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Off Season Training
May 1999
We have reached our goals for this season. Whether we are happy with the result
or not our body and mind need a rest. It is important not to start training for our next goal too early. Our mind
is only capable of maintaining focus on a important goal for 100 to120 days. If we start training too early there
is a great possibility that we will loose the plot before reaching that goal.
This off-season is best spent after a period of total rest, doing something other than our normal training. I recommend
a weight training phase during which our swim, bike and run are simply maintained. The weight training programme
I find to be most productive is a three stage programme. Four weeks of general conditioning followed by 4 weeks
of strength building and a further four weeks of strength endurance work.
Over this 12 week period our bike and run training can increase in base miles preparing ourselves for our build
up to major goals. I do not want to see club members joining our group rides without adequate lights on their bikes.
Lights are cheap, batteries are even cheaper, by not being well lit, you could be placing the group of riders in
front of you at risk of being hit from behind. One of our club members is facing legal action taken against him
by a motorist whose vehicle struck our club member while not dislaying a front light. If you choose to run the
risk, please do so on your own.
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Building an Aerobic Base
July 1999
Ok you have had your lay off !! It's good to see so many of you doing something
different. Working out in the gym, mountain biking, partying or just plain sleeping in. Mental refreshment is as
important as physical refreshment.
After 2 months of off-season most of us should be ken to start training. We should
start out focusing on aerobic base work and skills development. Our early season sessions will be geared toward
skills development and a greater emphasis will be placed on technoque. Many of you have taken advantage of the
off-season to build strength in the gym. This should provide a great foundation on which to build our season.
It is very important to start out the new season with definit goals. We must write
our goals down and be very specific. Doing well at the half ironman is not good enough as a goal. The goal must
be much more specific and personal. If any of you are having trouble chosing a suitable goal I am happy to help
you with your choice. Often your coach has a much more accurate idea of what you are capable of achieving than
you have. His judgement is not affected by fear or peer pressure.
It is very important to set intermediate goals such as time trials. It's important
to climb the ladder to your goal one step at a time.
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| B E H E A L T H Y |
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CYCOS Coaches Corner is a series of articles by Brisbane
Triathlon Coach, and Ironman athlete, Allan Pitman. As the series develops, Al will cover the training approach
that has been so successful for the Cycos triathletes - plus he will explain exercises, recovery techniques and
health tips to make sure you spend more time training.
Allan Pitman at Ironman
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| D I S C L A I M E R |
| CYCOS Coach's Corner articles are not intended to be a replacement for
competent medical advice. If in doubt, please consult a trained medical professional with experience in sport's
related injuries. |
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