Getting Back into Training

By Pro-Triathlete James Teagle

Returning to training post-break: (3-4 weeks)

Ironman Training Plan

So, what should you aim for in those first few weeks of training after your break?

Well, first of all, you want to make sure that you're not rushing into things. You have got to bear in mind that race season is still a long way away. All too often, you'll see motivated athletes smashing sessions and in peak fitness before Christmas, then injured when the real race season comes around.

If you just came off your break, hopefully, you'll feel physically and mentally ready for the year ahead. Remember, you could be racing until this time next year!

You shouldn't feel guilty about putting on weight or being slower at this time of year. Your body needs to recover as you are not a machine. In the first few weeks of returning to training, you can feel particularly sluggish or slow. However, that's part of the plan, and you shouldn't forget the big picture.

Off Season Training for Triathletes

Half Ironman Training Plan

You should use the first couple of weeks after your break to build yourself back into full training. For example, you might have less than half of your usual volume in the first week and no real intensity. In the second week, you might build up more volume and a very small amount of intensity. In the third week, you'll have a bit more volume, with a little more intensity at the same time. And in the fourth week, you might aim to be back to full training volume.

The focus of these 3-4 weeks should be about getting back into the swing of things training-wise. You'll need to refind your routine. Don't expect to be 'A' race fit by the fourth week, as that's not the intention.

You should also use this time to focus on any technical areas you overlooked last season, such as swimming technique, strength conditioning, robustness, run form ECT..

Building Up Strength for the Next Season

Swimming Training

I would also recommend using this period to start thinking about your goals for the next year.

The goals need to motivate you. Therefore, the type of goals will be varied between athletes.

Example goals include a position at a race, breaking a certain time or completing a wish list event.

Setting your goals now gives you the time to identify what you will need to change or improve in order to achieve them.

Once you have identified these areas, you can start a macro plan that covers the year ahead. This is an important step in laying the foundations of your preparation for the big day (or get a coach to do it for you!).

Making a Plan Post Break

Strength and Conditioning for Triathletes

So to conclude, you'll probably come off your break quite motivated, as you are mentally and physically refreshed. Don't worry, though, if you are unfit. That's what we'd expect! Use this time to set your foundations for a winter of solid, consistent training. But remember, you don't want to be fit and ready to race in November because, well, race season doesn't start until March!

Look out for my next blog post for a guide to winter training.


About James Teagle

James Teagle | Training Tips for Triathletes

James is a relatively new pro on the triathlon circuit, having started at age 16 as an age-grouper, and has made a huge splash in 2021 so far, with a new Outlaw Holkham course record along with Gold at Challenge Gdansk.

James is also a coach with Scientific Triathlon.