How to get started in triathlon training after the season break

September 27th, 2022

Tips for getting back into training after your season break

Many triathletes make the mistake of not taking a few weeks off after the season. The competitions are over, goals achieved, new best times set and the hard work has paid off. However, if you start training again too early now, you even risk injuries. Just as important as a hard preparation for a competition is a relaxed phase after the last race. Because exactly this time has great importance for our mental and physical health, which lets each of us get out a few percent more in the competition. If you only take one thing away from this blog article, it's that it's important to give yourself a break.

Why does a post-season break make any sense at all?

Especially for our mental condition, a corresponding time-out of 4-6 weeks makes sense. The recovery of our body begins in the head, for this we must be mentally fit and resilient. Your muscles, joints and tendons can regenerate. A time out helps you to think about other things and gives you strength for new ideas. Since your body is exposed to additional stress through the 12-18 training hours per week, an extensive training break makes sense to avoid injuries and a possible "burn out".

When should you take a break from the season?

The answer to this question is not very simple and is: this is individual. After the last competition, you should not think about sports for a certain time and use the time for recovery. A seasonal break after a seasonal highlight such as the IRONMAN Frankfurt or the Challenge Roth makes little sense, because then you miss the most beautiful phase and already relatively early back into training. After a hard race, however, you should allow yourself a break of about 10-14 days before you start training again.

What should you do during the season break?

The core sports of swimming, cycling and running should take a back seat for the time being. During this time, it's a good idea to do fringe sports such as tennis, climbing or hiking. Yoga is a good way to relieve stress. It is perfectly okay to do nothing for a few days or weeks and just relax. During the training break, you should also not completely let your diet slide, such as excessive alcohol consumption.

What do I need to keep in mind when I start training after my season break?

Swimming: Pay little attention to your times at the beginning. That means: Don't compare yourself with your best times just before the competition. Focus on your technique and execution. Put emphasis on getting a feeling for the water again.

Cycling: Start slowly again and ride the first units without watt measurement. Try to keep your cadence as high as possible. Try to keep your pulse as calm as possible.

Running: Try to find your running-breathing routine again. During the first training sessions you should simply find fun in running again.

How can BESTZEIT support me after my seasonal break?

With BESTZEIT you can get back into training in a relaxed way and easily determine your current performance data (salt requirement, sweat loss, carbohydrate requirement, VO2max, VLamax, training zones, ...) after your season break. Since your performance data will change until your main race, it is important that you check it regularly to get the best possible result for your races. You will then receive a Fueling & Pacing for your races that is tailored to you. You can find out what fueling & pacing can look like for you here.

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