I began my journey in January 2012 in an effort to lose about 15 pounds of weight I had slowly gained over the past couple of years. As my journey progressed I began to pay more attention to what I ate and decided to try a vegetarian diet which progressed to a vegan/plant-based diet. I’m happy with this decision and have stayed on this path since May 2012.
Along with changing my diet I also began to exercise. It was simply walking at first with an occasional “game” on the Kinect. I signed up for a 6K as a means to keep myself accountable after “The Biggest Loser” at work competition ended. Things kind of snowballed from there and I did several more 5Ks, adventure races, bike races and triathlons. I was addicted!
My exercise schedule during the racing season/summer months was determined by the next race. The typical week consisted of 2-3 days of swimming, 3-4 days of running and usually 2 days of biking. I took a rest day on Sundays (except if that was race day, then my rest day was Monday).
I did my final triathlon on September 23rd and my final 5K on October 6th. Race season was over, now what?
I didn’t need to train as intensely as I had been over the past 6 months, but I also couldn’t just stop! It was time to re-evaluate my exercise schedule. I read a bunch of articles online about off season training/maintenance plans. Based on those, I put together my own plan/schedule. Nothing formal and very flexible. (A must with three young kids!)
Since I don’t particularly like swimming all too much, I decided to take a break from doing laps at the pool. I plan on resuming at least 2 days per week swimming schedule in the New Year, I haven’t decided yet when I will actually do it!
I still run at least 2 days per week, sometimes three. I go to spin class 2-3 times per week. I’ve also resumed some weight training/flexibility type stuff.
I have plans on doing the local Turkey Trot on Thanksgiving morning as well as the Polar Bear series through the local YMCA. Beginning the first weekend in January there is a race every other weekend through March. The first two races are 5Ks, then two 10Ks, a 10 miler and then a half marathon as the final race. By the time that series is over, it’ll be time to get serious about my triathlon race season for 2013!
Here’s what my typical week looks like:
Monday: Spin Class @ YMCA
Tuesday: Strength/Flexibility routine (I like Fitness Blender YouTube videos) or Running
Wednesday: Spin Class @ Allegheny Endurance
Thursday: Day Off
Saturday: Spin Class @ YMCA
For my running days I follow this schedule; Easy Run (20-30 minutes, usually about 5K), Intervals (these vary in intensity and duration), and a Long Run (45-60 minutes, typically 10K)
I tend to be a bit OCD about training and log all my food and exercise. I use Beginner Triathlete as well as MyFitnessPal. I am also reading a lot of articles and subscribe to the Short Course Triathlon Seminar through Endurance Nation.
What’s your off season training plan?