Before you chase speed, build stability. Off Season Training.
- Katharina Steppan
- 14 minutes ago
- 3 min read
Dear Athletes! It’s that time of the year again — the perfect moment to pause, reflect, and prepare for what’s ahead. Before jumping into another intense season, take a moment to digest, analyze, and truly reflect on the one that just ended. Go through that off-season guide and get in touch with any of your questions! Yours, Coach Katharina 🌺
Reflect – Honestly and Together
How was your routine? What worked well, and what didn’t? Were there weeks where training felt effortless, or others where motivation was hard to find? Ask yourself: What do I want to keep? What do I want to let go of?
And here’s the key: don’t reflect alone. Having a coach or training partner guide your reflection often reveals patterns and insights you might miss on your own. A fresh, objective view can turn vague impressions into clear action points for your next season.
As you plan your new season, be realistic. Ambition is great — but consistency wins every time. A well-balanced 10-hour week done steadily is far more effective than planning 20 hours, completing half, and ending up frustrated, sick, or injured.
Strength & Mobility – Build the Foundation in your Off Season Training
Before you chase speed, build stability. A strong, mobile body is your best protection against injury — and the base for performance. Your main strength sessions should include 1–3 key lifts:
Squat
Deadlift
Bench Press
Pull-ups
These compound movements target the major muscle groups runners and triathletes need most. Add a few complementary exercises to round out a full-body session. The benefits are huge:
Glute & hamstring power = more speed
Improved running technique
Greater pedal efficiency
Stronger core & hips = better run form
Enhanced body composition & metabolic efficiency
And please — don’t think a few planking sessions are enough. Strength work deserves a real spot in your training plan. The tricky part is often how to integrate it — load, timing, and technique make all the difference. That’s where expert input can keep you from common mistakes that are hard to fix later in the season.
Swim – Technique Meets Toughness
Winter is the perfect time to fine-tune your swim. Focus on form and feel for the water — but don’t shy away from intensity. Include leg-kicking and intervals (50, 100, 200, 400m) across all zones, from Z1 recovery to Z5 sprints. This mix of control and challenge builds efficiency and resilience. The right swim structure early on prevents many mid-season frustrations — a well-planned base here pays off massively later.
Bike – Find Your FatMax, Then Go Beyond
The bike often makes up the biggest training volume — and it’s where endurance is truly built. Spend most of your sessions at your FatMax intensity (roughly 60–75% of max HR, Zone 2, or low-intensity steady state). That’s where your body learns to burn fat efficiently. But don’t neglect the hard stuff: VO2max, sweet spot, and technique drills like cadence work or out-of-saddle efforts. These sharpen your edge for race performance. Dialing in the right intensity zones can be tricky without guidance — but getting it right now saves you months of wasted effort later.
Run – Race, Test, Improve
Keep your running purposeful. Schedule small run races between December and March — ideally one per month. These short events give you motivation, feedback, and perspective on how your performance is improving.
Find some useful links:
If you’d like a second pair of eyes on your structure, or help designing a smart, science-based off-season plan — reach out. Together, we can make sure your next season starts on solid ground.
Yours, Coach Katharina 🌺
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