{"id":18132,"date":"2022-10-04T00:00:00","date_gmt":"2022-10-03T22:00:00","guid":{"rendered":"https:\/\/c01.purpledshub.com\/220triathlon\/?p=18132&preview=true&preview_id=18132"},"modified":"2022-10-06T13:31:44","modified_gmt":"2022-10-06T11:31:44","slug":"supplement-make-the-most-of-the-off-season","status":"publish","type":"post","link":"https:\/\/c01.purpledshub.com\/220triathlon\/2022\/10\/04\/supplement-make-the-most-of-the-off-season\/","title":{"rendered":"Supplement: Make the most of the off-season"},"content":{"rendered":"\n
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MAKE THE MOST OF THE OFF-SEASON<\/h2>\n\n

Hoping to improve your tri performance fo<\/em>r 2023? Here are five tips to lay the groundwork<\/strong><\/p>\n\n

Words <\/em><\/strong>James Witts<\/em> <\/em><\/strong> Image <\/em><\/strong>Getty Images<\/em><\/p>\n\n

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1) PLAN AHEAD<\/h4>\n\n

If you do just one thing in the off-season, this should be it. Planning is essential and should be split into a number of component parts:<\/p>\n\n

\u2022 Plan each week. Liaise with your coach, if you have one, to schedule your training to suit you and your lifestyle. Look at the key swim, bike and run sets you need to complete, and make sure that you\u2019ll hit these sessions as fresh as possible.<\/p>\n\n

\u2022 Plan your gym, conditioning and injury- prevention work into your week so that it becomes part of your normal training regime.<\/p>\n\n

\u2022 Plan training in blocks throughout the year \u2013 focusing on swim, bike, a specific run speed and so on. While you\u2019re in a focused block of training adjust sessions for the other disciplines to avoid becoming overtrained and feeling flat.<\/p>\n\n

\u2022 Finally, plan your race schedule. It\u2019s important to know what you\u2019re training for and when a peak in performance is required.<\/p>\n\n

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2) INVEST IN S&C<\/h4>\n\n

This is the ideal time for strength and conditioning (S&C) activities. Unfortunately, it\u2019s all too often overlooked because we simply don\u2019t have the time or energy to dedicate to it. Change that for good by implementing an S&C plan that focuses on improving your core stability\/ movement efficiency. By doing so, you\u2019ll reap the benefits when race season begins.<\/p>\n\n

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3) CHECK YOUR NUTRITION<\/h4>\n\n

The off-season provides a good opportunity to work with a sports dietitian, to ensure that once training begins to ramp up, your workload can be matched with adequate fuelling. This can not only help reduce injury, but also optimise performance. And, as there\u2019s no racing for a few months, it\u2019s the perfect time to experiment so you can get things right without having any mishaps on race day.<\/p>\n\n

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4) ANALYSE YOUR TECHNIQUE<\/h4>\n\n

The off-season represents an ideal time to take a look at yourself and analyse your performances from this year. Think about any weaknesses you may have and be brutally honest! You can then consider improving your technique through a professional swim and\/or run analysis. No matter how good a triathlete you are, there\u2019s always room for improvement and addressing any issues with technique will help prevent future injury and could result in you achieving a PB next year. Consider the below:<\/p>\n\n

\u2022 Swimming: <\/strong>Book a lesson or speak to a swim coach for more detailed stroke analysis. It may be helpful to swim regularly in order to practise drills and technique.<\/p>\n\n

\u2022 Cycling: <\/strong>Spinning classes provide a good way of keeping some bike focus in your programme and are more sociable in the off-season than a lonely turbo session.<\/p>\n\n

\u2022 Running: <\/strong>You might want to reduce training load to minimise injury risks, but running drills are a great way to work on any technique issues.<\/p>\n\n

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5) FINE-TUNE YOUR BIKE SET-UP<\/h4>\n\n

Being the longest leg in a triathlon, the bike is one of the most logical places for you to make performance gains as you strive for a new PB. And the best place to start? Well, that\u2019s a bike fit, as it\u2019ll ensure you not only have a bike that fits, but also one that\u2019s adjusted to fit your body\u2019s unique body proportions and physiological demands.<\/p>\n\n

