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4 Tips to Get the Best Use of Your Off Season

4 Tips to Get the Best Use Your Off Season

Triathletes, you've conquered the race season with grit and determination. Now, as the off-season arrives, it's time to focus on renewal and improvement. While you may be tempted to take it easy, your off-season is a valuable opportunity to enhance your performance for the next race season. This doesn’t mean you are training in Zone 4 all winter. It means that you can take advantage of the off season to train smart and be kind to your body. Here are four essential pillars to help you make the most of your off-season training:

1. Work on Flexibility and Mobility

In the hustle and bustle of the race season, flexibility and mobility training often take a backseat. I often have athletes tell me that they really WANT to work on mobility and flexibility, but most put it on the back burner, especially since the other 3 sports take priority with limited time. However, during the off-season, these become invaluable tools. Incorporating stretching routines, yoga, or even PiYo into your training schedule can significantly improve your range of motion. Enhanced flexibility not only reduces the risk of injuries but also boosts your performance. It allows for better body mechanics, making your movements more efficient and powerful in the water, on the bike, and during the run. Totally worth the investment in my opinion. If you’d like to keep things simple you can do a PiYo workout 2X a week for 40 minutes. This program is a game changer for flexibility, mobility and body weight strength. Here’s the link to get it downloaded straight to your phone or tablet so you can do it anywhere.

2. Include Functional Fitness in Your Routine

Functional fitness exercises are designed to help you perform everyday activities more efficiently and safely. These movements mimic real-life motions and can be a game-changer for triathletes. Incorporating exercises like squats, lunges, planks, and kettlebell swings can enhance your core strength, balance, and overall functionality. Functional fitness not only improves your triathlon performance but also lowers the risk of overuse injuries. You can find several functional fitness videos on my YouTube channel @marinewifemultisport.

3. Strength Train

Strength training is an integral part of triathlon training both on and off-season. Focusing on core strength, upper body strength, and leg muscles can make a significant difference in your performance. Strength training helps you generate more power, maintain good posture throughout your race, and prevent injuries. Squats, deadlifts, bench presses, and bodyweight exercises can all be part of your strength training regimen. Remember, stronger muscles translate to better endurance and power. I have created many sport-specific strength training videos for swim, bike, and run on my YouTube channel @marinewifemultisport.

4. Get Treated for Any Nagging Injuries

The off-season is the perfect time to address any lingering or nagging injuries. I can tell you that ignoring them can lead to more severe problems down the line, speaking from first hand experience. Consult with a sports chiropractor, physical therapist or sports medicine specialist to assess and treat your injuries. Allow yourself some massage therapy, compression boots, the cryo chamber and other treatments to aid in your recovery. For me, hot yoga has been an excellent tool for mobility, flexibility as well as recovery. I encourage you to resolve musculoskeletal issues during the off-season so that you enter the next race season fresh and in the best physical condition.


Your off-season is a valuable gift – a time to rejuvenate and refine your triathlon skills. Embrace these four pillars to make the most of your off-season training. Work on your flexibility, incorporate functional fitness, strengthen your muscles, and address any lingering injuries. By focusing on these key areas, you'll set the stage for a stronger, healthier, and more successful race season ahead.

So, dive into your off-season training with enthusiasm and dedication – the podium awaits!

Have you thought about hiring a coach for your next iron distance event? Click the purple button below and fill out the short contact form for a FREE 15 minute chat with Mary about your race goals.

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Mary Timoney

Ironman University Certified Coach

USA Cycling Coach

ACSM Trainer


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