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Triathlon Off-Season Tip-of-the-Day

#1 MAINTAIN HEALTHY EATING HABITS

During this holiday season it’s so easy to get carried away, between the delicious family feast, office holiday treats, and cocktail soirees with friends; overindulging can be so easy this time of year. It’s so important to maintain healthy eating habits during your off-season, so read this article “Holiday Eating Tips” to help keep your weight in check while your activity level is low, and your holiday spirit is high…

Holiday Eating Tips

It’s not the off season, it’s the season of food. Here’s wisdom for athletes on navigating the holiday food maze.

Source: ironman.com

 

#2 MAKE GOALS AND CREATE A PLAN

What is your goals for next season? Take a moment and reflect on last season and decide if it is going to be, speed, strength, distance, or just take it easy and enjoy the scenery. No matter what your goal is, now is the time to create a plan as to how you are going to get there.

#1. REGISTER AND SAVE THE DATE: Check out the dates of your next USAP event race and register. Don’t wait too long to decide, because prices will go up. Go to usapevents.com.

#2. CHOOSE YOUR WORKOUT: While recovery is essential for your off-season, it is important to stay active and exercise regularly. Don’t jump into any hardcore training just yet, but find some fun low-intensity workouts that will keep you in shape. By having a regular workout regiment, it’s easier get back into a competitive training mode.

#3. CREATE A PLAN: So, you have registered, choose your workout, and saved the date for your upcoming race, now sit down and plan your workout routine up to race day. We have created this USAP calendar to help you DOWNLOAD NOW.

 

 

#3 CHANGE IT UP! TRY SOMETHING NEW

Tired of the same old routine, and same old exercise regiment. Well, take this time during your off season to try something new. Here are some fun and exciting workouts that could actually boost your strength, endurance, balance, flexibility, core strength, coordination, and metal focus to make you a better triathlete then last year.

Cross-Country Skiing
The motion of kicking and gliding on two skis provides: upper and lower body endurance, lateral strength and stability, muscular coordination, and overall endurance conditioning.

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Downhill Skiing or Snowboarding
Gliding downhill at high speeds provides rotational hip power and the required ability of the core to respond to quick changes in direction results in torso stability and strength.

Mountain Biking
The sport of riding bicycles off-road, often over rough terrain helps improve bike-handling skills, coordination, muscular strength and endurance, and improved pedal strokes.

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Rowing
Either on a machine or on the water, rowing provides a multi-joint exercise provides great general conditioning, endurance and power potential, and requires a certain amount of coordination and muscular synchronization.

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TRX Suspension Training
The use of TRX suspension training straps with combination of gravity and your own body weight, provides a challenging workout that benefits in muscular balance, coordination and power.

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Strength Training
Strength training builds up your lean muscle mass, increases your endurance ability, and maximizes your stamina, which will improve your overall performance in a triathlon.

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Yoga
Yoga is all about harmonizing the body with the mind and breath through the means of various breathing exercises, yoga poses (asanas) and meditation. Athletic yoga poses can enhance your performance and improve total body strength, endurance, and balance.

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HIIT Training
High-intensity intervals are not only a fantastic way to burn calories, but they put your coordination to the test while keeping you strong and fit. HIIT routines are efficient and effective ways to get in a less time-consuming, but vigorous workout.

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Pilates
Pilates is a method of exercise that consists of low-impact flexibility and muscular strength and short endurance movements. Pilates emphasizes proper postural alignment, core strength and muscle balance, while enhancing mental awareness.

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Deep Water Running
Deep water running is a form of running done in the water where the individual moves their arms and legs to simulate running on land. This a non-impact form of exercise can condition the body regardless of gravity, to improving your stamina on the swim, run and bike course.

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Play Ball
Whether it’s basketball, soccer, football, baseball, golf or tennis, playing ball improves: muscular endurance; stride turnover & length; lateral movement ability & plyometric training; upper body strength & core stability; and hand & eye coordination.

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Indoor Rock Climbing
Indoor climbing is performed on artificial structures that tries to mimic the experience of outdoor rock. When pulling oneself up targets your upper body strength while building muscle strength in your legs and core, as your entire body strives to find balance. This excercise is perfect to mentaly prepare you for your next event.

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