A step back week in training is one where the total training load backs off in order to recover and rest from the previous week(s) build up. This is an essential week towards absorbing training to help set the stage for future work. Without proper rest; true build work can be halted and your potential not reached.
The following are points to take in during this planned down week. Your Tristar coach has engineered this week to fit in your overall season and annual training plan. (ATP)
Step back weeks
These weeks start with a total reduction in training volume; The previous 1-2-3 or 4 week blocks have been building up in terms of total training stress. This week will go backwards by design. (Usually by ~15-20%, TSS and hours of training)
Step back weeks follow a build up of the previous 1-2-3 or 4 weeks of training (Training “block”)
Often times these weeks are ideal to measure and test benchmarks such as FTP’s (functional threshold pace or power for swimming biking and running) and help key in on long distance training sessions when you are more fresh.
You should try to take a hard stop rest day for at least one of your days during this week to enhance your recovery.
Going to bed one hour earlier can help to allow the body to feel more fresh and recovered. (Learn more about recovery and rest days here)
Try to save yourself for the testing and benchmarking sessions. Meaning, don’t train hard the days before but rather allow yourself to rest or go easy. The point of the week is to take a peak under the hood and see where your fitness stands and what improvements you have made.
An increase in swimming can be beneficial for those who find step back weeks “too much rest”.
Planning to peak and achieve great things requires a punctuated approach. When your plan is periodized the enhancements and gains will be more significant, help you towards your goals, and peak for key events when they matter the most.
Kyle is an All-American triathlete looking to shift his focus towards coaching and helping other triathletes realize their potential, physically and mentally. He knows the impact an informed and empathetic coach can have an an individual’s life, and hopes to have a similar impact on the lives of others he will coach.
As the adage goes, there is no ”I” in team and I want to join your team, helping get you to the start and finish lines of your races. I enjoy creating individualized training plans that reward discipline and consistency as well as providing experienced guidance to achieve your goals." —Coach Suzanne Turner
"Consistency trumps 'big days'. Continuously making deposits in the fitness bank, as small as they may sometimes seem, will make a big withdrawal on race day that much more manageable. That said, every so often 'life happens' and some course-correction is inevitable - that's where the TriStar coaching approach, backed by science and experience, is guaranteed to make a difference." —Coach Attila Kelemen
Adam Daniels is a coach, ultra runner and triathlete based in Boulder, CO. Adam developed his passion for triathlon after many years as a runner and much encouragement from his peers to give it a “tri”. After suffering an injury, Adam started swimming and biking to satisfy his need for an active lifestyle. “It was a much needed break from the thousands of running miles logged training and racing. I developed a whole new competitive drive”. So Adam set out to take on the triathlon world.
Cliff Scherb – Internet endurance consultant is an active triathlete and head of the TriStar Athletes North American and Global Teams. As the founder and principal coach of TriStar Athletes LLC, he works with the ELITE and MENTORSHIP teams to help athletes, balance training stress, nutrition, and peak for top performances. Coaching for 15+ years with over 250+ life years of coaching experience, Cliff imparts this knowledge to aspiring athletes and coaches.
Haluk has been helping elite athletes achieve their maximum potential for over fifteen years. Haluk is excited to be part of the TriStar coaching team, bringing a wealth of racing and coaching experience to all of his athletes.
