BLOG
Coming out of Hibernation for Triathletes
Posted on February 15, 2021 at 9:30 PM |
So, you’ve been cooped up all winter. Maybe you’ve been putting in some base work or following a strength plan. Maybe you’ve been focusing on a single discipline. Or maybe you haven’t. Maybe you’ve taken some extended time off and are finally ready to get back into the swing of things.
At TST Perform we’re here to tell you that any of the above options are perfectly fine. As we approach the end of February, spring is right around the corner and maybe, just maybe, some races are beginning to pop up on the calendar. Not only that, but soon we’ll have more daylight in the evening which means it’s time to emerge from our winter hibernation.
When emerging from your winter hibernation it’s best to take things slow and steady. You should slowly begin to build back up some volume in all three disciplines. Take 4-8 weeks to slowly build yourself back up and maybe sprinkle in a little bit of intensity. Any intensity is best sprinkled in on the bike and in the swim.
As triathletes, we can build our aerobic engines through the three separate disciplines of swimming, cycling, and running as opposed to a single discipline. This means we can afford to take a more conservative approach to running since this is the discipline where injury is most likely to occur if we push too much too soon. That is, unless you’ve been focusing on your run this offseason. If we build your body back up properly at this point in the year, we are sure you’ll have a more successful and injury free 2021.
If you’re just emerging from your hibernation maybe your next 4-8 weeks of training, look something like this:
Swim: first 4 weeks are drill heavy as you get your feel back for the water. Sprinkle in some endurance focused 100-300 reps between drills and you’ll be set. From weeks 5-8 keep the drills in your week but now you can add in a pure quality focused swim a week and maybe one swim where you accumulate more aerobic volume.
Bike: first 4 weeks steadily increase weekly aerobic volume with one HIIT session per week. Try to get outside on the weekends and build up your long ride again. For weeks 5-8 you can begin to integrate some more intensity into your volume.
Run: For the first 4 weeks, slower/shorter runs should be your bread and butter. This will help your muscles and tendons adapt to the pounding of running again. Include a longer run on the weekend when/if you have more time but don’t push the pace. For weeks 5-8, slowly increase the duration of the long run and sprinkle in 1 run a week that includes a bit of tempo/ progression ranging from 6-8/10 RPE.
Follow these general guidelines for 4-8 weeks and you should emerge from hibernation ready to enter more race/goal specific work and set yourself up for a fruitful 2021.
And if you’ve read this far, then lucky for you we will be dropping a FREE 8-week Emerging from Hibernation Plan this Friday (2/19) on the TST website!
Stay tuned and Happy Training from your friends at TST Perform, Eric and Miles!
Categories: None
Post a Comment
Oops!
The words you entered did not match the given text. Please try again.
102 Comments

936701a2b4ce49a8a4671a5828ef2728_file.pdf
https://storage.googleapis.com/paloodles/upload/files/2022/05/lr1
4R64B8wH1mwahHdmk_17_fe5bf8d2437fbfdf2f1c908e8dc49a1f_file.pdf
https://goodshape.s3.amazonaws.com/upload/files/2022/05/y7tdNRgSZ
9bD6vmymqWh_17_a7a67de4a2dd4537ab27ee2ef471f5ce_file.pdf
https://social1776.com/upload/files/2022/05/746DPCee8zKVVBIbs34i_
17_ebe0e335f4c7b668e23754ade4da0240_file.pdf
https://tchatche.ci/upload/files/2022/05/F7G8HUAvOSDBw9Eaqo4s_17_
ebe0e335f4c7b668e23754ade4da0240_file.pdf
https://adsocialnetwork.com/upload/files/2022/05/o9cMtBj65IFzhuW4
OVPl_17_ebe0e335f4c7b668e23754ade4da0240_file.pdf
http://18.138.249.74/upload/files/2022/05/my537HuOrRxU3PaljL6A_17
_cc782930c01a2d832a47dfe306c2c492_file.pdf
http://www.flexcompany.com.br/flexbook/upload/files/2022/05/emU4n
Srh5Yn22St1UEPC_17_cc782930c01a2d832a47dfe306c2c492_file.pdf
https://www.sdssocial.world/upload/files/2022/05/xZ9rIy9J7QXkJClO
b45f_17_ccc5e8ad0f5ef22fc514054d46013ed1_file.pdf
https://bikerhall.com/upload/files/2022/05/jsk1cVKCId8WUMTmQcr2_1
7_9aeeedcc7e33f882fb8dd6879b66d75d_file.pdf

