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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.
 
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.  

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