The season is over, but if you train smart now, you'll be one step ahead in spring. Autumn is the ideal time to set new training goals and work specifically on your strength and stability. Especially after a long competition phase, functional strength training helps you to strengthen your body, compensate for muscular imbalances and improve your technique in the water, on the bike and when running in the long term.

1. why strength training is essential for triathletes

Triathlon is more than just endurance - strength, body tension and stability are the basis for efficiency in all disciplines. You can work specifically on your core, especially in the fall when the volume drops. A stable core ensures a better position in the water, more economical running movements and less susceptibility to injury.

Just two short sessions a week are enough to make noticeable progress and maintain your form over the winter months.

2. how to train functionally instead of in isolation

Instead of doing classic equipment exercises, focus on functional movements that challenge the whole body. Planks, squats, lunges and shoulder taps are ideal all-round exercises that promote strength and stability at the same time.

If you also train in the water, you can use the power you have gained in a targeted way - e.g. with the sailfish pullbuoy or paddles to combine pulling power and the feeling of being in the water. Small aids, big effect.

3. flexibility and balance as success factors

Strength training can only develop its full potential if you remain flexible. Mobility workouts, yoga and dynamic stretching keep your movements supple and balance out the typical strains of endurance training.
Regular stretching routines help you to improve your posture and technique - an underestimated factor for greater efficiency, especially when swimming.

4. input from the sailfish Academy

In the sailfish Academymanaging director and former professional Jan Sibbersen regularly shares his experience of training, technique and regeneration. His tips are practical, honest and straight from the athlete's everyday life. Especially in the transitional period between fall and winter, you will find valuable impulses on how to cleverly structure your training and take it to a new level - without losing the joy of sport.

5. training without a gym - simple, effective, everywhere

You don't need a lot of equipment for your off-season training. A mat, resistance bands, a little space - and you're ready to go. With the right movements and a little continuity, you can maintain your form over the winter and create a stable foundation for the next year.

Stay active, stay consistent - and use the quieter months to start the new season stronger, more stable and better prepared.