The Plan

My goal is to keep the gains I made during off-season while enjoying the break. In an effort to keep in shape and rest at the same time both  athletes and I use some of the following strategies.

1. Try something new. Fall is a great time to try that new aerobics class you heard about at the gym or new workout tape you have been wanted to try from the television. During the season you are really tied in to a specific plan and there is not always a lot of room for creativity or something new. Use this time to spread you wings and exercise for fun alone.

2. Flex Those Muscles. I am an advocate for year-round strength training but for those athletes who have not incorporated it into their regular training schedule the Fall and offseason are the perfect time to start. When you start the offseason lifting program, you do not want to gravitate to the major muscle movements. You really want to hit the smaller ones first. These should also be done at a slightly slower movement rate to help work on stability, balance and strength simultaneously. This will help you to focus on areas that can be the most vulnerable for triathletes and runners such as the hip/glute complex, core, and shoulders. If you are unsure as to where to start I encourage you to seek out a local training group or coach who can help you in this area.

3. Eat with a plan. When you reach the Fall and your offseason you know that you will be navigating the dietary minefield of the upcoming holiday. By having a plan of you can stay ahead of the game. I recommend spending a few hours each Sunday stocking your kitchen with healthy foods and planning your menu for the upcoming week. When you plan ahead and are prepared you are less likely to fall in to the food traps the holidays can bring and lose the progress you made throughout the season.

Fall can be a treat for the senses: the crisp air, apple picking, pumpkin carving, a gorgeous canopy of fall foliage, and the crunch of leaves underfoot. It can also be a time of rest and relaxation. By employing a few of these strategies you can enjoy the offseason without sacrificing the gains you made during the season.

Kristen is currently a full-time triathlon coach, personal trainer, and kid wrangler. Her love and passion for the sport can be seen in many aspects of her life- as a competitor, coach, and fitness writer. Kristen races in sprint to iron distance races, 5K's to marathons and is the founder of Moms Who TRI (Train Race Inspire). She holds a Masters in Administration as well as a degree in Sports Medicine and a degree in Education with a Kinesiology focus. She is a Nationally Certified Athletic Trainer and Certified USA Triathlon. For more information about Moms Who TRI, visitwww.momswhoTRI.com.