As the triathlon season winds down, have you thought about how you’ll spend your “off-season”? This time of year is vital for both physical and mental growth. Whether you’re recovering from your first race or two back-to-back Ironmans, the off-season can set the stage for a stronger, smarter season ahead.
To help you make the most of it, here are Five Tips for YOUR Season of Improvement.
Take a step back and reflect on your triathlon season:
Use these insights to start making adjustments now. Don’t wait until the season starts to make a change—start building the foundation today.
Triathletes often neglect strength training, leading to weaknesses in their posterior chain (glutes, hamstrings, lower back, and upper back). These muscles are crucial for maintaining balance and preventing injuries.
This off-season, prioritize exercises that strengthen these areas. Focus on:
If you need guidance, check out my book, Rulon Rules: Strength Training & the Triathlete, or dive into my 15-Week Strength Program—available as a PDF.
Feeling tempted to run a marathon this off-season? As an Ironman, I get it—it’s a mental thing. But let me save your legs, heart, and wallet:
“Running a stand-alone marathon will hurt just as much as a marathon during an Ironman.”
Instead, focus on improving speed and efficiency for shorter distances like the 5k, 10k, or half marathon. Why? Training for a marathon won’t build the fast-twitch muscle fibers you need to get faster. Stick with what will actually make you better.
What’s the Phosphagen System? It’s the energy system that powers short bursts of effort (30 seconds to 2 minutes). Tapping into this system will make you faster and more explosive.
Try this:
These sessions hurt—but they’re worth it. Whether you’re surging past a competitor or charging up a hill, this type of training will give you the edge.
The company you keep during the off-season matters. Surround yourself with positive people who lift you up, fellow triathletes, cyclists, runners, and swimmers who understand your passion, and the movers and shakers who inspire you to reach new goals.
Your environment plays a massive role in your success—choose it wisely.
The off-season is more than just a recovery period; it’s an opportunity to reflect, rebuild, and prepare for the future. By implementing these five tips, you’ll turn your downtime into an “Improvement Season” and come back stronger than ever.
So, how will you make this your best “Improvement Season” yet?
Ready to make this your best “Improvement Season” yet?
Download my 15-Week Strength Program or APPLY TODAY for your own off season special! Whether you’re building strength, speed, or confidence, I’m here to help you crush next season.
