Mach3Multisport.com

But how?

Here's where we go with you for now. My objectives for the off-season are to recharge mentally, build strength, and maintain some of your Aerobic base. Some things will happen this off-season--you will lose a little speed; that's normal as we can't maintain top shape for much time at all, and you will lose the ability to get your HR as high as you could a month ago; again, normal. We'll get it back.

1) Recharge mentally. Don’t follow a specific plan for a short while. Wake up in the morning and do what you feel like. You have followed a plan to the letter until now, so use this time to be creative and get in some training you've been itching to do but couldn't because of the plan. Run around ton, hike, cross-train—there are no limits right now. Race in fun runs if you want to, do whatever. Make this last for about a month, then get a plan again. When the plan starts, you’ll start to build more specific aerobic systems, so get anything out of the ordinary out of your system now.

2) Get on the weights. Squats, lunges, single leg step-ups; lat pulls, rows, chest press, curls, dips or tricep extensions. Go with relatively light weight, about 50-70% of your one repetition maximum and slowly build up to 3-4 sets of 8-12 reps. A circuit program is fine, and it's best to begin and end with a minimum 10 minutes of cardio. Stretch well. Build up to and do this 3 times a week for now. Then reduce it to 2 days, and then 1 day a week when aerobic volume starts to build and time runs out. This will help you build strength.

3) Maintain. Through maintaining an aerobic base we'll be able to start again more easily. Do what you want each day, but strive for a mixture of swimming, biking, and running each week. It's OK to do bricks if you want. If you want to work one sport more in depth, then drop a bit on the others. Maintain some speed in your training as well, through games like sprints or time trials, or by riding or running by dogs, outrunning the water on the shoreline, or whatever. Beach and/or trail running is a good strength and speed builder for now. Do you have a mountain bike? If so, get on the trails both running and biking.

Most of all have fun for now. Your plan will torture you later. Then, when you’re mentally and physically ready, go see Mach3’s custom plans and train for your PR.

Now, get back to rest.

Comments (2)

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Off-Season Goals and Protocol
written by Gary, March 06, 2007

Should I maintain my training log during the off-season? Same data?

...
written by Brian Grasky, March 08, 2007

It's not necessary to log everything in the off season, but I do so I can look back and see what I've done season to season.

BUT DON'T BE A SLAVE TO YOUR LOG!!!!

Brian

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