Don't run from the work, feel the work!

As we are approaching off season, there are a few tips to follow that will help improve your racing, come spring. Before we get into what your off season training should look like, give yourself a pat on the back! Be proud of yourself, think about your racing season you are about to finish.What were your favorite parts? What was your favorite race? Were there in aspects of your race you want to improve on? 

Reflecting on a race season will give good input on your strengths and weaknesses. The off season is THE TIME, to improve! Here are three tips to think about as we approach the off season.

1. Go to a gym and do STRENGTH TRAINING. Skip over the cardio machines, and head towards the weights. Strength training is one of the most beneficial and efficient ways for triathletes, to supplement their training and get the most out of the work they are putting in. Strength training will improve flexibility, balance, core, and body coordination. Improving these aspects, will help reduce the risk of injury when training.
2. Jump into the POOL. The off season is a great time to work on swimming. The more opportunities you have to get in the pool, the better! Many triathletes choose to put this off. This is a great time to work on technique, or to even build endurance. Start by swimming 3-4 times per week, if you can swim everyday that would be ideal. You will be surprised how quickly your swimming will improve, with consistency.
3. FOCUS on single sport training. What is your weakest part of your race?

•  If it is swimming, continue going to the pool, and try to set up a technique lesson with a swim coach in your area. Learning to swim the proper way, will be the first step in improving.
• If cycling is your weakness,try including pedaling drills in your workouts. If it is cold and snowy in your area, try attending spinning classes regularly, or buy an indoor trainer and pedal while you watching your favorite TV shows.
• To improve your running, try incorporating more drills into your workouts. Drills like skipping (focusing on driving the knee up), high knees, butt kicks, and forward leaning drills. If you are wanting to improve your speed, now is a great time to add speed and intensity to your workouts.

Now is the time to improve. As personal trainer Shaun T says,"Don't run from the work, feel the work". The new race season will approach quickly, don't let it get ahead of you. Set your goals high, and take the steps to complete them!