The off-season is an interesting time for triathletes. Some will stretch out the season with a race or two before the shortened season finishes; others have hung up their tri-suit and are focusing on 2022.

Ultimately, there’s no ‘one rule fits all’, so you should feel free to experiment with how you spend the next few months. But note this: there’s significant evidence to suggest that mixing up your training environments is beneficial for both the pure physical improvements it can elicit and the variety of working out in different locations. It’s liberating to train over different environs. Cue – time to hit the trails and don’t be afraid to get dirty!

This eight-week training programme includes a mix of training options, including going off-road as well as your standard pool, gym and road workouts. If you can find forest trails or parks with hills, try out these locations as soon as you can. The strength benefits from training off-road can’t be replicated in an indoor environment – nature gives us such great terrain and we should use it. Lace up your trail running shoes and dust off the mountain bike for this next phase of your training.

There’s a flexibility to this plan that means it can be adapted to all levels. If you’re still new to the sport, steer towards the lower end of the workout duration scale, while advanced athletes can push themselves with longer or more challenging sessions.

The plan includes:
- MTB cycling sessions
- Trail running
- Swimming sessions with drill videos
- Strength sessions to help avoid injuries
- Email access to your coach

My name is Karen and I live in Southern Spain where I coach and run Triathlon training camps all year round (ChiliTri). So if you would like face to face coaching please get in touch. Karen is an IRONMAN® Certified Coach & British Triathlon Federation Level 3 Coach & Tutor. She is also a qualified Personal Trainer so all of the S & C sessions are tried and tested.

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Good luck with your training and triathlon event!

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