Endurance Unlimited Season 5 EP 10 — Triathlon Offseason Training Secrets With Mike Ricci
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Oct 18, 2023 Mike Ricci, founder and head coach at D3 Multisport and After 40 Reboot, shares triathlon offseason training tips. Topics include goal setting, blood testing, strength and mobility programming, and making small adjustments for significant improvements.
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Use 6 To 8 Week Blocks To Fix Weak Sports
- Do block-train in the off-season by focusing 6–8 week periods on one discipline to fix weaknesses while keeping others at maintenance.
- Ricci describes 8 weeks swim, 8 weeks bike, 8 weeks run rotations so athletes substantially improve before season start.
Test Baselines Early When You’re Unpeaked
- Do baseline testing early in the off-season (blood, mobility, strength, bike fit) because values are lower and easier to interpret.
- Ricci uses blood draws, mobility and strength assessments and simple zone tests to track improvements across months.
Dirk's Strength Screening Revealed Hidden Hip Issues
- Anecdote: Dirk's 90-minute strength analysis exposed hip and core asymmetries that he'd never identified.
- He recounts failing early Copenhagen plank progressions then later completing three sets of 20, showing rapid off-season gains.