While its great to taper back the volume and intensity of your training, reducing the pressure on yourself to perform at peak levels, it is still important to have a plan for the off season just like you do for the rest of the year. With some simple planning you can not only maintain your fitness; you can make positive progress positioning you for a great season next year. 

From planning to have your winter gear ready and accessible, to planning nutrition around holiday festivities, and planning to target two to three SMART goals you can work towards during the winter off-season - you can get through the winter blues and have a successful training experience.

Here are three simple, effective tips that will help you make the most of your winter training time.

Hit the trails - Trail running and mountain biking are great activities for a variety of reasons. Trail running helps you build strength, balance and dexterity. Mountain biking also builds strength, particularly in the core, and builds strong bike handling skills. Both can be higher in intensity than running or riding on the road, allowing you to squeeze in a great workout in less time. You can run or ride safely in the dark or low light hours with headlamps/lights and some reflective gear, allowing you to get outside before and after work.

Hit the pool - Spend more time in the pool during the winter months to help prep your self for a stronger start to the race season. Focus this time on what matters most, swimming well. Take some time to evaluate your form and focus on skills/drills that are going to make you a better swimmer. If you can, find a masters group to swim with, find a coach or swim with friends who can help analyze your form and provide you with corrective feedback. These folks will also help you stay motivated and focused on pushing yourself during winter pool workouts.

Hit the gym - Winter is a great time to enhance or begin your strength training program. If weight training isn't your thing or you don't feel comfortable working out in the gym alone, you can find group fitness classes to help guide you and keep you engaged. Getting in the gym, doesn't necessarily mean weight training either. You can take some time to do yoga, pilates, tai-chi, meditation and other practices that are just as good for your mind as they are for your body.  

Follow these three tips to keep winter training fun but on track, keeping it stress free and setting you up for a strong start to the season in the new year!

Angela (4th AG) and Dennis Respecki conquer on Challenge Phuket!

Jason Schneider runs the Ridge Rd Turkey Trot 8k

Kathy Larkin runs the Alexandria Turkey Trot 5 miler

Coach Bri 1st OA at Just Think First 5k

Coach Marty pushes Junior at the Just Think First 5k

Dennis Respecki 1st AG at Powerman Duathlon Pilipinas (Balanga, Bataan Philippines)

Tanner Lovelace 6:09 at the RocketMan Half (at Cape Canaveral)

Josh Diver runs the City of Oaks Half

Marian Bergdolt 3rd AG at the City of Oaks Half

Jason Schneider runs the City of Oaks Half

Scott Cunningham runs his first marathon at City of Oaks Marathon!

Coach Daniel runs the City of Oaks Half

One Step Beyond offers customized individual endurance training programs to triathletes, runners, and swimmers throughout the year.  Our most popular ongoing program is called Basic Steps coaching.

• A concept designed to teach the integral relationship between good form and the application of force when swimming
• A specific drill you can include in your daily workouts
• A stroke form that will help you torpedo your way to a PR finish
• A way of swimming

• 40 minute lecture: What is Powerstroke?
• 25 minute general freestyle swim technique analysis: The three types of freestyle stroke mechanics and how to progress to the strongest: High elbow catch / early vertical forearm
• 25 minute Powerstroke freestyle swimming technique in-depth explanation
• 1 hour of seven key drills and detailed descriptions
• 4 minute stretching and dryland exercise video

Purchase your copy here!

This month's swim workout focuses on speed/anaerobic capacity but includes elements of endurance and technique.

Warm up:

300 easy

100 kick

200 pull or 4 x 50 drills

6 x 100 descend 1-3, 4-6 on :15-20

Main set:

4 x through the following:

--

4 x 25 build each to fast on :15

rest :30

1 x 50 sprint/fast on :20, optional from dive if available

1 x 50 easy kick :20

1 x 200 steady (pull/paddles optional) on :30-45

--

Stroke swimmers could do the 25s and 50s with alternate strokes.  

Distance swimmers could hold back a little on the sprints and go a little harder on the 200s, or descend the 200s 1-3 and hold 4 (as hard as #3).  You could also add more rounds or do a steady 800 at the end for additional yardage.

Cool down:

200 easy kick/drills

You can check out workouts like these with the Titans-OSB Masters swim team in Cary, NC!

Sincerely,

Marty, Bri, and Daniel
One Step Beyond