Boost Strength - Your Ultimate Off-Season Guide

Your racing success in 2018 is dependent on the quality of your off-season work. Here are our ultimate fuelling, strength and mindset tips to keep you fit and fresh through the winter months

- Nik Cook

Winter miles mean summer smiles’ may be an old adage yet it still rings true today. But a successful off-season doesn’t mean mindlessly grinding out huge swim, bike and run volumes. By paying attention to your nutrition, strength and conditioning, and positively analysing last season, you can guarantee an edge over the competition when the 2018 tri season arrives. Here’s what you need to do…

NUTRITION & FUELLING

Your health, weight and ability to train effectively during the winter are all affected by what you eat… and don’t eat. Here’s the lowdown on the key nutrients, supplements and carbs you need

Putting on a few pounds during the off-season is no big deal. In fact, being a little above racing weight can be beneficial as it’ll keep you warmer during cold runs and rides, and help to support your immune system.

Yet you should avoid taking this as a free pass to eat badly, as trying to lose significant weight in the spring can be difficult. It’ll also compromise the higher-intensity training sessions you’ll be transitioning to in pre-season.

Ensure that you keep a regular check on your weight and body composition during the off-season – it can be a good idea to use a calorie tracker app. The simple act of recording what you eat and drink will make you far less likely to have that extra slice of cake.