Off season plans?

MBannon · Oct 26, 2010

Let's get this party started! What are your plans for November-March?
 
Me - Swim a lot more. Time to bring my swim performance up to (or nearly to) my run performance. I'm losing more ground here than I can make up for on the bike and run.
 
Trainer workouts similar to last year. I'd like to squeeze out another half-mile-per-hour for next season.
 
Build as big a run base as I can manage. I'd like to hit 40 miles per week enough times for it to seem like no big deal. I'd like 30-35 to be pretty typical. That should allow me to dial the mileage back next spring and start to build in some tempo stuff, hopefully with minimal injury risk.
 
I might do some light weights if I have time, but only if I have time. I will probably also get some stretch cords to get an extra "swim" workout in during the week, just a short 15 minutes or so to see if the extra volume helps. I'm guessing it will.
 
You?

em73 · Oct 26, 2010

November: get hip injection. swim 3x week. start regular running. determine with PT if I'm ever going to be able to ride a bike again. Find out if I get selected for the chesapeake swim lottery.
 
December: keep swimming and running. get run mileage up to the point I can suffer through a NYD 10K if it fits in our schedule.
 
January - March: more swimming, running, and hopefully biking in order to have a base for my 2011 plans.
 
speaking of, tentative 2011 plans:
 
new year's 10K
may sprint
may/june half marathon
june oly (Rev3 Quassy, aka hillfest 2011)
august oly
november marathon (I have a deferred NYC entry)
 
add a wee little 4.4 mile swim in June if the lottery gods smile on me.

hobey · Oct 26, 2010

Run, run, run, run some more.
Go on sabbatical from December to mid-February
Go out and run
BrewDad & I are planning to reclaim our loft from the LEGO monster and build an exercise nook with treadmill
Did I mention run?
 
From a tri standpoint, next year will likely only be a few low-key sprints while I focus on the marathon. I'm at the start of a build to 40 mpw after which I start an actual marathon program in January which will peak at 60 mpw culminating with the Eugene Marathon in May where I hope to go sub-4. Depending on how that goes, I plan to recover well enough in time to ramp for a Fall race where I will attempt a BQ before the BAA decides to tighten the standards for us womens. If they decide to tighten before then, well then I have to figure out what I want to do next Summer.

Alaska Mike · Oct 26, 2010

My base-period building begins in November. Haven't had my sit down discussion with the coach yet, but I suspect we'll work on building up my running mileage again through December, then start to focus on speed in Jan through April. It will be interesting with the new job, I'm stuck on the treadmill for two weeks out of every four. But one thing I learned this year is that with the base I've built up over the years I can maintain a pretty good level of fitness without going stupid long. Goal at Boston next spring will be 2:35 and that is aggressive.
 
I'll still be spending a lot of time on the trainer (and the exercise bike when I'm up north), looking to get strong on the bike. Another interesting twist is that I'm doing IM Lake Placid this year which means I have a much shorter period to ramp up my bike and swim once I'm done with Boston training.
 
I'll be heading to Palm Springs again in Feb for a week of warm-weather riding with my buds. Plan to head up to Lake Placid at least once prior to the race to get a taste of the course.
 
And I'm doing my first ever cross-country ski race this winter. I'm doing the Kortelopet, which is the 23k version of the American Birkebeiner. So buying some cross-country skis and learning how to use them are definitely on the to-do list also.
 
Eating too much is way too easy when I'm at work and I'm about 15 pounds over my racing weight (140 lbs). Need to get that back down before Boston. I want to hit the weights hard this off-season to offset some of the natural muscle loss due to aging. And since I can't swim up north I need to figure out what I can do with dry-land sessions to get as much value as possible.
 
That's a lot and not very well thought out. Need to get organized and get going - play time is over!
 
Mike

Alaska Mike · Oct 26, 2010

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by em73 <a href="/forum/thread/70842/off-season-plans#post_1957393"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> november marathon (I have a deferred NYC entry)
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I've been toying with the idea of NYC marathon next year since I'll be done with my IM mid-summer and my times get me a guaranteed entry.
 
Mike

kburnell · Oct 26, 2010

I have a coach for the first time in my career, so I'm not sure exactly how things are going play out. I'm excited about it, though, because I know and trust the guy and he's a phenomenal talent (like on the podium at USAT AG Nationals and in the top 15 at the USAT Junior Elite draft legal race this year). I'm expecting big things due to the work I'll do uinder his direction. 
 
I think there will be a pretty heavy focus on the bike run, though - with the intention of getting stronger on the bike FOR the run (though any added speed on the bike is a bonus). The plan, as of now, is a double peaked season with one in June and one in late August/early September. I don't know when my real planned stuff will start yet, but by next week I plan to be doing some prep work to get myself ready for all the work that will come this winter.