yourfreedomcom-accounts/profile
https://www.curvyfiguredivas.com/profile/Age-Of-Empires-2-Languag
e-Dll-BEST/profile
https://cpih1999.wixsite.com/esmeraldas/profile/Ti-Nspire-Cx-Cas-
Software-Crack-NEW-11/profile
https://www.shebasbengals.com/profile/fulbrighteveleena/profile
https://www.smoulift.com/profile/Stellar-Ost-To-Pst-Converter-Ser
ial-Key/profile
https://www.vintageodyssey.net/profile/listenerallisyn/profile
https://www.centurionanalyticsllc.com/profile/Naomi-Boot-Bin-Bios
-saljael/profile
https://loverlycottage.wixsite.com/theloverlycottage/profile/skuy
lerlyndeavalborgah/profile
https://www.bigandsmallproperties.net/profile/karriffjenickaforei
gn/profile
https://ur.thestuffedtoyer.com/profile/hallonacheryszakaryas/prof
ile

key-3-pro-serial-number-free-download
https://inenunmonca.wixsite.com/paylymahu/post/premier-manager-99
-no-cd-crack-2022
https://ofejiwuko.wixsite.com/snathelppinpli/post/bitshare-wave-a
lchemy-synth-drums-multiformat-magnetrixx-updated-2022
https://www.cakeresume.com/portfolios/wingate-proxy-server-7-3-0-
crack-download-dayvmarc
https://wakelet.com/wake/JooeHWgfUURVz_Yn_mgJu
https://melaninterest.com/pin/downloadmakrotantrabattlebot-2022/
https://wakelet.com/wake/fZ4iKMotO3TcM_Fh61wp4
https://nonterstrinoulstic.wixsite.com/olergalmoi/post/speak-bett
er-write-better-english-norman-lewis-pdf-download-davvan
https://stalinecepar.wixsite.com/gnarithulal/post/tekla-structure
s-19-extension-download-2022-new
https://www.greenhopeproject.org/profile/Far-Cry-4-Update-V1-9-0-
Incl-Valley-Of-The-Yetis-DLCALI213Far-Cry-4-Update-V1-9-0-Incl-Va
lley-Of-Th-Final-2022/profile

-thithikuthe-movie-free-download
https://lynduckpizapschild.wixsite.com/custhoniwa/post/gloryholeg
irlz-com-merkova-vanivand
https://liofigecajohndit.wixsite.com/veystillokca/post/dee-saturd
ay-night-in-hindi-download-torrent-adamale
https://kaumakarelre.wixsite.com/coasagdubo/post/nokia-best-bb5-e
asy-service-tool-by-infinity-box-team-ver-1141rar-bruglen
https://wakelet.com/wake/F4Ah3_MiyihEIg_E9yedm
https://wakelet.com/wake/NdFNVUhP3iorgdVqi5Tfg
https://retodestcecompcabl.wixsite.com/sapolecar/post/imindmap-pr
ofessional-4-1-2-free-download-latest-2022
https://www.transparentprocessing.net/profile/Installing-Subsonic
-On-Freenas-and-Bonus-Upgrade-Instructions-islnev/profile
https://siruta287ke.wixsite.com/neopochelsgnac/post/gustavo-escob
ar-etica-pdf-updated-2022
https://difdiforversnire.wixsite.com/racontriny/post/xxx-the-retu
rn-of-xander-cage-english-2-full-movie-in-hindi-dubbed-hd-720p

https://ko-fi.com/post/Titanium-Portable-Timekeeper-Software-Q5Q8
CNQQW
https://www.guilded.gg/estabrabufs-Pioneers/overview/news/Jla3X1v
y
https://wakelet.com/wake/s7FJrvPriPotADaYBrD8p
https://www.guilded.gg//overview/news/YyrpgvWl
https://www.guilded.gg//overview/news/4lGM4Gry
https://www.guilded.gg/pleascurfobonts-Drum-Circle/overview/news/
x6gogpk6
https://zaharij1996.wixsite.com/motacenla/post/crack-bluesoleil-8
-0-395-0-rar-2022
https://www.shabelcollection.com/profile/Ccvision-Car-Special-V18
-Updated-2022/profile
https://ko-fi.com/post/F-15C-For-DCS-World-Crack-Google-Drive-yaz
mkerr-R5R1CNQR0

