How To Make The Most of Offseason Training
This time of year, Santa shouldn’t be the only one making a list and checking it twice. Yes, you’ve survived race season and have entered into what we know as the “offseason,” however, there are a couple of things to keep on your mental checklist as you enjoy the downtime and prepare for your upcoming season.
#1 - Prepare
Preparation is the name of the game during the offseason. Think of it this way – when you’re in season, your main goal should be to maintain the strength, fitness, and technique you’ve worked to build in the offseason. While your training volume is lower, this is the perfect time to address weaker areas and prepare for success.
Because of the nature of triathlon, you use multiple muscles during a race. By working on core stability and overall strength in the offseason, you are setting yourself up for a reduced risk of injury throughout the year. Similarly, technical fixes in all three sports can reduce your risk of injury and help you become more efficient overall.
#2 - Write down your dreams
Although the racing season has just ended, this is the perfect time to plan for the upcoming year while your goals are still fresh in your mind. It is helpful to have multiple goals going into each race and for each training block (i.e., improve swim time, podium in age group); that way, you won’t have an “all or nothing” approach to your racing.
If you have a goal centered around a specific race, I’d recommend hiring a coach to help you plan out your race season, create a periodized training and racing plan (which will keep you from racing too much), and keep you accountable.
#3 - Be mindful of your nutrition
During the offseason, it’s easy to want to stick to the nutrition routine you established during race season. The only problem is that you most likely aren’t working out as much, and your workouts probably aren’t as long. Therefore, your macronutrient requirements (fat, carbs, and protein intake) will be significantly less than in season.
Try to find a balance of being mindful of what you’re eating before and after a workout in the offseason while still taking the time to enjoy your grandma’s homemade chocolate chip cookies (or whatever goodies you look forward to this time of year) at holiday gatherings.
#4 - Give your body a rest
When I (Amanda) raced as a pro triathlete, after a racing season, I usually took anywhere from 11-14 days completely off and another couple of weeks doing minimal training. Although often overlooked, recovery plays a vital role in your season. Just like the recovery days that should be incorporated into your training program year-round, taking some time off gives your body a chance to recharge, both physically and mentally.
As a bonus, your muscles will get an opportunity to rebuild, and you’ll come to a point where you feel mentally fresh and ready to jump back into training again. Be sure to use massage, chiropractic visits, acupuncture, foam rolling, etc. during this time as well to aid your body in the recovery process.
#5 - Mix it up
The offseason is the perfect time to incorporate unstructured training into your routine. If you live in an area that gets a lot of snow in the winter, try snowshoeing or cross-country skiing. Mountain biking and hiking are viable options to switch up the training for warmer weather areas. All of these activities will help you maintain your fitness from the previous season, and in some cases, use different muscle groups than swimming, biking, or running that will benefit your overall fitness.
Keep in mind that you should only do these activities after tip #4 (complete rest)!
#6 - Give back to your sherpa
Chances are, someone in your life has sacrificed time out of their busy schedule to support you in your training, on race day, or both. For example, I can think of many occasions on race day when I was bundled up in jackets and towels and gave them to my husband at the absolute last minute before a swim start. Although a seemingly small gesture, this kept me from shivering and losing energy before the race even started.
Be sure to use some of the extra time on your hands in the offseason to spend time with your biggest cheerleader and the other important people in your life, doing an activity that you both enjoy. Basically, focus on nourishing the relationships you treasure most.
The off-season is a great time to restore balance in your life and to focus on your other passions. Be sure to make the most of this time, give your body a rest, and do an honest assessment of your skills to set yourself up for success in the upcoming race season.