5 PRO TIPS FOR TRIATHLETES TO MAXIMIZE WINTER TRAINING
The days are getting shorter, and for many of us, the race season is already in the rear-view mirror. It’s time to rest and reset. But if you’re anxious to improve your performance and become a better athlete, then the winter off-season is the best time to start building a solid foundation for next year. How do you do it right?
To find out, we asked Coach Samantha Murphy, the founder of Evolve Coaching Systems, one of the largest coaching groups in the Midwest. She is a multiple-time IRONMAN, 70.3 World Championship, and IRONMAN World Championship finisher who has raced well over 100 races of all distances with numerous podiums to her name. She coaches athletes of all levels to help them achieve their goals, whether that’s becoming an IRONMAN, achieving new PRs, qualifying for world championship races, or earning professional status. Coach Murphy shared her best tips for maximizing your winter off-season to make next season your best season ever.
5 Tips from Samantha Murphy & Evolve Coaching Systems
Samantha Murphy: At Evolve Coaching Systems, we prefer to call the off-season the 'transitional season.’ The reason is that, as athletes who are looking to set themselves up for a great next season and beyond, the term ‘OFF’ can be misleading.
While taking some time off after the final race of the season is important for a variety of reasons from a mental and physiological standpoint, the time between that race and the traditional start to a formal training cycle is one of the most important parts of an athlete’s yearly cycle. It is the time to transition from the work that has been completed to the work that is going to assure a successful next year.
So how should an athlete set up this transitional season, and what are the top five (plus a bonus) focuses that should be at the forefront of their mind?
1. Focused Fun
At Evolve, we use the term ‘focused fun.’ This period of time is the perfect part of the season to take a break from the TT bike and hit the gravel. If you live in a snowy climate, ditching running shoes for XC skiing is another great option. The goal is to move in a way that brings joy, takes you out in nature, but also does not lead to injury or set you back physically and mentally for the start of more formal training.
2. Stay the Course with Your Coach
One of the biggest mistakes we see is when an athlete crosses the last finish line of the year and then takes a break from coaching. This generally leads to two possible outcomes: total rest and a huge setback in fitness (think starting from close to scratch in January), or doing way too much, leading to potential injury or burnout. You do not need to run a winter marathon to set you up for a spring IRONMAN.
3. Find Community
Endurance sports can be a lonely pursuit, and the transitional season is the perfect time to (re)join a running group, group rides (inside or out), or a Master’s swim group. Working out with others during a time when your workouts can be more flexible is a great way to fill your social cup.
4. Work On Your Limiters
This is the gold standard advice for the transitional season, and there is a reason why it has stood the test of time. When training heats up and your plan becomes race-focused, it is nearly impossible to dedicate the time and effort needed to make changes to your limiters. This is the ideal time to work on form across all disciplines, schedule a sweat test to dial in your fueling, or meet with a bike fitter to get the most out of your bike position.
5. Quality Matters
Outdated training methods used to emphasize lots of base miles and hours of steady state work during this time of year. It’s important to continue to work various energy systems based on the physiological needs of the individual. This is an excellent time to back off on volume, but not at the expense of quality.
Bonus: Do The Things
Every athlete has had the experience of looking around and seeing things that must be put on hold until the races are finished. This time of year is a great time to knock things off the list. Do all of the things that you dream about doing when you are on a bike all day Saturday. Head to brunch, take a hike with the family, clean the garage, go over your gear, and see what you need to be ready for the season ahead.