ril2022.html
https://tiapremyfus.weebly.com/xtraktor-crack---activation-code-w
ith-keygen-pcwindows.html
https://epprisadun.weebly.com/diafaan-sms-server--light-edition-4
600-crack.html
https://paddtemptunsa.weebly.com/openxr-runtimeswitcher--crack--f
ree-for-windows.html
https://talicessbold.weebly.com/secure-clean-pc--winmac.html
https://sanbaisintee.weebly.com/dutraffic--crack---free-download-
latest.html
https://mavullessramb.weebly.com/workflow-actions-pack-crack.html
https://claphtentpinhelp.weebly.com/zylcpuusage-crack---free-down
load-winmac-latest-2022.html
https://sinachere.weebly.com/hash-mash-crack--free-download-macwi
n-2022latest.html
https://bustsirecpo.weebly.com/paypal-csv-to-mt940-convertor-crac
k-torrent-activation-code-download-pcwindows.html

crack-free-download-latest-2022
https://drivlefischsmolul.wixsite.com/prejirxane/post/desktop-xma
s-tree-activator-x64-april-2022
https://bernenalbcalstaroo.wixsite.com/tingfeldtherlu/post/teecha
rt-pro-vcl-fmx-crack-pc-windows
https://rohnepanpsandu.wixsite.com/eskartipscho/post/nils-liberg-
039-s-kscript-editor-free-registration-code-for-pc
https://irenewhiteaker626y.wixsite.com/ubheatoment/post/host-stat
us-monitor-crack-keygen-x64-latest
https://unchasiraldandpec.wixsite.com/nabivesu/post/healthy-hints
-free-crack-free-2022
https://flosgalmodiswork.wixsite.com/karsdicihou/post/sigmaxl-cra
ck-free-download
https://atsaesuada1976.wixsite.com/phrathrumshoka/post/snocad-x-c
rack-free-download-win-mac
https://dandterperctamari.wixsite.com/crevinunon/post/pgina-crack
-serial-number-full-torrent-32-64bit-latest-2022
https://tisontocounsemig.wixsite.com/anucsema/post/wx-inova-deskt
op-opus-download-for-pc-2022-latest

https://wakelet.com/wake/X2GFEn8-AH8agz-72aye0
https://wakelet.com/wake/SfvvMW7-S-2HF121bKpz_
https://wakelet.com/wake/bzkh22Rur7f0x8DPpFzAf
https://melaninterest.com/pin/bopup-messenger-3-5-3-pc-windows-la
test/
https://wakelet.com/wake/WSG9xZSyMEKzUqoz1DvlU
https://wakelet.com/wake/1G7QcdsWXh2_Ws_8-1iPQ
https://wakelet.com/wake/veWDf3dIomARHSNbnIze9
https://public.flourish.studio/story/1516395/
https://wakelet.com/wake/zS0tzv2NgHlLI4Km5czPh

-activation-code-with-keygen-download-win-mac-latest-2022
https://wakelet.com/wake/4wJorIiB6ZHTey0PsoxTP
https://trasecglobderw1976.wixsite.com/badccocverpfrat/post/photo
-graffiti-crack-free-license-key-free-mac-win
https://seesaawiki.jp/dodmoujarno/d/S2%2d6%2d25%20For%2025%20Empl
oyees%20And%206%20Shifts%20%20Crack%20%20With%20Serial%20Key%20Fr
ee%20Download
http://analva.yolasite.com/resources/PC-Timer-NET--Crack.pdf
http://ladcyre.yolasite.com/resources/Advanced-Cleaner-Pro-Crack-
--License-Keygen-April2022.pdf
http://eepoftwym.yolasite.com/resources/MetaFind--Crack--With-Key
-Free-Download-For-PC-April2022.pdf
https://unnaboti.weebly.com/undelete-wizard.html
https://magpetinata.wixsite.com/socycounzahn/post/azure-sql-datab
ase-backup-crack-activation-key-free-2022-new
https://tradtohicaquardo.wixsite.com/dingtergoca/post/photo-organ
izer-registration-code-download-mac-win

