The Off-Season Project
Friday 9th October - Sunday 11th October
Join us for a fully immersive training and education weekend in Jersey! Three days of practical coaching, sport science and race preparation. Designed for ALL abilities.
OT³ Training Weekend / Seminar
The weekend runs from Friday evening to Sunday afternoon. The objective; to improve your understanding of the science behind training, while also giving you practical tools to become a more efficient and confident triathlete.
We’ll cover training zones, biomechanics, efficiency, race preparation and how small changes to your training and technique can make a big difference.
The weekend is open to all abilities. The content and intensity of the sessions will be adapted depending on your experience and ability. This will be decided from the information you provide on the sign up form, so the sessions can be made as bespoke for each individual.
Numbers over the weekend will be kept small to maintain quality and attention to detail.
What you’ll get from the weekend
The main aim is for you to leave with a better understanding of your own training and some practical insight you can integrate into your own training moving forward.
You’ll leave with:
• Understanding the 5 zone training model.
• More knowledge around your individual swim and run technique.
• Bespoke drills and exercises to work on the areas that need improving.
• Improved confidence on the bike and navigating efficiently through transitions.
• A rough estimation of your run & bike heart rate training zones.
• A better understanding of race preparation and training structure.
You will have access to a 30mins 1:1 call after the weekend to discuss any training related questions including a breakdown of swim & run biomechanics and a list of specific drills best suited to you.
OT³ Weekend Itinery
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Friday evening
Seminar / social / learn
6pm - finished by 7:30pm. Welcome to stay for social chat.
We’ll start the weekend with an informal seminar, Q&A.
covering:
• The 5 zone training model
• The importance of winter training.
• Race planning and peaking when it matters.
• Training efficiency - moving from A-B as quickly as possible.
• Aerodynamics and biomechanics. Cost effective ways to be faster.
• Nutrition surrounding racing and training.location: Cog and Sprocket club house
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Saturday
Technical Swim / Bike session
10:15 - 12:15am: Technical swim session
A pre pool activation / mobility session.
A technique focused swim session looking at how to become more efficient through the water. Each athlete will be video recorded for post analysis.
10am to 12pm: Breakfast / free time
Time to recover, eat and get ready for the bike.
12:30pm to 2:30pm: Bike session
A 60 to 120 minute bike session with the option of hill reps or a flatter loop.
The main aim of the session will be to build confidence riding in a group, work on group riding skills and positioning, and develop pacing awareness.
We’ll also collect some heart rate and performance data which will help us establish some rough bike training zones to work from after the weekend.
The session will be adapted to suit the ability and experience of the athletes attending.
4pm: End of training day
Location: Les Quennevais sports centre
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Sunday
Run session / Transition & Cornering
8am to 10am: Run drills, plyometrics and run session
Total run being 30-60mins including warm up, drills, plyometrics, video analysis, run session and cool down.
Biomechanical / physiological analysis with bespoke drills in post camp breakdown
11am to 12pm: Down time / food
Time to recover, refuel and get ready for the final session.
1pm to 3pm: Bike technical session and transition skills
A short 60-90min ride aimed at improving confidence and efficiency
We’ll cover things such as:
• Mounts and dismounts
• Transition organisation
• Bike handling including cornering, braking, equipment.
• Positioning and confidence on the bike
• Ways to save time and energy during racing.3pm: Post training weekend dynamic stretching and Yoga. A good opportunity to keep the physio and massage bills down!
4pm: Weekend close and a chance for any immediate questions.
Location: TBC
Every athlete will receive an OT³ goodie bag worth up to £50, including an OT³ branded weekend T-shirt and a selection of triathlon related goodies from sponsors of the weekend.
4Endurance will be sponsoring the weekends nutrition. This includes carb mixes, gels, electrolytes, protein bars etc etc.
A big thanks to 4Endurance and The Cog and Sprocket for sponsoring the weekend
Everything in the above is included in the price. (no hidden costs)
Excluded costs for those travelling: flight, hotels, parking, food.
£189 standard rate + 2 week trial of online structured training.
£149 for OT³ and Cog and Sprocket members.
If you wish to sign up please fill out the form below! (a further information form will be sent out closer to the date.)
As previously mentioned numbers will be kept small to maintain quality and attention to detail. Slots will be given as first come, first serve. Slot is confirmed once payment is approved.
Thank you!
The cost of the weekend…
