If you live in the Northern Hemisphere, chances are that your offseason is here ! It's the perfect time to set yourself up for an amazing 2025 as an endurance athlete. Here are 15+ actionable tips to help you improve, stay motivated, and have some fun along your training journey.
1. Tackle Your Weakness
- Identify your weakest sport (swim, bike, or run) and focus extra time there.
- Break it down: work on form, technique, or specific skills.
- Hire a coach or take a clinic to refine & improve your skills.
- Self plug - I’m also a triathlon coach - take a look!
2. Incorporate Strength Training
- Add 2-3 strength sessions a week to build power and prevent injuries.
- Focus on core, glutes, and functional exercises.
- Use resistance bands or bodyweight if you’re short on time.
3. Eat Clean and Smart
- Prep meals with lean proteins, healthy fats, and complex carbs.
- Add snacks like veggies, fruits & nuts to your diet.
- Cut back on processed foods and sugar.
4. Prioritize Rest and Recovery
- Aim for 7-9 hours of sleep each night.
- Take rest days seriously—your body rebuilds stronger with proper rest.
- Try foam rolling or stretching to help your muscles recover.
5. Work on Mobility
- Stretch daily to improve flexibility and range of motion.
- Incorporate yoga or Pilates for a fun and effective mobility workout.
- Don’t skip dynamic warm-ups before training sessions.
6. Plan Your 2025 Race Season
- Pick a few key races and map out your training schedule.
- Set realistic but challenging goals for the year.
- Budget for race fees, travel, and gear upgrades.
7. Get a Bike Fit
- If you haven’t done one recently, now’s the time!
- A proper fit improves comfort, efficiency, and power.
- Test out any new upgrades or tweaks before race season.
8. Build Mental Strength
- Read books or listen to podcasts about mental toughness.
- Practice visualization—imagine yourself succeeding in your next race.
- Start journaling to track progress and reflect on your training.
9. Cross-Train for Fun
- Try hiking, gravel biking, or skiing to mix things up.
- Keep your body moving without overtraining your main sports.
- Enjoy the variety and keep training fresh.
10. Focus on Form
- Video yourself swimming, biking, or running to spot areas for improvement.
- Incorporate drills to perfect your technique.
- Small tweaks can lead to big gains!
11. Upgrade Your Nutrition Knowledge
- Experiment with fueling strategies during training.
- Test out race-day nutrition to find what works for you.
- Learn how to balance carbs, protein, and fat for performance.
12. Strengthen Your Core
- Add planks, side planks, and Russian twists to your routine.
- A strong core improves posture and stability in all three sports.
- Just 10-15 minutes a few times a week makes a big difference.
13. Reconnect with Your Why
- Remind yourself why you love triathlon or endurance sports.
- Set a personal mantra or motivational phrase to inspire you.
- Share your goals with a friend or training buddy for accountability.
14. Test New Gear
- Use the offseason to break in new shoes or bike accessories.
- Try a new training app or tech gadget to spice things up.
- Gear up early so there’s no race-day surprises.
15. Build Endurance Gradually
- Start slow and steady with your offseason base training.
- Increase mileage or intensity by no more than 10% per week.
- Consistency is key—focus on the long game!
16. Join a Community
- Train with a local club or online group for support.
- Share tips, celebrate wins, and stay motivated together.
- Having a team makes training way more fun!
Let’s make 2025 your best season yet! Which of these tips are you going to try first? Hit reply and let me know—I’d love to hear from you!
Stay Strong In 2025,
Nate Thomas
Founder, UNIQ Endurance