Well, poop … I posted my planned off-season schedule … and it got 39 views and no replies … so I guess it was about as interesting as watching my gramma knit an afgan. Thrilling. Just thrilling.
So, I’ll edit that crap out and ask, “What are you planning to do in the off-season and when are you going to do it?” I mean who wants to talk about someone else anyway … now, everyone gets to talk about their favorite subject … themselves. It’s a win-win if I ever saw one.
Unfortunately its on-topic, I don’t know if that’s a big-seller or not. =)
Just curious as to how everyone goes about deciding what they are going to work on , when they’ll do it, and how they’ll do it.
Am I enacting a faux pas here by talking off-season stuff before Kona?
There’s an off-season? Seriously, I am going to try to work on my running. That seems to be where I get passed. Also, I am going to re-commit myself to my Yoga practice.
Lose weight and increase my w/kg the easy and effective way…72 hour bi-monthly binges on reds, vitamin c, and cocaine.
Other than that, I plan on taking Pilates once I’m done with my last race this month. As for actual specificity for my chosen sport, I’m gonna ride lots.
Big off-season plans, as always - going long and building huge amounts of base:
1- The Killer Quad. Our own private hell consisting of four events
An hour swim and three tris done for base, not for all out speed. The first is 50X100 swim, 50 mile bike and 5 mile run. The next two are 75/75/7.5 and 100/100/10.
2- Our anual winos ride. We go to Woodside and ride about 50 miles then take a picnic lunch to a small boutique winery for barrel tasting
3- Lots of running: 5&10Ks, half marathon and at least one full marathon
4- Lots of long rides
5- Long spin workouts - 90 minutes every Wednesday in December and January. The club only pays me for an hour, but I do it out of love…
Last winter was my first in California and the weather allowed me to maintain a much higher base than ever before in Nov, Dec, and January. I had about 100 hours of running and 100 hours of cycling in those months. The result was my best spring season ever. If you have the time, winter is the best time to work on building as big a base as possible. If you don’t have very nice weather then it might be easier to run a disproportionate number of hours compared to cycling. The more you do in winter, the faster you will be in the spring and the more you will be able to improve.
Am I enacting a faux pas here by talking off-season stuff before Kona?
LOL! Not everyone worships at the altar of Kona. Talk off-season as much as you want. When I was deployed, my off-season started in June and lasts for seven months.
I’m planning on running 6 days a week of mixed intensities but mostly high zone 2. I’ll keep the milage under 25 miles per week.
Also planning on swimming 20,000yds a week and learning the other strokes.
I will ride the bike when I feel like it and substitute it for a run or swim workout.
What I’m hoping to achieve: 10K near 42:00, Oly swim near 24:00, qualify for IMMOO from Muskoka next June. If I don’t qualify, then I’ll do 3 HIM’s to finish the season.
Yep, the big one, but they only happen every 150 years or so, and only impact a small area, even though it will be real real bad. Glad I am in the sierras on solid rock.
Scoping the landscape to make sure no one notices that I am re-posting my original content in a different — hopefully, less boring --format
As each day passes, I am less content with my cough**gag uh, performance at LGET. I’m doing a solo 1/2IM on 10/15 … maybe the only tri-benefit of living where I do is a wide variety of self-mapped bike/run courses. I want a better gauge of my fitness than a 7:44 finish. I also want a more challenging target to train for over the off-season.
Anway in the OS, I’ll do the Solo 1/2, Gale’s 8-wk Base training program, Gale’s 10 week base Training 2 Program, Gale’s 1/2IM program, Little Smokies in P’mouth, OH Gale’s 13-Wk IM program – Spirit of Racine in Week 6, The Grudge Match – LGET in 9/06.
It’s all about ME for me (<–oh, isn’t that clever).
I start today. Actually, I had a hard time not starting on Monday. Sunday my legs were sore from the cramps on saturday … but monday, everything was fine.
I’ve paid for T’Peaks and will be using that … i.e., Gale’s programs.
After a most disappointing season, I hope to come back next year rejuvenated and beat all of my old performances. I hope to race more by adding some tris in Canada.
I’m currently working on a solo version of “My Funny Valentine” and will more on to “How Long Has This Been Going On,” the latter being a descriptor of my races lately.
You’ve got me thinking about things that I really don’t feel like considering right now…but here’s what I’ve come up with…
Monday: off in the a.m., strength training at lunch
Tuesday: off in the a.m., treadmill run at lunch - 4 miles @ 6:30-6:45 pace
Wednesday: a.m. trainer ride. 45-90 minutes depending on sleep, kids, work…swim or strength train at lunch
Thursday: off in the a.m., treadmill run at lunch (or swim, depending)
Friday: long run in a.m., 8-12 miles, dependent upon above listed factors and weather., strength training at lunch
Saturday: off
Sunday: long ride - outdoors when feasible, on trainer when not, I’ll try to keep it > 2 hours.
I’m real stretched for time these days with two small children who do not sleep on their own. I’ve cut back to only three early a.m. workouts per week to keep my marriage intact! I’ve also eliminated swimming, concentrating on du’s only. I’m swim-challenged anyway, so it’s not much of a sacrifice - but I’d love to get back to it sometime soon…
I’ll alternate the strength training sessions as: 1)shoulders/tri/bi/core, 2)chest/back/core, and 3)legs/core. I haven’t done lower body strength training all spring/summer, and desperately need to get back at it.
Still awake? Jeesh this is pretty boring, isn’t it?
I just finished my first season and my main goal is to improve my bike for next year from around 31km/h over 20k (mtn bike w/ slicks) to 35km/h over 40k (road bike I just bought). Want to improve a little on the run and a little on the swim.
I am going to get a trainer and spend a lot (for me) time on it, hopefully 4+ hrs per week. Riding it while watching football seems like a brilliant idea, especially monday nights.
A couple runs a week on the treadmill
Since the nearest pool is 50+ miles away I wont be swimming until May.
Probably going to get some XC Skiis and do that too, maybe pull the kids around the lake on a toboggan or something.
Pickup a used weight set and do squats & legwork
I think i am actually looking forward to starting this after my Oct 2nd half mary which will be my last event of the year
