only a 30 second surge) and help you pushing up that 30 second hill.
- Stay tuned as next week, I will give you my top 5 HIIT Workouts that I love for triathletes!
Tip #5: Start surrounding yourself with people who are aligned with your goals.
- You have choices.
- Surround yourself with positive people. Surround yourself with people who bring you UP and not bring you down.
- Surround yourself with movers and shakers.
- Surround yourself with triathletes, runners, cyclists and swimmers that understand your crazy ass passion. It is SO much easier!
- Surround yourself with a TEAM that will help you during the “off season.”
I absolutely LOVE the “Season of Improvement.” You can really take a lot of your learnings from one season and turn them into a positive for the next season. So, what are you going to do for your “Improvement Season?” Share below…