"The miracle isn't that I finished. The miracle is that I had the courage to start."
Off Season Training
Now that your Danskin, Tri Turtle Tri, Trek, & Black Diamond glory is starting to fade, I thought it was time to
send you a Off Season Training Schedule. Please know that this is only a suggestion. In no way should
you think that if you do NOT follow this, then you can NOT begin next year's Tri Babe training -- you know
better than that!!!!!! This is simply a guideline for those of you who are feeling like you'd like to maintain some
structured training into your lives.
The goals of an "off season" training schedule are thus: 1) prevent and avoid injury; 2) maintain a base level
of fitness; 3) do focused work on "problem" issues and areas; 4) work alternate muscles so that you are a
more well-rounded athlete when you begin your specific "in season" training. These goals are best
accomplished by interval work and by cross-training.
The following schedule is meant to accomplish the previous goals. I have given you a job for each of the
seven days in a week. You can do the workouts in this order or whatever order works best for your schedule.
You can also replace what I have suggested with your own favorite work-outs. If this seems too easy, just
double or triple my suggestions. If it seems too hard, cut them in half and build up.
DAY ONE: Pool Swim. For those of you who have problems swimming, now is the time to enroll in a
masters class so that you can get proficient at the freestyle/crawl stroke. (I, your Tri Turtle, WILL provide
repeated Swim focused Winter Workshops at the Beginning, Intermediate, and Advanced levels.)
For those of you who are already able to do the freestyle stroke, follow this interval work-out:
1) 10 lengths free-style warm-up
2) alternate one length as fast as you can with one length slow recovery (free-style). Repeat 4 more times for
a total of 10 lengths (5 fast; 5 slow).
3) do five lengths arms only (the pool has little floats you can put between your legs or you can bring a
noodle to wrap around your legs).
4) do five lengths legs only (again, use the pool's kick board or bring your own noodle).
5) 10 lengths Freestyle cool down.
VOILA . . . 40 lengths or 1/2 mile PLUS of power swimming!!! Feel free to repeat and/or double this if you
want to build up to an Olympic or ½ Ironman Distance next year.
DAY TWO: Cross Training Type One. Choose an activity OTHER than swimming, biking or running that
you are interested in exploring. This could be Circuit Training with your Tri Turtle on Saturdays at 10:30a.m.,
Cross-Fit, Pilates, aerobics, YOGA, rock climbing, YOGA, canoeing, spin class, YOGA, kick boxing,
cross-country skiing, YOGA, hiking, or whatever you want!!!!!!!!
DAY THREE: Interval Run. My suggestion is that you go to the track and do the following work-out:
1) 4 laps warm-up
2) Run the straight part as fast as you can, walk the curved part to recover. Do this for a total of eight times.
3) 4 laps cool down
If getting to the track is too hard, you can find a hill near your house and run up it, walk down it. OR just
take a run and alternate periods of running fast with periods of running slowly.
DAY FOUR: Cross Training Type Two. Pick a different non-triathlon activity, for example, YOGA, and
DAY FIVE: Bike Ride. If you CAN purchase or already have a bike trainer, use it to vary periods of spinning
hard and fast with periods of recovering. OR, go find a hill near your house and ride up and down it as many
times as you can. OR, just find a 30-60 minute route that you enjoy and ride it. If you can alternate periods
of riding hard and fast with periods of slowly recovering, that would be great.
DAY SIX: Long Run. You are currently capable of doing 3 miles since that is what we built up to over our
2102 Kitsap Tri Babe training season. Now, you just need build from there. Do 3 miles your first week, and
each week, add ½ mile to your distance. At the very least, build up to 6 miles and then keep repeating that
once per week!!!!!
DAY SEVEN: And on the 7th day, the tri goddess rested.