Training through the Fall and into Winter

Posted by James Greenwood | 4:17 PM | View Comments

In the Northern hemipshere, the long, warm days of Summer are turning into shorter, colder days of Fall and Winter.
The racing season has been a good one, with a few good races behind you, your Competition season is now winding down, and you are turning your attention to the 2009 season.

But let's not go into hibernation till Spring 09 - there are so many things that you can do while it is dark and dreary outside to help you better your performance next year.

Here are a couple of things you can do in the coming months to lay a great foundation in preparation for next year:

1: Revisit the races you completed - Look at the races you took part in, and SUBJECTIVLY assess how you performed, where you felt strong, where you felt less strong and whether you addressed this in the training after the race.

2: Revisit your training - what areas did you excel in and what areas did you feel you could have paid more attention to?

3: Look ahead to 2009 events - Make a list of the events you are comptemplating doing - obviously this is not cast in stone, but it is good to have a good idea of what needs to be done in the Off Season and the Pre-Season training plan.

4: Spend time allowing your body (and mind) to recover - This sounds simple, but as we all know, it is not. Take some time away from your regular training regimen - do some tail running, Cyclo-Cross biking, and when the snow comes, Skate skiing or snow shoeing.

These are all great ways to keep your Cardio-Vascular power up, the endorphines circulating and at the same time, give your mind a little space to recover from the stress of the long hours spent training and racing.

5: Lift weights: Although we all know we should be doing at least one Resistance training session per week, it is more often than not the first mode of training to be cut from the program.

The most important thing to keep in mind is what a huge role resistance training plays in reducing the occurenace of injuries in athletes.

For this time period, spend your time and energy on doing Rehabilitation and Prehabilitation exercises (check out the Prehab training resources at for running, cycling and swimming).

Thank your body for all it has done for you over the last 8 months by giving it a small break from the typical training routine - it will have never feel better.

James Greenwood is a competitive tri and multisport athlete currently training for Ironman Canada 2009. A level 1 Triathlon Coach, he holds a post graduate degree in Exercise Science, and is a Certified Strength and Conditioning Specialist through the NSCA. James is also currently the resident health and fitness programs expert at, and has starred in a number of multisport specific fitness videos.
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