[quote=midpack_dude][s]Rant: I hesitate to include the words/phrase "off-season" in this question, because I know it will spawn a bunch of macho bull-sh*t comments like, "what's an off-season" and other comments that basically are trying to say "I'm too cool for an off-season, I do everything all the time" and "if you have an off-season, you're a loser." Now you're thinking, how do I know this will happen? Well, do a search on off-season sometime, and take a read of the kind of drivel that gets poured out. Ok - rant complete.

So, to keep the pissing contest to a minimum, let's say I have a question about Triathlon Non-Racing Season (also known around these parts as winter).
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Hello... I need help from you. For fear of having to deal with the useless drivel and banter known from this board, I am going to make a semantical twist to the way I ask this question and hope that the response is different. Thank you :-)

[quote=midpack_dude]Rant: I hesitate to include the words/phrase "off-season" in this question, because I know it will spawn a bunch of macho bull-sh*t comments . . .[/quote]

"The Force is strong with this one." (I love pre-emptive snark!)

[quote=midpack_dude]So here (finally) is my question: Is running twice a week enough to keep my running fitness intact? I'm thinking one long run and one other - maybe a fartlek or tempo.[/quote]

Sure, two days a week in the off-season is plenty to maintain and go strong into Spring. I'd even say five days a week on the bike is over-kill. If it is "winter," you are either going to burn-out trying to cycle in the cold or burn-out spinning indoors. I think in off-season you could get away with [b]quality[/b] 2 swims X 2 bikes X 2 runs X 2 strength sessions. I don't know what you had in mind in terms of distance/time, but adding those up is probably pushing 10 hours a week.

[quote=midpack_dude]I did a search on Trifuel regarding this, but I couldn't find any threads that addressed exactly what's in my head. Sorry if this exact thing has been addressed.

Rant: I hesitate to include the words/phrase "off-season" in this question, because I know it will spawn a bunch of macho bull-sh*t comments like, "what's an off-season" and other comments that basically are trying to say "I'm too cool for an off-season, I do everything all the time" and "if you have an off-season, you're a loser." Now you're thinking, how do I know this will happen? Well, do a search on off-season sometime, and take a read of the kind of drivel that gets poured out. Ok - rant complete.

So, to keep the pissing contest to a minimum, let's say I have a question about Triathlon Non-Racing Season (also known around these parts as winter).

Basically, my plan is to work really hard on the bike - probably five times a week. I feel it's where I stand to gain the most. My swimming is not exactly kick-ass, so I don't think I can afford to hit the pool less than 3 times a week. I'd also like to spend 45 minutes, twice a week on a strength circuit (hey, it was good enough for Mark Allen, it's good enough for me). So now I'm running out of available time to work out, while at the same time trying to keep my non-triathlete wife from killing me -- I don't think I can do two-a-day, every day. This year my running improved quite a bit, and I don't want to lose that.

So here (finally) is my question: Is running twice a week enough to keep my running fitness intact? I'm thinking one long run and one other - maybe a fartlek or tempo. There also might be a short transition run after my long bike Saturdays.

Bless me with your knowledge.[/quote]

I don't quite think it is really a 'pissing' contest, or that anybody is 'too cool' or anybody else is a 'loser'.

I think we are a bunch of sarcastic ball busters ;-)

Anyway, there is an 'off season' for triathlon.
Many of us just keep going trying to stay in shape and fight off an early grave.

I think trisooner had a good plan, and you can take it easy on the bike.
'Off season' is also a good time for 'tapering' Just ask jtrimom ;-D

My off-season is a break from tris and an added emphasis on improving some weaknesses and rebuilding my body with 2-3 quick weight sessions a week. Last year I worked hard in the pool and pr'd my swim in every race. This year I haven't decided what I am going to work on and am just doing whatever I feel like on a given day. Last year the core challenge got started in December and I have really gotten used to it. I plan in ramping up the volume of core for the next challenge. I like the idea of focusing on a certain discipline each month. But I won't stop doing any of the three for long and hopefully will get 1-3 swims, rides and runs in each week. Just with less intensity. The tri off-season starts the marathon and ultra season for many Trifuelers as well. So the endurance never really ends, it just shifts to something else.

I believe Beads and I are some of the folks who don't have an "off season". We don't and there isn't any "macho bullshit "intended. Our Seasons change, priorities shift, we do different things...that's us. It's not you.
Tri's do have an off season, and I think your plan is for for that. I would say that I think twice a week running isn't enough. Yes, you'll run off the bike once a week but I think you should do it more. The best piece of advice I got from a some loser with an off season, was to run routinely off the bike. When you ride ...run after, for at least 10 minutes and no more than twenty. Save the longer than twenty run for a true brick once a week. So...a tempo run, a long run and a number of short runs off the bike several other days.
Your two times a week on a lifting circuit is good. Change it up from time to time to bring in new muscle groups. Cycle through things too. Just bike one week and let the other two go. Do a "pickle head week" where all you do is swim and focus on that fro a bit...it will really help.

I have personally met a number of the folks who frequent here. Your assessment of their character (Macho, bullshit, spouting drivel, thinking that others are losers, too cool) couldn't be farther from the truth. By far and away it is obvious to me that many here are "givers" who are there with encouragement and help, sympathy and kindness... and from time to time even a pre-race bed and a hot meal. They've volunteered at my races and I at theirs and some have offered to crew for me at really long events.
Now...I don't give a rats ass what you think of me but please don't disrespect my friends...

remember how you played different sports in different seasons in school? and you took two week vacations between each season?

it's OK to drop off in some areas and focus on others

I guess I'm one of the way too cool macho bullsh!t no off season trainers you mentioned. I train year around, not because I'm an a$$hole, but because I enjoy it.

It seems you pretty much laid out your schedule, why would you need our help.

So, I could say 5 days a week bike during the winter is a tad much, but I wont. I could say 2 days a week running is not enough, but I wont. I could say 3 times a week at the pool will get you kick-ass results, but I wont. I could say a 2 day a week, 45 minute circuit workout at the gym will develop your core strength and muscle endurance for race day, but I wont.

I guess I can't offer that much advice, I'm just way too cool... ask my kids.

[quote=beads1985][quote=midpack_dude]'Off season' is also a good time for 'tapering' Just ask jtrimom ;-D
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Do NOT wait till the off-season to taper, but by all means, continue to do so in the off season ;)

I don't take an "off-season" per se, but I take a mental off-season, with no specifically planned workouts (even though I will do some workout everyday), I will just do what I want, when I want, for however long I want.

I haven't seen a whole lot of folks here that that swim, bike and run at the same capacity all year 'round all the time. That would probably end up in over training.

Thankfully, all of the advice I've gotten here so far has been given with good intention and not with attitude...

I, personally, choose to try and do something every day of the week and maybe take one day off. It's not so much because of triathlons as it is because I want to continue to get in better shape and I still have goals to meet regarding fat loss.

I am surprised your review of the posts on this site led you to believe that most folks were macho and obnoxious. Quitters.....hardly.... Knowers that endurance sports are sometimes mind over matter and in that respect, painful.....most definitely. It's not macho, it's resolve to push oneself harder than the last time and succeed. Yet each one would be the first to tell you to see a Dr. if the pain was something other than what needs to be pushed through to succeed....just mho ;)