https://wakelet.com/wake/16hTK4XEIuT7TEtYwxzhw
https://public.flourish.studio/story/1454297/
https://wakelet.com/wake/hzvEadgs9AOROBWKdnr-f
https://wakelet.com/wake/N7ruJ600GrjbAvyXoIB0f
https://wakelet.com/wake/qoffqAARDT9zgGpZacQ2V
https://wakelet.com/wake/KfSd0NA5M4bc0glXguN-m
https://wakelet.com/wake/M7a40bqCpT60oXoiKMFoS
https://wakelet.com/wake/M_vbCPKlKeT-1i3sJueU_
https://public.flourish.studio/story/1453700/

https://public.flourish.studio/story/1452972/
https://wakelet.com/wake/iAaMnKbmTDCrToX-ACCUU
https://wakelet.com/wake/a04WSP3QkOvSaSYas1whO
https://public.flourish.studio/story/1452975/
https://public.flourish.studio/story/1452943/
https://wakelet.com/wake/9ERCPevSVEArS8RtC9ePq
https://wakelet.com/wake/jWABbA5D78Ant5eCAWDPQ
https://wakelet.com/wake/QABEL5STNhllwdBQ-Umck
https://wakelet.com/wake/pHtGwAGl59Vwa2i-TNrBw

https://wakelet.com/wake/D64aomJPb7LzzQ2XdOKBQ
https://wakelet.com/wake/CeuzbDXpQgmuMZECgAOic
https://wakelet.com/wake/bxTxnUUcJrnmsYUF04RT-
https://wakelet.com/wake/syjZYRIOiKgxkbxfiKimc
https://wakelet.com/wake/0d-W-2I0WB-SC1QmB_i-E
https://wakelet.com/wake/98fuUEO2vnVOFrs77mRv1
https://wakelet.com/wake/bNm9WakztC645vBRblnGP
https://wakelet.com/wake/0aTFtIfzoYvJ96Vl38lVG
https://wakelet.com/wake/nRS46iG0KQ3ER_v9LTFKb

https://wakelet.com/wake/7YfC1T8IE4VXefudTQK5R
https://wakelet.com/wake/abLihFYk3lDigQaTAWOj4
https://wakelet.com/wake/GBPwifMBrFunP5tBMSjbH
https://wakelet.com/wake/kbF9oTI-5emvABt7a0_ys
https://wakelet.com/wake/vGrqacld5m6hFqUgXoLoq
https://wakelet.com/wake/n_2HnHQXwrvG_WQxvX_MN
https://wakelet.com/wake/DY3JAuI846hEl3YRlPKRC
https://wakelet.com/wake/bnwLWvaJeriM1UG8dlM28
https://wakelet.com/wake/PolsegbHlTmYt6NFqUyR1
http://gamera.sakura.ne.jp/cgi/itada420180520/joyful/joyful.cgi

https://wakelet.com/wake/M6P9MnC4N4gBW0iSsd9HC
https://wakelet.com/wake/AjgSAqBUSlUz5O9_UoqLo
https://wakelet.com/wake/sjfl0AS0ZKVypg10Qdki1
https://wakelet.com/wake/ojbm9Jf6-lOPisZyCDG4M
https://wakelet.com/wake/1dvjiABH-Bd4MwyGyCE-h
https://wakelet.com/wake/ylQMyDpiCMCTmLC-XOP2Z
https://wakelet.com/wake/YvWbQJB6Wq8YAUQZK8W3E
https://wakelet.com/wake/vNwI8A8OosyD153W4JU_R
https://wakelet.com/wake/3UXqeq6P07lvGKcz6aN55
https://www.hott953.com/apps/blog/show/25481503-nicki-minaj-inks-
deal-with-beats-by-dre-launches-pink-pill-speaker

https://wakelet.com/wake/-R9UFJLx_BGRTJE4gOjap
https://wakelet.com/wake/f0twqTw_6mhuLmWLtuybt
https://wakelet.com/wake/Y03rIw0MMQkbWldqzVSwR
https://wakelet.com/wake/g8690-3hxSAtGGaaoKR3w
https://wakelet.com/wake/Ht8R-C9LAkvP5uNIGH7Dx
https://wakelet.com/wake/oEl1Fv7KlB4P8WAU91hmS
https://wakelet.com/wake/MTFRGimZLL7m5ySRJ4exK
https://wakelet.com/wake/fSKrwQmCz12xNJSppvDaF
https://wakelet.com/wake/BafWAnkpUFRINCQtGF3Qk
https://www.matafruitnaranjas.com/en/module/smartblog/details?id_
post=11

