What's a Maintenance Plan?

Triathlon Forum
1

I understand the concept but the actual plan is a mystery to me. The end of the season consists of: no more races, definitely no more swimming, maybe some biking, and my running mileage goes down to a minimum. Oh and EATING. I have to gain 10 pounds or it doesn’t feel like I’m on break. But really, this is kind of stupid and I know it. This year, I’d like to implement a real maintenance plan but what does that look like? And when does it start? I did my IM for the season, I have a few smaller races in the next couple of months so it’s kind of over for this year. I’ll probably start back up for IM training in January. What should I be doing between now and then.

2

No more swimming?! You have to be kidding. Swimming is the healthiest exercise of them all.

As for your remaining races, I would recommend a mini-training plan to get you to the end of those, so that you perform at a level you will be happy with. Then, when you are really done:

  1. Take time off and do something else. Hiking, rock climbing, weight lifting (do those pointless bar curls!), adventure racing/city chase stuff, trail running.

  2. 10lbs isn’t much to put on, no need to put extra effort here, but keep a close eye on your eating habits/times to reduce the bulge (don’t eat too late and too large if you can help it). Scale back the calories and you’ll be much happier. It doesn’t make much sense to eat more than when you were working out 15-20 hrs a week.

  3. Get your brain back and build a plan that:
    a) Develops your technique. No need to go overly long, but focus on technique and a little on aerobic fitness. Plus cannon balls. Do lots of these at the end of every swim workout.
    b) Keeps you interested. Go for a ride for fun/that has a destination. As you don’t have any race goals, have some ejoyment goals
    c) Spends some time focusing on your limiters. You know what these are right? Take whatever sport you are consistently slower in than your AG and figure out what is holding you back
    d) Sets you up to transition to a full training program in January. Doing a 1.5 hr on Jan 1 should not make you cry.

  4. As for weekly hours, not knowing what your time/fitness/weather/work constraints are I can only hazard a guess: 1.5-2 in the pool, 3-5 on the bike, 2-3 on the run, 1-1.5 in the weight room. (7.5 - 11.5)

Just some thoughts. Oh, and Paulo says, “You are weak!!!”.