The Smart Triathletes “Off Season”

In my last podcast, I discussed the power of planning your race season, but now let’s talk about your training.

This time of year, many triathletes enter an “off-season,” but a common mistake is letting this downtime stretch through Christmas and into the New Year. I’m not saying you shouldn’t take a break or allow for more flexibility, but completely stepping away from training for an extended period isn’t the best way to set yourself up for endurance success.

Here are my tips for staying strong and prepared over the next few months:

1. Prioritise Strength Training

Use these months to focus on building strength. Aim to hit the gym at least once a week, especially if you’re peri-menopausal or menopausal. Strength training is crucial for maintaining muscle and reducing injury risk. If you can’t make it to the pool, try dryland swim cords—they’re fantastic for enhancing your strength and improving your swim catch technique.

2. Stick to a Routine (But Stay Flexible)

Having a basic structure to your training will keep you consistent, even if it’s a lighter load. You can adjust your priorities as needed, allowing for more time away from training without losing momentum. Incorporate activities like off-road biking, social running, or set a low-key personal challenge. For example, I once spent a few months running sections of the coast path, keeping my long run routine while enjoying some variety.

3. Fine-Tune Your Technique

Now is the perfect time to address areas where you could improve. Book a technique session with a swim coach, work on bike handling skills like descending and cornering, or focus on short running intervals with perfect form. Small improvements in technique across all three sports can add up to big gains when you return to full training.

4. Master Your Daily Nutrition

A common mistake is trying to overhaul nutrition during intense training periods. It’s far more difficult to break habits and make changes when you’re deep into heavy workouts. Use this time, when training is lighter, to really dive into your nutrition—whether it’s meal prep, eating patterns, or optimizing your fueling strategies.

5. Optimise Your Sleep Routine

If your sleep patterns have been off—staying up late and waking up early—now’s the time to reset. As the nights get longer, focus on establishing a consistent sleep schedule. Waking up and going to bed at the same time each day helps regulate your circadian rhythm. Adequate sleep is essential for recovery, and since your training load might be lighter now, you’ll find it easier to improve your rest. Set yourself up for success by building healthy pre-sleep habits, minimising stress, and avoiding late-night meals.

By following these tips, you can stay active, make key improvements, and set yourself up for a successful race season. Whether it’s strength, routine, technique, nutrition, or sleep, each step you take now will pay off when it’s time to hit your full stride.