Extension First

extension first - How to gradually expand intensity

Over the off-season, as you start to incorporate more structure in your training, perhaps even workout classes or group sessions, it’s really rewarding to hit it hard. You see gains happen fast, and it’s really rewarding, initially. The challenge is that we want to build capacity to do work first, then improve our ability to utilize what we build. So, my challenge to you is to take your time here. When you do higher-intensity training, start out erring on the lighter end of the range you are using, and repeat workouts. Gradually expand the duration you spend at a given intensity, allowing 2-4 weeks to pass before increasing intensity. This strategy helps increase your capacity for work and then builds upon that improved ability to utilize it. It will also help reduce the odds of overcooking yourself too early in the off-season!

Will Kirousis, MS, CSCS, CISSN
Tri-Hard | Director
USA Cycling Certified Coach

USA Triathlon Certified Coach
Certified Strength and Conditioning Specialist

Certified Sports Nutritionist

508.633.2708 | will@tri-hard.com | www.tri-hard.com | @willkirousis

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