Outside of the 8-12 weeks prior to an A race, I believe the life-long athlete, specifically the aspiring successful triathlete, should integrate several non race-specific activities. Variety (including trying new sports), weight-training for general strength improvement, skill drills to improve swim-bike-run efficiency, and single-sport focus all have their place.
Ironman is an endless chess game/jigsaw puzzle. Volume pops and training camps have been an important contributor to the success I’ve had over the years. They’ve worked best for me during the 6-9 months when we’re NOT specifically training for a Big Race. Here are things I’ve done during the years I was honing my triathlon chops, before I ever heard of the OutSeason®:
• Long multi-day bike trips. E.g., bike across the country (2 months) & 7-10 day regional bike tours. While I suppose one could do this solo, I always did it with a group of people, supported, so I could ride 100 +/- km/day without lugging food, clothing, or other gear all the time. My body and my mind both learned that each got stronger as the days went by. I also learned the imperative need to maintain fueling on a daily basis.
• Train as a runner. I became a runner after I started triathlons. Several winters, I’d train 4-16 weeks as a runner, aiming for 5K/10K/HM/marathon PR or BQ. The speed work and volume involved taught me the value of consistency and hard work. As a side benefit, I also got faster!
• Take a swim vacation, preferably somewhere warm. While I once did a week-long camping trip in the Northwest at various parks with lakes for wet-suit swimming, I much prefer a 10 day vacation in Hawaii swimming in the protected bays on the west side of Maui or Big Island.
A long (5+ days) bike camp, either point-to-point, or out of one base, with others provides an additional benefit. Sharing the experience , cross-fertilizing knowledge among fellow sufferers, during the down time can not be replicated even when training on a daily basis at home . In addition, the camaraderie during long van trips across California, at dinner tables in Mallorca, and in my living room in Snowmass has been a high point in my life.
I discovered following these events a repeat of what I long ago learned skiing. At ages 20 and 29, I spent a winter skiing every day, in Aspen, then at Alta/Snowbird. I came out the other side with an attitude that a “normal” ski day or even week was well within my comfort zone, and my strength and skill progressions took quantum leaps. The definition of what is possible expands. In addition, my underlying sport-specific strength grew broader and deeper.
Within the 8-12 week race-specific phase of a training plan, there is also a role for volume pops. Specifically, riding 100+ miles followed by a 30-60′ run, and then riding 50+ miles the next day, and then maybe throwing in a 2 hour run the next day, will not only “top-up” one’s endurance, it will also provide a new layer of confidence that can be called upon at the end of an Ironman.