220’s Winter Training Advent Calendar (Part 13)
Behind today's door of the Winter Training Advent Calendar lies a selection of tips from 2010 Ironman World Champion Mirinda Carfrae...
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82 Wind Down Slowly
Most athletes plan their break for right after their biggest race of the year. But if it was a half or full Ironman, try to keep moving for a week or so after the event. A light swim or pin on the bike will help you enjoy your down time.
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83 Take Time To Just Stop
It’s important to hang up the tri gear and let your body rest and enjoy some time with your family and friends. It’s not just a physical break, it’s also a mental one. Those days off will have your more motivated to get back out there for next season.
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84 Reflect
The off-season is always a great time to reflect on the year. I like to sit down with my coach and go over all the highs and lows, figures out what worked best and what lessons you can take into the following season.
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85 Do the Things You Can’t During the Season
It’s a great time to see your mates, have a holiday, even visit the dentist! Just make sure your body is happy and in great shape before you attack another triathlon season.
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86 Ease Back Into Training
Don’t go from zero to hero in one week – make sure you slowly build your mileage up over a couple of months.
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87 Address Your Weaknesses
Everyone has a weakness. There is always something that needs more attention. The off-season is a perfect time to address it.
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88 Prevent Injury
If you’ve had a slight niggle that you’ve had to manage throughout the year, now is a good time to see your physio. It’s not going to get better on its own – work it out now so you don’t have to deal with it during the season.
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89 Spend Some Time In The Gym
This is the only time of year when I actually lift weights. Strength and resistance training is probably the single best thing you can do to increase power and prevent injury.
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90 Cross Train
I actually don’t do a whole lot of cross training since I have the luxury of living an endless summer (sorry!). But for the majority who train in an actual winter, you can still make the most of the outdoors – say on your cross bike – or if you’re heading to even colder climes, with some XC skiing.
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91 Plan Your Attack
I like to figure out my training schedule around that one key race, then slot in whatever races fit my schedule best. Â
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