BethR · Oct 26, 2010

Great idea Bannon. Fun reading what we are planning, and you guys all have huge goals! I'm searching for some kind of routine, knowing I need to be flexible with Eli - 4 months old today! He has started to gain fans from the women at YMCA babysitting, so swimming, treadmill runs and even spinning class are definitely in the plans. As Eli grows, he will hopefully enjoy the stroller more (not just to put him to sleep) and we can run outside also (if he would ever get his hands out of his mouth, a pair of mittens will be necessary. Anyway, basically doing something 4-5 days a week and watching what I eat so I can keep losing 9 more pounds is my goal until mid January, then maybe I'll start to think about a sprint or oly distance tri for next summer. Oh, a flat stomach is also on the list!

spin · Oct 26, 2010

Hey great thread ... what does everyone think about this approach to off-season?? a bit non-conventional?
 
<a href="http://www.active.com/triathlon/Articles/Off-Season-Principles-for-the-Self-Coached-Athlete.htm" target="_blank">http://www.active.com/triathlon/Articles/Off-Season-Principles-for-the-Self-Coached-Athlete.htm</a>

SpartyGirl · Oct 27, 2010

Love it! Some good winter time fun to be had by all.
 
Now thru November - consistently run 2x/week during lunch hours + longer run on the weekend. PLUS 2 days of dance per week. 
 
December - Marathon training starts! (which is why I need to get consistent w/lunch runs now so that it doesn't faze me then). Race #3 of the XTERRA series is early in the month and I'm hoping to make a few friends with some trail runners that I can go off-roading with...trail running solo is just plain stoopid. Keep dancing 2x/week as it helps with core, balance, flexibility - all of the essentials for trail running AND staying injury free.
 
January - marathon training
 
February - marathon training w/another XTERRA race (21k)
 
March 20 - MARATHON! goal will be based on training, not high in sky pipe dreams...realistically I think my body can do 4:45 with smart, consistent training. This would be a 50min PR from my first marathon...where I wussed out of long runs. No excuses. This mama doesn't have time to waste.
 
April 16 - Sweetwater 50k
 
Oh and then lots more...the trail 50k could be the beginning of some very cool things. <img alt="biggrin.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//biggrin.gif">

Stitcher · Oct 27, 2010

November.....
Birthday!
Thanksgiving and manage the start of the 1 yr anniversary of dad's demise. Not sure what that will bring, but mom's talking about not being sure she'll be ready for a tree this year. We'll see.
Lots of doing whatever mom wants. Mom's coming back here with me after T-giving for about 10 days, just to chill.....so, it will be fun having someone else in the house.
 
Run base establishment. Get back to a good habit, again.....build up regular mileage on 5 days per week run, but with lower mileage each day. One of these days, I think I'd like to try to enter the 1200 mile club with our local run club. That's "only" 25 miles per week, but I've never run that consistently before. Ultimate goal: build to a "no problem" 10 mile run when ever I want. If I can do that, I can hit that 25 mpw pretty easy, I think.
 
Swim: Keep going! Maybe add a 4th swim per week. If I get in the Chesapeake swim, this focus will change, for sure.
 
Bike: LOTS of commuting when ever possible......long social ride on weekends, and keep in the feel of things. 
 
 
December.....
See previous regarding the anniversary of Dad's death.
5k race with my niece. Her first. We were going to do it last year, but the race got snowed out. The race director got stuck in his own driveway.
Toys for Tots 10k here.
Run w/ the cows @ mom's.
 
January......
More running....
maybe the local half marathon......just to finish, and test fitness.
Ramp up swimming for our local meet in Feb.
Bike: commute commute!
 
Feb.....
Swim meet here.
more running....
maybe a duathlon....Love Your Heart/Crank Your Heart. Not a true du with seamless transitions, but more like...."you can do the foot race, then you can do the bike race...." because the starts are far enough apart.
 
March.....
Who knows......
local races?
Maybe some long distance swimming......
Maybe some trips to ATL to Tithers to get some OWS in (especially if I get in the Chesapeake race).
 
Really, really relaxed......trying to find the fun again.

Yo Sake · Oct 27, 2010

Some solid plans guys! 
Alicia - I am so jealous of you running Xterra trail series. None here....
Beth - Some very exciting goals not just for your fitnesss but also from Eli's growth perspective.
hobey - woohoooo!!!! Will yoube in 35-39? or next AG?
Mike/Monica - I may join you in NYCM!
 
 
Just like some of you, I have no off-season, just 'tri off-season'. 
 
