Thursday, October 21, 2010

Off Season Training

Some people have asked what my off season training regimen is during the winter months when I cannot cycle and running outside is limited.  First of all, I don't feel I have an off season.  In the past the winter months were pretty lax on exercise that consisted of mainly riding my bike inside on a trainer dreaming of the spring days ahead.

Now that my 2011 goals are to do a 1/2 marathon and several triathlons I have had to change my winter season training.

Right now I am focusing on running.  Since running is relatively new to me I am working on my running technique, breathing, and increasing my VO2 max. 

Starting in November I will once again do the P90x program.  I have done it twice in 2010 and decided to take 45 days off from P90x this fall to focus on running.  I will be doing the full program with slight modifications.  I will more than likely substitute Kenpo X with either running or bike trainer rides.  Some of the running will be done on the treadmill.  This time around in P90x I am going to do my best to do the yoga routine every week.  I think it will improve my overall balance and coordination.

So from November through January 2011 my main focus will be strength training with P90x with a slight emphasis on running and indoor biking to keep my legs fresh.  I am hoping to mix in a little swimming workouts as well.  Here is my winter P90x routine.

Then starting in February 2011 my primary focus will be doing a 1/2 marathon training program which will last up until my 1/2 marathon race at the end of April 2011.  During this time I will continue to do a very modified version of P90x which basically eliminates all P90x cardio workouts.  Usually in late March I can start to get out on the bike.  This will be nice since I can start my outdoor biking and consider it cross-training for my 1/2 marathon training.  The hope is to cross train with swimming too.

After the 1/2 marathon is over it is straight into an 8 week dedicated triathlon training plan similar to this.

Then starting in late June it is time to let the races begin.  Most of the tri's I want to do are in late June through September.

My bike mileage won't be as high in 2011.  I had a hard time coming to grips with that since I love biking so much.  I know cycling will be my strength in a race no matter what, but I also know that running is probably the most critical in having a successful race.  Hopefully it all comes together perfectly.

This will be my first year  concentrating on multi-sport training.  It is going to be crazy but looking forward to the challenge. 

So there is my "off season" routine!

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