Off-season training for triathletes

The off-season is when the clocks go back – but don't let your motivation go back with them. Our guide has information and motivational tips on everything, from essential winter gear to nutritional and training advice.

How to keep training in the off-season

Triathlon racing may be in off-season hibernation, but you are not. So give yourself a breather straight after your last race and then click into autumn gear and begin laying the foundations for a new season. This might be deciding whether you’re looking to race faster or longer, attempt your first Olympic-distance or splash out on your first tri bike.


Just remember that autumn into winter can present a more taxing time for triathletes. The chances of picking up a cold increase by 80% during the off-season, so you’ll inevitably miss more sessions than you might have done in the summer. Don’t be harsh on yourself. These things happen. Return to good health and move on. But you can also prepare your defences.


 Six ways to keep training in winter
Finding it difficult to get excited about winter training? You’re not alone – so  here are some off-season training ideas for you.

20 tips to keep motivation up

It’s very tempting during the winter to simply batten down the hatches and retreat indoors. Turbo, treadmill and indoor pool – they all provide great training options, but they shouldn’t be used exclusively, says Nik Cook

Don’t let colds and flu stop you training

Hate getting ill? Us too, yet triathletes may be more vulnerable to bugs than other people. We look at how to keep the immune system strong

Triathlon nutrition: 6 tips for the off-season

Adapting your fuel intake during the triathlon off-season is essential. But don’t forget to experiment with and enjoy your nutritional consumption…

Overhaul your diet this autumn

Autumn is also the perfect time to start optimising your body composition  for the next triathlon season

6 off-season gear tips to keep you training all winter

And you are not going to stay motivated if you don’t have the right equipment to stay warm and dry.  make sure your gear is up to strength. If your summer gear is about shaving seconds and beating drag, the off-season kit you’ll need should tackle the elements to keep you training through wind, rain and cold…

Off-season sports psychology: 6 tips for a winning mindset

Developing a winning mindset is not just a skill to improve in race season. Planning, positivity and brain manipulation will have you starting the new tri season on a flyer. Here’s how to build your multisport mental fortitude…

12 off-season triathlon training tips

Strength, recovery, pilates… Variation is key throughout the triathlon off-season. Here are our experts’ top training tips…

Off-season efficiency

Now is the time to focus on improving your efficiency across all three disciplines, saysJoe Friel. And the key is short, sharp sessions…

  Off-season weight training

You may not like the idea but there’s a lot to be gained from resistance work come winter, says Joe Beer

Off-season bike & run essentials for triathlon

It’s time to add structure to your training and lay the groundwork for the next season, which means regular tempo and threshold run and bike sessions. Nik Cook is here to help with this bumper guide to what you’ll need, what to do and how to do it…

5 tips for making the most of the triathlon off-season

British Triathlon Federation physiotherapist Emma Deakin explains how to make the most of the winter months so you are in the best possible shape for the new season

Off-season swim schedule

How do you approach swim training when the summer race season is over? Coach John Wood shares his wealth of knowledge to keep you motivated…

10 off-season triathlon swim sessions

In the triathlon off-season, we are all thinking about how to start the next season fitter and faster than ever. Andy Blow gives you 10 swimming sessions to energise and improve your triathlon swim…

Sharpen your bike handling skills in the off-season

Good bike skills won’t just keep you safe, they’ll save you time in every race, and the off-season provides the perfect opportunity to work on them.

How to improve your running in the off-season

When the tri season closes it may be time for a change; namely more running and run races, says Andy Blow

Tips for running in the snow

And if it snows don’t let the white stuff put you off..or slow you down. Here’s Ironmate Mark Kleanthous with his advice

Benchmark your off-season fitness

The New Year is the perfect time to start testing your swim, bike and run fitness to help gauge training adaptations, says Joe Beer

Keep motivated and stick to your New Year fitness resolutions!

Vowed this year will be the year you stick to your fitness goals? Here are 5 top tips from coach Nick Beer to make sure you stay motivated…

Off-season training plans

Joe Beer’s off-season plans: Beginners

Training plan: Winter gym sessions for triathletes

Triathlon training plans: New Year