Oct ~ Dec.: 
- Currently training for a half in Cleveland OH (11/21). Short and hard schedule. Not expecting to PR (1:40:11? I forgot) due to a lack of training but would like to hit NYCM qualifying time (1:44:00) Or CR (1:42 something) will be sweet.
- Focus on swim technique throughout the winter. A few swim meets including 1000/1500m hopefully. 
- Hit singletrack 1~2/wk as the weather permits. I am in the middle of decision making for my new 29'er! Still haven't been able to pull a trigger. I dont' know what I am wating for..... Stumpy or Paragon... or XTC....
- Take some break from running, at least one week after the half. I know I can't for two.
- Keep up with 2/wk strengthening workouts
- Really not sure how much trainer ride I want to do......
- Do as much xc skiing as the weather permits!
 
Jan ~ April: 
- Training for Boston. I may hire a coach for this, for a change. I haven't really improved much over the years. Would like to PR there. 
- Swim 2~3/wk as a recovery and to work on technique. 
- Hit singletrack as the weather permits. Drag DH's arse to learn/work on technical skills 
- Not sure how much trainer rides I want to do.....

MBannon · Oct 27, 2010

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by spin <a href="/forum/thread/70842/off-season-plans#post_1957429"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a> Hey great thread ... what does everyone think about this approach to off-season?? a bit non-conventional?
 
<a href="http://www.active.com/triathlon/Articles/Off-Season-Principles-for-the-Self-Coached-Athlete.htm" target="_blank">http://www.active.com/triathlon/Articles/Off-Season-Principles-for-the-Self-Coached-Athlete.htm</a>
</div>
</div>
 I don't think that's non-conventional at all. In fact, that basic principle worked great for me last year and I plan to repeat it this year. Winter is the time to put the bike on the trainer and work on the lactate threshold, or functional threshold power. Intervals of 5-30 minutes are the key here, with total workout time lasting 45-90 minutes and rest intervals of about 5 minutes. The pace should be such that doing more than 90 minutes total workout time (including warm-up, rest intervals, and cool-down) isn't very feasible. And in the first part of winter, even 60 minutes should be a killer. As winter wears on, you should be pushing more power (higher speed, if you prefer) for longer intervals and/or longer total workout time. As the weather starts to warm, start getting out on the road and rebuilding the 2-4 hour ride endurance. You won't have it at first, but it comes back in a few weeks and you will be much stronger once it does.
 
For running, do the opposite. Lots of slow-ish base miles through the winter, slowly turning up the tempo as race season approaches.
 
I haven't figured out yet what swimming should be like during off-season.

1Topodope · Oct 27, 2010

I am doing the Tesumseh Marathon on Dec 4th and the Va Beach 50K on Dec 18th. I think it is the Seashore Trail 50k or something like that.
 
I am pretty excited for the winter season. It will be the first time I focus on something other than trails or where my next ultra will be. I am researching trainers and hope to get one in the next few weeks. I hope to get some good use and mileage on the trainer this winter. 
 
My friend let me borrow his Total Immersion DVDs. I am hoping this will help with my swim techique. I see lots of pool time this winter!
 
I got through my first triathlon season w/o much structure to my training. My goal is to end next season with my first HIM. I have a sneaking suspicion that I will need much more structure to my workouts if I want to reach my goal....<img alt="" src="http://files.kickrunners.com/smilies/rolleyes.gif" style="width:16px;height:16px;" title="">

therambler · Oct 27, 2010

I've got a number of goals for this off season chief among them is to loose weight. I didn't do a very good job this year of matching intake with caloric use so I'm looking at dropping as much weight as I can to catapult me into training season come January. I narrowly missed out on getting into a local marathon on holloween so I think I'll start with a November or early December marathon.
 
November: Marathon?? if I can find one I want to do.
 Loose Weight... A Lot
 Incorporate more micro nutrients, correct some nutritional deficiencies, work on transitioning away from fast carbs to healthy fats, which my body seems work better on.
 If It snows enough I will transition from biking into CC Ski season!!
 Enjoy the last part of fall/beginning of winter.
 
December: Marathon if not in November.
 CC Ski.
 Swim Technique and speed.
 Last outdoor cycling for the winter.
 Continue weight loss and work on eating for the way my body works IE less fast carbs more healthy fats, lots and lots and lots of veggies and fruits.
 
January: Begin training season Base phase
 For January and February slow weight loss
 Continue to work on diet.
 CC Ski/Downhill ski training Go nuts in the snow!!!!!!!
 Long distance running and speed skating on the lakes
 CC Ski Race or two??
 
