Off Season Triathlon Program – Issue #118

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Off Season Triathlon Programs

Dear Friend,

Here we are once again in the midst of Holiday Season. In continuing the theme from last issue, we will stay on the topic of off season training.

However, this time I want to emphasize the need to pay attention to overall health this time of year. You will no doubt be tempted to eat too much, partake in the inevitable extra sweets being handed to you everywhere you go, cram in your shopping or take on undue family-related stress.

For long time Tri Swim Coach subscribers you have heard this from me before! This year with the economy in shambles it applies more than ever. Think about things you can do for yourself, to maintain your happiness, your sanity, and your ability to keep training and improving in the sport you love.

Afterall- if you are sick or stressed out or losing your mind (or all of the above), everything suffers!

Read on for an article on how to stay healthy this season, and keep in mind that December is a good month to sign up for a spring race- not only to make sure you get in, but to put you into training action! If you’re looking for a good site to find races, try

Don’t forget to laugh (at the water)!


“Stress is basically a disconnection from the earth, a forgetting of the breath. Stress is an ignorant state. It believes that everything is an emergency. Nothing is that important. Just lie down.”
-Natalie Goldberg

6 Ways To Avoid Colds and Flus Over The Holidays

by Kevin Koskella

It seems that nearly everyone catches a cold or the flu between the months of December through February. Most people think this is just the way it has to be, and germs just randomly attack people. Well, this just isn’t true!

There are many ways to avoid these annoying and often depressing illnesses. Follow these 5 suggestions and you will significantly reduce your chances of falling prey to one of these nasty attacks!

1. Avoid sugar. As difficult as this may seem in during the holidays, it’s the #1 reason people get sick! Sugar takes a big hit on your immune system, and opens you up to disease. If you absolutely cannot do without sweets for 6 weeks, pick and choose a few specific times when you allow yourself a dessert. The daily chocolate around the office will surely come back to haunt you!

2. Get enough sleep. If holiday demands are forcing you to cut down on sleep, you are also putting stress on your defense against germs. Winter is actually a time when you should plan to sleep a little more than usual, not try to get by with as little as possible.

3. Avoid Stuffing Yourself. Although it may be tempting to overeat during this time, this will cause your liver to have to work extra hard, and lead to you getting sick. Overeating any time is also a good way to gain extra weight, as your body stores some of what it can’t use as fat. Stick with smaller meals more often and don’t let others pressure you into eating too much “because it’s the holiday season.” Nibbling on appetizers for hours before a big meal can really do you in. Make sure you think about what you are eating and slow down on the alcohol!

4. Prioritize and Reduce Stress. Make sure you are prioritizing your work and daily activities so you don’t become overwhelmed and stressed out. Keeping unwanted stress away is a big factor in staying healthy. Take up yoga or meditation, or just reserve 20-30 minutes per day that’s “your time”- where you don’t have to do anything or be anywhere.

5. Cook with Coconut Oil. For many years coconut oil was the preferred oil for Americans, until the Canola industry spread false rumors about it, claiming that it was bad for your health. Recent studies have shown that in fact by not eating coconut oil we are missing out on nutrients that keep our immune systems strong. It is the only “good” form of saturated fat. To stay strong, have a couple of teaspoons every day, either in your cooking or as part of a smoothie (or straight as I sometimes do!)

6. Aerobic Workouts. If you’re going to miss a workout, make it an anaerobic one. Stick with your walking, jogging, swimming, cycling. Anaerobic workouts like lifting weights, or doing sprints, put more stress on the body, and skipping these occasionally during this time of year can actually benefit your health. Perfect time to jump in the pool and practice stroke drills!

For more on the swim and 12-week workout plans for all distances, click here!

Waterproof Drill Cards Coming Soon!