As we head into the “off-season” of triathlons, have you thought about what you want to do during this off-season? Off seasons are so crucial to improving the body and the mind. Some triathletes may need more downtime than usual, especially if they have done two Ironman triathlons in one season. 

Today, I came up with Five Tips for YOUR  Season of Improvement:

“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 differently? 

Then, make a change for next year NOW, and don’t wait until the 2020 season to make a change.

Tip #2: Get In The Gym

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 balanced. We have strong quadriceps but work those antagonist muscles (hamstring muscles).

Check out my book/ebook that I wrote for triathletes, “Rulon Rules: Strength Training & the Triathlete.” 

Check out my 15-Week Strength Program via PDF or check out my app, which I am putting workouts in there for you! 

Tip #3: Do NOT do a marathon if you want to get faster on the run.

If you are an Ironman and feel the need to do a marathon, I understand it is mental. But, let me save your legs, bank account, and heart….” Running a stand-alone marathon will hurt just as bad as a marathon during an Ironman.” ~Coach Jen.

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 weekly. 

Huh? Start getting into that energy system that is SO uncomfortable. This is the system that goes from 30 seconds to 2:00 minutes. It HURTS.

A favorite is EMOM (Every Minute on the Minute). You can go hard for 30 seconds and rest for 30.

This system will help you get past that person in your age group (it’s only a 30-second surge) and help you push up that 30-second hill.

Tip #5: Start surrounding yourself with people aligned with your goals.

You have choices.

Surround yourself with positive people. Surround yourself with people who bring you UP and not get 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 more comfortable!

I LOVE the “Season of Improvement.” You can take a lot of your learnings from one season and turn them into positive ones for the next season. So, what will you do for your “Improvement Season?”

Join me on my app for the Off Season!