The start of the off-season is a great time to undertake a bike fit, so you can rehearse your refined riding position through late autumn, winter and early spring. A company like London-based Cyclefit has bike fits starting from \u00a3250. \u201cWe\u2019ll assess the rider\u2019s position on our jig via four cameras,\u201d explains Cyclefit\u2019s Julian Wall. \u201cWe\u2019ll then adjust the bike set-up \u2013 saddle height, fore-and-aft, potential adjustments to feet… and follow up within three months to check all is on track.\u201d<\/p>\n\n

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MAKE THE MOST OF THE OFF-SEASON Hoping to improve your tri performance for 2023? Here are five tips to lay the groundwork Words James Witts Image Getty Images 1) PLAN AHEAD If you do just one thing in the off-season, this should be it. Planning is essential and should be split into a number of […]<\/p>\n","protected":false},"author":7051,"featured_media":18210,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"ub_ctt_via":"","purple_page_number":"","purple_custom_meta_purple_page_number":"","purple_seq_number":"","purple_custom_meta_purple_seq_number":"","purple_source_article":"","purple_custom_meta_purple_source_article":"","purple_source_issue":"","purple_custom_meta_purple_source_issue":"November-2022","purple_external_id":"","purple_custom_meta_purple_external_id":"November-2022-78ca57b7-ea74-471c-9e2b-7f666c8b765b","purple_issue_code":"","purple_custom_meta_purple_issue_code":"|0000083695||","purple_android_product":"","purple_custom_meta_purple_android_product":"com.im.220mag.409","purple_ios_product":"","purple_custom_meta_purple_ios_product":"com.im.220mag.409","purple_web_product":"","purple_custom_meta_purple_web_product":"","purple_publication_id":"","purple_migrated":"","kt_blocks_editor_width":"","apple_news_api_created_at":"2022-10-06T10:30:52Z","apple_news_article-theme":"","apple_news_api_id":"6e3094b2-b336-425b-8747-d452e9fab50a","apple_news_api_modified_at":"2022-10-06T11:31:49Z","apple_news_api_revision":"AAAAAAAAAAAAAAAAAAAAAQ==","apple_news_api_share_url":"https:\/\/apple.news\/AbjCUsrM2QluHR9RS6fq1Cg","apple_news_coverimage":0,"apple_news_coverimage_caption":"","apple_news_is_hidden":false,"apple_news_is_paid":true,"apple_news_is_preview":true,"apple_news_is_sponsored":false,"apple_news_maturity_rating":"","apple_news_pullquote":"","apple_news_pullquote_position":"","apple_news_article_theme":"","apple_news_sections":"[]"},"categories":[82],"tags":[],"apple_news_notices":[],"featured_image_src":"https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/10\/Digi_0000_52_suptips.png","author_info":{"display_name":"william.linn@ourmedia.co.uk","author_link":"https:\/\/c01.purpledshub.com\/220triathlon\/author\/william-linnimmediate-co-uk\/"},"acf":{"readingTimeMinutes":"4","apple_news_title":""},"uagb_featured_image_src":{"full":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/10\/Digi_0000_52_suptips.png",500,500,false],"thumbnail":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/10\/Digi_0000_52_suptips-150x150.png",150,150,true],"medium":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/10\/Digi_0000_52_suptips-300x300.png",300,300,true],"medium_large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/10\/Digi_0000_52_suptips.png",500,500,false],"large":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/10\/Digi_0000_52_suptips.png",500,500,false],"1536x1536":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/10\/Digi_0000_52_suptips.png",500,500,false],"2048x2048":["https:\/\/c01.purpledshub.com\/uploads\/sites\/47\/2022\/10\/Digi_0000_52_suptips.png",500,500,false]},"uagb_author_info":{"display_name":"william.linn@ourmedia.co.uk","author_link":"https:\/\/c01.purpledshub.com\/220triathlon\/author\/william-linnimmediate-co-uk\/"},"uagb_comment_info":0,"uagb_excerpt":"MAKE THE MOST OF THE OFF-SEASON Hoping to improve your tri performance for 2023? 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