Monday, February 1, 2016

The End of Your Season

by Marilyn Chychota

At the end of the triathlon race season the two most common mistakes I see are athletes wanting to run a marathon or athletes taking way too long a break postseason.

Why not a marathon?

  1. It takes far too long to recover from
  2. It interrupts the key work that does need to be addressed in your off season
  3. It adds to making you "slow and weak" after a long season of endurance.
  4. Injury risk is much greater than benefits.

Instead of a marathon, find short fast running races, swim races and some bike races such as cyclocross, road racing or mountain biking.

What about the length of break?

  • Two to four weeks of an off season break is key. You need this time to shed fatigue and really reboot the body.
  • It's good to actually get "out of shape" in this period. In order to make the next level the coming year you need to detrain for a period of time in your break.
  • Keep your nutrition on track. If you gain a ton of weight and lose the good nutritional habits it's very hard when you come back to training
  • Once your break is over get back at it! More than two to four weeks and you are missing the key period in making the changes needed, getting the homework done towards next year.

Smartly plan out your off season training into purposeful blocks geared towards the changes and improvements you need. You won't be in race form during this time, rather you'll be doing the training blocks needed to change your body for the next season. Long distance triathlon on a scale makes you "slow" and "weak." Spend some time getting quick and strong.

Start your first few weeks back reestablishing routine and consistency. Focus on drills, strides, technique, light quickness, basic strength. You must be able to recruit quickness before trying to go fast. Develop coordination to go fast before attempting any speed.

Plan out an educated and periodized strength program throughout your winter training. Find an educated coach who understands strength training and how to program it with endurance sports.

Use your winter months wisely. Go into it with a plan and use this time to come out the spring a faster, stronger, leaner athlete than the year before.


Marilyn Chychota has been in elite sport since the age of 9, from show jumping to cycling and triathlon. Competing on an international stage in all three sports with an Ironman title, several podiums and state championships in cycling, Marilyn works with all distance and level of triathletes and cyclists. From beginners to elites; short course, bike racing, stage racing and long course triathlon, she has guided several athletes to the podium and to Hawaii qualifications.
Click to share on Twitter and Facebook
      Tweet This!