Because Low Season Training: Really Works

Because Low Season Training, Matters!

Low-season training is the best way for triathletes to train for races and to maintain fitness levels. This includes both Cross-training and base training, as well as HIIT workouts for runners and cyclists.

Base training

During the low season, base training is the best time to improve your power and endurance. By developing a strong base, you will prepare to perform at your best in the high season. It’s important to train correctly to avoid injury.

In a base phase, athletes typically do long, slow sessions at moderate to low intensities. They can do this on the bike, running, or indoors. The advantage of this type of training is that it’s not taxing on the body.

When base training, it’s a good idea to train with a partner. Having someone to run with or cycle with can help you focus and improve your training.

You can use a cycling or road bike to do your base training. If you’re on a bike, you can replace a lot of the long, slow mileage with higher-intensity cycling workouts. This helps build strength on the bike, which will help in the race.

Most triathletes start their season by building a base. This includes focusing on cardiovascular fitness and strength. As your body gets used to the training, it starts to adapt.

Base training can be done in the winter or the summer. Typically, the early base period lasts a few weeks. You may also include a brief speed and power phase depending on your goals.

You may need to taper for a longer race for a week or two before resuming your training. A shorter sprint triathlon might only need a couple of weeks of light, easy workouts.

The purpose of base training is to develop a strong, stable base. Without a sound foundation, it’s difficult to establish good competition form.

Whether you’re a beginner or an experienced triathlete, you should spend some time working on base fitness and establishing good economic habits.

Strength training

In the off-season, endurance triathletes can begin incorporating strength training into their routine. It’s a great way to add more energy to your workouts and develop a stronger, more resilient body. But it’s important to understand how strength training works and how it can affect your performance.

The off-season is a good time to get ready for the next season, and it’s also a great time to find new ways to train. Strength training is especially helpful for long-distance triathletes.

If you’re new to strength training, start by doing light to moderate resistance exercises two or three times a week. After a few weeks, you can begin increasing the weight and reps, as well as the number of sets.

To maximize the benefits of your off-season program, use compound movements with free weights. They provide the most bang for your buck and help you increase your overall performance.

One of the most important tips when strength training is to focus on stabilizing muscles. This helps prevent injury. A common problem among endurance athletes is muscle imbalance. By strengthening under-active areas of the body, you’ll be able to better apply your power, improve your posture, and maintain your form.

During your strength training, make sure you take time to warm up and cool down. Skipping your warm-up can set you up for injury.

Aim for six to 10 total exercises, with 10 to 20 repetitions. You should rest between sets for a minute or two.

As you progress through the year, you’ll want to adjust your strength training to match your racing schedule. Endurance athletes should be conservative about adding weight, as doing so can lead to overuse injuries. However, you should always consult with a trainer.


During the offseason, triathletes should focus on several different aspects of training. During this time, triathletes should be developing their strength, endurance, and mental toughness. They should also get a head start on next year’s training.

Cross-training is important for all endurance athletes and should be a part of their off-season schedule. The best cross-training options offer muscular endurance, coordination, and cardiovascular fitness. Depending on your schedule, you may have limited options. You can find cross-training ideas by checking out Outside+, a subscription service that offers exclusive training plans and discounts on events.

A good way to begin cross-training is by using bodyweight exercises. These exercises engage muscle fibres across the body, which improves flexibility and mobility and also helps to reduce overuse injuries. Adding these exercises to your off-season routine will help you maintain form for longer.

Strength and conditioning are important for triathletes because it helps to build the supporting muscles of the body. This can increase lean mass, and power, and reduce overuse injuries. It also can be very effective in creating neuromuscular adaptations that will allow triathletes to become stronger and faster.

Strength and conditioning are also important during the offseason, as it helps to create motor control. Specifically, a high-rep low-weight portion of a program will help triathletes develop motor control. When this workout is scheduled no more than three days before a race, it will help triathletes prepare for the competition phase of their season.

Cross-training can be difficult to incorporate into your off-season schedule. Most of the activities you can do during this period are time-limited and weather-dependent. However, there are several good options, including swimming, cycling, running, and fat biking.

HIIT workouts for runners and cyclists

High-intensity interval training (HIIT) is an exercise protocol aimed at improving aerobic fitness. It uses short bursts of intense exercise followed by periods of recovery. The benefits of HIIT include boosting speed, improving endurance, and burning fat.

HIIT workouts have been used by athletes for many years. They have become popular in gym classes, and have also gained a following among time-crunched fitness enthusiasts. Unlike standard cycling and running sessions, HIIT workouts are designed to target muscles not used during steady-state exercise.

In the case of HIIT for runners, a typical workout will involve sprinting for 30 seconds, and then walking for 30 seconds. For triathletes, a HIIT workout will involve a mix of swimming and cycling.

The Tabata interval training routine involves 20-second alternating intervals of high intensity followed by one minute of rest. It has been shown to increase endurance, speed, and strength.

A study published in the European Journal of Sports Science found that a two-week cycling HIIT training plan produced significant improvements in speed, power, and aerobic capacity. Cyclists improved by an average of 25 seconds per 3km run.

This type of interval training is best done in the winter. The cold temperatures of the season make it easy to fit in a short, intense indoor workout.

Although HIIT can be tough, it does have great benefits. It is a good complement to your base training and will keep you lean. HIIT is beneficial to both runners and cyclists and helps you reach your maximum speed.

Using a heart-rate monitor, perform your intervals at a target heart rate. Ideally, your heart rate should be 65 per cent of your maximal heart rate. To prevent overtraining, you should rest after you reach 65 per cent of your max.

Take a break from the triathlon

There are many benefits to taking a break from triathlon low-season training. It helps you to focus on other aspects of your life, while also building your fitness and strength for the next race season. A break is also an opportunity to get back to the basics.

The key is to take the time to plan ahead. Your goals should be clear. Identify your “A” race and the workouts you will need to complete in preparation for it.

In addition to announcing your race, you should also take the time to plan for your recovery. This should include rest, plenty of sleep, and light exercise. You will also want to spend more time with your friends and family.

When it comes to workouts, you may want to consider the body pump-style circuits. They are a great way to make the most of limited daylight hours. Likewise, you can incorporate your favourite group exercise classes into your routine.

There are many other fun ways to exercise while not in the saddle. For instance, you can work on your technique in the pool. Or you can participate in an off-season running the workshop.

Of course, you should also avoid putting on weight during this time. Some experts recommend doing the opposite.

The best triathlon training plans incorporate a variety of different exercises. These include swimming, biking, running, and even equipment work. While this may sound monotonous, it is an excellent way to keep your triathlon skills fresh.

Another good idea is to incorporate alternative forms of exercise into your off-season schedule. Getting into the habit of doing things other than workouts can help you stay healthy and keep your motivation levels high.

Related Articles

Leave a Reply

Your email address will not be published. Required fields are marked *

Back to top button