8 week summer-strength training plan
With the 2020 race season in limbo, now’s the ideal time to take an off-season approach to your training. Dermott Hayes explains how…
So here we are in what may well turn out to be the strangest season we’ll ever experience. Like me, you’re probably all wondering what to do with your fitness levels and how to stay sharp, aware that racing in 2020 may not actually happen.
So firstly, I recommend taking this time to get some perspective on your training. If your races have been postponed/cancelled then you have to deal with that, and if you only had one major race which has bitten the bullet then it’d be acceptable to take a little time to mull things over.
Secondly, as an active athlete, you must now consider how best to rescue something from 2020, which is where this month’s eight-week plan can help you.
The timing may be peculiar but now could be just the right time for an unscheduled ‘off-season’ to recharge your batteries in anticipation of building again.
It’s a time for restructuring your normal training week, highlighting different fitness objectives and maybe trying to include more variety into your weekly regime. The objective of this plan is to retain your level of fitness through different workouts, be open to new experiences and to not be afraid about losing triathlon fitness.
The majority of the plan can be executed from home, but having access to gym equipment for the circuit sessions (on the second page) would certainly be an advantage. If you’re unfamiliar with strength and conditioning then always proceed with caution and start off working at easier levels of intensity – you’ll be able to build quickly but staying injury free is the key here. Expect some muscle soreness from any new exercises, which may impact on your cardio training, but remember it’s okay as we’re in an ‘off-season’ period.
This is also a great time to try some online exercise classes, maybe look at some yoga and core work. And if you have access to a bike at home try online training platforms like Zwift, Sufferfest or TrainerRoad. All of which have been factored into the plan, and are excellent for helping to maintain focus and enthusiasm as you try to keep it ‘social’.
- What’s the difference between Pilates and yoga?
- What is the Rate of Perceived Exertion (RPE) and why is it important for athletes?
Using this time wisely will help you to recharge physically and refocus you mentally. Many of us have had to completely restructure our seasons, so this plan is designed to give you the perfect opportunity to do just that.