Five Autumn Triathlon Training Tips

Triathletes: How an end of season break can help you to stay fit, lean and happy this Autumn…

After a long season of racing and triathlon training, October and November are often the best months to take a break. It’s the perfect opportunity to bring some balance back into your life by investing a little more time into your friends, family and career.

​Getting the timing right isn’t always easy though. Take too many days off and you’ll spend the next six months battling to regain your previous fitness.

​These five tips will help you decide what to do and when to start triathlon training again.

1. Family/Friends/Career

If you’re someone who juggles a busy job, with a family and friends, now is the ideal time to repay some of their patience. Stop focusing on sport for a little while and do all the things you don’t normally have time for. Tell people this is your “easy period” just so they know what to expect. Have a few lie-ins, make your partner breakfast in bed, take your kids to the zoo and do something good at work. Once you’ve done all that, you can start planning your training regime again.

2. Fitness

During an end of season break the idea is to recover while staying fit for triathlon.  If you’re used to training most days, you don’t need to stop training altogether during your break. Just take it easier than normal. Make each session shorter – half or two thirds of what you’d normally do. In terms of intensity, do 90% of it at a nice comfortable low intensity. Then once or twice per week throw in a few bursts of higher intensity just to remind your body that you’re a triathlete, so that you don’t de-train much.

3. Race Schedule

The dates of your big triathlons in 2017 will help you decide when to go back into full training. Following an end of season lay-off, it’ll take you around 20 weeks of intelligent and progressive triathlon training before you hit your peak. If you train for too many months leading into a big race you may actually go past your peak. So try and stay reasonably fit during your end of season break and then start proper training at around 20-weeks before your first big race.

4. Motivation

A lack of motivation for training can be a sign of lingering fatigue. So if the idea of a long bike ride or a hard run fills you with dread, you probably need to recover for a while longer. Try doing regular light, low intensity workouts to help you tick over. Keep a score out of 10 of your daily motivation levels. When you start getting regular 8’s it’s time to start building up your triathlon training again.

5. Weight Gain

We all like to indulge in a few treats at the end of the season. The chocolate bars you always avoided, the glasses of wine you turned down – now you can let your hair down and enjoy them more. However, it also pays to remember that you are probably burning fewer calories through exercise right now. It’s fine to gain a few pounds in the off-season but don’t let the trend carry on for too long. If your weight goes up by more than around 4 or 5 pounds it’s either time to start eating better or start training again.
Share on facebook
Share on linkedin
Share on twitter
Share on print
Phil Mosley (Coach & Founder)
Phil Mosley (Coach & Founder)

Phil is a recognised expert in the field, having featured on many endurance sports publications. He founded MyProCoach in 2010 to sell premium training plans complete with email coach support for triathlons, duathlons, running & cycling.

Popular Articles

About Phil Mosley

About Phil Mosley

Phil is a successful coach & athlete, having sold over 10,000 training plans on TrainingPeaks and been featured on countless publications. His focus is on smart training that still leaves quality time for your family, friends & career. You can browse learn more about MyProCoach here or preview your training plan now.

Subscribe to Phil's free monthly training tips!

Want to kickstart your training today?

  1. Choose your triathlon, duathlon, run or bike event below and read our top training tips for free
  2. Preview one of over 400 premium 4-48 week training plans in beginner, intermediate or advanced
  3. Start training with a smart, flexible online plan with coach support!
Preview Our Standard Training Plans Below


Other Plans

In response to client feedback, we’re continually designing new specialist plans to get the best results from all our athletes. Follow the links below to read about them and see if they could be a good fit for you.