February: Survive winter....
 Continue base training
 Diet refinement, this time looking at incorporating more training foods
 Slow weight loss
 Last over lake run of the year
 
March: At this point I will be going insane that winter is still here....
 Last CC Ski of the season.
 Base phase/ end of month transition to Build
 More outdoor running now that the snow is starting to melt
 Looking forward to the annual march street sweeping so I can ride my bike again.
 and again, probably still going insane that it's cold and snowy/sleety...
 Changing emphasis from loosing weight to maintaining healthy one.
 
I'm adding April too because in madison April is still winter:
 
April: Continue Build phase, emphasis cycling specific as May begins official start to the cycling season.
 Still emphasing extremely healthy diet. I'm hoping by this time I'll be officially done with cheap fast food and sugary snacks, hoping by now I'll have found ways of eating food, mostly plants, not to much, and still being able to train to maximum ability. I want to be off of all the fast foods and manufactured "foods" by this time with a diet that is varied, interesting, nutritious, and flexible enough to train on.
 Contemplating signing up for Mad City 100K end of april... we'll see if I'll be up for 62 miles of running in freezing rain/sleet as per usual race day conditions.

juliemboyle · Oct 27, 2010

Great thread Matt!
 
My focus from now until Feb is to gain muscle and get as lean as possible. This will help me get faster better than anything else I can do at this point and I know the increased muscle mass has made me less likely for injuries. I have consistently been doing a weight program 2X week since June but it really should be 3X week for the best results, so that is the new focus for short term. My 2 big goals for 2011 are 1:55:XX in a half Mary and Sub 3 for my Oly in Aug. The Aug Oly was the first I ever did when I turned 40, goal is to come back at 45 FASTER <img alt="smile.gif" class="bbcode_smiley" src="http://files.kickrunners.com/smilies//smile.gif">
 
Nov-Feb:
<ul><li>Gain muscle, get lean strength 3X week</li>
<li>Build run speed adding tempo & speedwork to my schedule again</li>
<li>Trainer 1-2X week</li>
</ul> 
Starting in Feb, I'll add swim to the schedule and a little more bike, to start the training for Mooseman.

em73 · Oct 27, 2010

Julie, which Oly are you doing in August? I think I'm in for Cranberry. Reg opens in a couple of weeks.

juliemboyle · Oct 27, 2010

<div class="quote-container">Quote:
<div class="quote-block">Originally Posted by em73 <a href="/forum/thread/70842/off-season-plans#post_1957516"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border-bottom:0px solid;border-left:0px solid;border-top:0px solid;border-right:0px solid;"></a> Julie, which Oly are you doing in August? I think I'm in for Cranberry. Reg opens in a couple of weeks.
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Yeah!!! I'm doing Cranberry. Will be my 3rd time. I turn 45 on Aug 30, so it's right before my Bday and my present to myself. I figure it will be easier turning 45 if I am faster and fitter than I was at 40! <img alt="" src="http://files.kickrunners.com/smilies/headbang.gif" style="width:26px;height:28px;" title="">

LookiLoo · Oct 27, 2010

Lots of running this winter!! 
 
 
I have waaaay too much that I want to do, and am still trying to narrow things down. Next year will probably involve mostly running (trail races and a couple of 50ks) and some open water races. I hope to attempt my first 50k in January, but I will have to see how my training goes over the next couple of months. I have been experimenting with running more frequently (with short 'filler' runs) and it has gone really well for me this year. For the first time, I have been able to train consistently between 45-55 mpw without killing my legs! Lots of swimming as well, and I hope to get into the Chesapeake race but there are plenty of other open water options if I don't. Oh, and I'll try to get on the bike twice a week, just for some added cross training, and in the event that I actually decide to sign up for a tri <img alt="" src="http://files.kickrunners.com/smilies/biggrin.gif" style="width:16px;height:16px;" title="">

niemsco · Oct 27, 2010

I'm just going to get wicked fast and strong in all 3 sports. nuff said!

niemsco · Oct 27, 2010

More specifically starting in November:
 
Swim: I'm group swimming twice a week now and 4 times a week. Goal is to get my T-pace near 1:30-1:35/100m
Bike: Starting a computrainer plan written by Hunter Douglass, plus 1-2 group CT sessions a week, about 4 bikes a week, goal is to have 4.2-4.5 watt/kg threshold by June
Run: Where most of my work will be. Want to get down to sub 18minute 5K speed. I have a specific running coach and have a 40minute pylometric routine I'll do twice a week, core routine twice a week, I'll develop eating habits like a champ, and I group run on Sundays long with some fast folks. 
 
Overall its lower volume, but a decent frequency of high intensity, where I'll switch to more "longer" sessions come next year. If I can control my nutrition and weight it will go a long way to not getting injured. Solely focusing on ironman this year not stupid races, its all or nothing in 2011.

Off season plans?

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