https://wakelet.com/wake/TtI_nzh03saynYhKDx8N5
https://wakelet.com/wake/K1Tl4bdFD6A0rE6SjbVE8
https://wakelet.com/wake/Y7ncY7xp43R_yjy48MN1p
https://wakelet.com/wake/VVDwC2Re0RjbizPUBCm30
https://wakelet.com/wake/KwcLDIxUdhF3bSO0MuR5W
https://wakelet.com/wake/FfQeJCovYTnEBG9Tsaksv
https://wakelet.com/wake/ACrVhD53beBzoTNpdijCZ
https://wakelet.com/wake/mAKGFXc_-qvQ1TgX8GY5d
https://wakelet.com/wake/IY7KvYGoKgpk4HrmhMC50
https://www.switchmysockets.com/product/mk-5544s-consumer-unit-bl
ank-insert-one-module/

https://wakelet.com/wake/kgQSCtjGGaNWu99YG1wCR
https://wakelet.com/wake/UXUwi6U3Ru1va59505hdv
https://wakelet.com/wake/W8qgsNFvXvQ3CsJphu1jj
https://wakelet.com/wake/eAFFykPyYNbizpRXp1ALO
https://wakelet.com/wake/zfEtWlHPlxvNfHZZaJZ9M
https://wakelet.com/wake/WWSAE_6ta4Y4wYRPu54az
https://wakelet.com/wake/povigMHvehuavi8tjZdmR
https://wakelet.com/wake/htZVRx2BVxIjAulzkFVB_
https://wakelet.com/wake/Y8yGYtkzqN0vEbsuYvFTw
http://www.life-in-dance.dp.ua/index.php/component/k2/item/3-ut-e
nim-ad-minim-veniam/3-ut-enim-ad-minim-veniam

https://www.guilded.gg/amsunkenntas-Cadets/overview/news/KR2Ewn0y
https://www.guilded.gg/cellsipiters-Vikings/overview/news/16YA0OW
6
https://www.guilded.gg/kleenmorremus-Greyhounds/overview/news/Ayk
0nDJR
https://www.guilded.gg/tauworwoofoots-Army/overview/news/gy8keKa6
https://www.guilded.gg/xifatmitas-Templar/overview/news/2l3YdKXy
https://www.guilded.gg/lingworksuppsers-Cadets/overview/news/qlDw
WvxR
https://www.guilded.gg/geldmezcsandsearchs-Patriots/overview/news
/r6Bwg1my
https://www.guilded.gg/rabrothosens-Saints/overview/news/D6KAN3OR
https://www.guilded.gg/quabaffpecnos-Bluejays/overview/news/NyEaw
5vy
https://www.hrlovellart-mariacherrygallery.com/apps/blog/show/500
25135-trip-to-menonite-country&fw_comments_order=ASC&siteId=14074
7831&locale=en-US

obi-full-torrent-book-rar
https://coub.com/stories/4827302-iso-ben-folds-so-there-rar-pro-x
32-utorrent-pc-activation-crack
https://coub.com/stories/4827301-vray-adv-3-70-01-rrs-cinema-4d-u
ltimate-patch-zip-pc
https://coub.com/stories/4827300-registration-grand-latest-free-p
c-zip
https://coub.com/stories/4827299-patch-how-open-antique-mosler-sa
fe-utorrent-pc-activation-professional
https://coub.com/stories/4827298-full-version-vray-3-5-for-3ds-ma
x-2017-exe-64bit-professional
https://coub.com/stories/4827297-tech-inc-power-bank-instructions
-build-cracked-exe-full-version-x64-activator-utorrent
https://coub.com/stories/4827296-tglgcharger-play-torrent-key-fin
al-pc-32-cracked
https://coub.com/stories/4827295-torrent-canvas-stu-full-key-pc
https://coub.com/stories/4827294-mo-gp-live-stream-mo-torrent-32b
it-zip-pc-key-ultimate-cracked
https://vitrekhezzane.com/index.php/features/verrebombe/item/44-l
orem-ipsum-dolor-sit-amet
Oops!
Oops, you forgot something.