Another long season done and dusted. Not sure about you, but I’ve done a fair bit of riding this year and ready for a break! As the triathlon season winds down, we are faced with the dilemma of how to best utilise the off-season. What you do at the end of the season can set the stage for future success, providing an opportunity to rest, recover, and refocus. In this article, we summarise five key activities that triathletes should consider incorporating into their offseason.

Strength training: Build a solid foundation

The offseason is the perfect time to hit the gym and focus on strength training. This is often neglected during the peak season when the emphasis is on endurance. Stepping away from the bike is certainly no bad thing when the weather starts getting bad!

• Why It’s Important: Building muscle strength can improve overall performance and reduce the risk of injuries. Stronger muscles provide better support for joints, enhancing stability and power.
• What to Do: Incorporate compound movements like squats, deadlifts, lunges, and bench presses. Aim for a mix of low and high-rep sets to build both strength and endurance. Don’t forget core exercises like planks and Russian twists, which are useful for maintaining form during long races. To find out about these exercises in more detail, check out our strength and conditioning blog for cyclists here

Pilates and flexibility work: Improve mobility and recovery

Pilates is an excellent way to improve flexibility, balance, and mental clarity. If you don’t think you can quite commit to a class, check out our 20 minute Pilates workout video here! If you cant do that,  set aside two 30 minute sessions per week to stretch. This is better than nothing and you’ll certainly start feeling the benefits fairly quickly

• Why It’s Important: Flexibility reduces the risk of injury and helps maintain a full range of motion. Yoga also aids in mental relaxation, providing a much-needed break from the intense focus of training.
• What to Do: Attend yoga classes or follow online sessions tailored for athletes. Focus on poses that stretch major muscle groups used in swimming, cycling, and running, such as the hamstrings, calves, hips, and shoulders. Incorporate mindfulness and breathing exercises to improve mental resilience.

Cross-training: Make your workouts fun

Cross-training involves engaging in different types of physical activities other than swimming, biking, and running.

• Why It’s Important: It helps to maintain cardiovascular fitness while giving specific muscle groups a break. This can prevent burnout and keep training interesting.
• What to Do: Consider activities like hiking, rowing, rock climbing or playing team sports. These can improve cardiovascular health, agility, and coordination. They also add an element of fun and social interaction, which can be refreshing after a season of solitary training.

Recovery and nutrition: Refuel and rebuild

Proper recovery and nutrition are fundamental to making gains in the offseason.

• Why It’s Important: After a season of intense training and racing, your body needs time to repair and rebuild. Good nutrition supports muscle recovery and overall health.
• What to Do: Prioritise sleep andn don’t be afraid to take active rest days. Focus on a balanced diet rich in lean proteins, healthy fats, and complex carbohydrates. Consider working with a nutritionist to optimise your diet for recovery and performance. Don’t forget hydration, as it’s crucial for muscle function and recovery.

Ride off road: Improve bike handling skills

• Why It’s Important: riding off road on loose surfaces requires a completely different riding style to the usual zone 2 trundle on smooth roads. Riding XC or gravel will improve your bike handling and line choices in low grip environments. You’ll also gain confidence when riding in less than ideal conditions.
• What to Do: You really need an XC/Gravel/ CX bike for this. Locate some off road trails or ideally a local gravel/ XC riding group. Have fun!