My Triathlon Season is over! What now?
Like me and the athletes that I coach you have probably completed your last triathlon of 2017! Hopefully, you had a great season and are now looking towards 2018. If you are like the majority of athletes I talk to the 2018 season seems a long way off and you are probably asking yourself how do I keep myself motivated? And, how should I plan my training between now and then?
Below are some tips to enable you to make the most of your winter training and prepare yourself to race faster in 2018.
- Before you look forward, look back! Take some time to reassess your 2017 triathlon season, look at what worked well in training and racing and what didn’t work so well. This will help you to avoid making the same mistakes again and wasting time on training that didn’t give you the desired results. Write these down and revisit them when writing your training plan.
- Once you have analysed your season you can now look at planning for next season. You need to ask yourself what are my goals and how am I going to achieve these! I have written a previous blog on goals you will find it here http://www.thetriservice.co.uk/goal-setting-planning/
- Preparation is key to most things in life and if you want a successful 2018 then the more preparation you can do now the better! Our Bodies and our Equipment are key, and there are 2, things I urge you to do now to ensure you stay injury free.
The first is to visit a physiotherapist (one that works with athletes) and get a functional assessment on your body, think of this as a preseason MOT for your body. This will highlight any weaknesses and muscle imbalances that could cause injuries, it will also highlight areas of muscle tightness. You should walk away from this with a clear idea of what areas need attention and a series of exercises and stretches to rectify any issues.
The second is to have a bike fit! At least 50% of your training and racing is completed on your bike so it makes sense that your bike fits you and that you are in the most efficient position possible. Bike fits come in all shapes and sizes however the industry leader is a system called RETUL, ensure that you explain to the bike fitter that you are a triathlete and what distance of races you will be doing as this will make a difference to the set up.
- We have now assessed, set goals and prepared our bodies and equipment so now we need to start training!
I use a coaching/training program called Training Peaks. Training Peaks is a very effective tool to plan, deliver and record your training it allows you to generate an Annual Training Plan (ATP) which will give you weekly guidelines of how much training you should be doing in either time or training stress so that you arrive at the start line of your race fully prepared.
I encourage the athletes that I coach to comment on their completed workouts as well as uploading their metrics from the computers as this will give a full and complete picture of the workout so I can then plan future training. This will also help when completing your season review. Below is a picture of what Training Peaks looks like.
- Get a coach! Well he would say that wouldn’t he, I hear you say. A coach doesn’t just provide you with a training plan or 1 to 1 sessions they can provide you with objective guidance, help with accountability – it’s much easier to skip a session if you are the only one that knows! A coach will give you guidance on which races to enter based on your strengths and weaknesses they will be able to give you guidance on equipment choices but most importantly they will write you a balanced progressive training plan that will challenge you and deliver you to that start line in the best shape possible.
I have provided some useful links below.
Training Peaks – http://www.trainingpeaks.com
RETUL Bike fitters – https://scheduler.retul.com/search
Physio Search – http://www.csp.org.uk/your-health/find-physio/physio2u
I hope this has helped you in how you should plan and prepare for 2018? If you have any questions please email me at email@example.com