Jen Rulon

Ironman Triathlete Speaker Coach and Strength

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 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 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? 

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 in balance. 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.” 

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

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 more comfortable!

I LOVE the “Season of Improvement.” You can 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?”

AUTHOR: Jen Rulon

I am Jen Rulon, a Coach, Kona Finisher and a Public Speaker. I’ve been coaching triathletes for 18+ years and I received my Masters in Kinesiology with an emphasis in Exercise Science. I train triathletes to reach their potential and coach triathlon coaches to successfully grow their businesses using my own proven methods. My knowledge has been featured in Triathlete Magazine, Runners World, on the TEDx Stage, the Health and Wellness Expo in San Antonio, TX, Men’s Journal Online, and the New York Times. I also practice what I preach — I’m a 15x Ironman Triathlete who participated in the World Championship in Kona, Hawaii on October 14, 2017.

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