So your races are over, and everyone (including your coach) is telling you that in the offseason, you have to "take a little time off" the swimming, biking and running that have helped you become so fit this year. Worse, they say you need to let yourself "get a little deconditioned" and take a break from the regimented schedule that kept you so on track.
No wonder you're freaked. But the reality is the offseason isn't where you turn into a TV-watching marshmallow that can't run for 10 minutes without stopping. Here's what offseason triathlon training is really about and how to get through it stronger, happier and more ready than ever to break your own records in the year ahead.
More: 6 Offseason Tips for Triathletes
Stop Calling it 'Time Off'
"The offseason doesn't mean off training," says Lucy Smith, coach for LifeSport Coaching and a 19-time Canadian champion and internationally ranked athlete in triathlon, duathlon and distance running. "It's [based] off of your goal races for the year." From the time your training starts through your last race, "you have to be 'on' in every workout and have to be thinking about performance. You're always mentally preparing for your key workouts."
It's taxing, and if you don't take a break from that, you get burnt out," she says. "It's about switching emotional gears." Think about it as the foundation season, or the "differently fit" season.
More: Focus on Form: Offseason Cycling and Running Drills
Change the Way You Measure Your Workouts
"Make the focus 'how much fun' rather than 'how fast or how far,'" recommends Elizabeth Waterstraat, triathlete and founder of the coaching business Multisport Mastery (multisportmastery.com).
"A lot of people jump back into the mindset of training too seriously, too early, and that contributes to burnout later," she says. Many people go right from triathlon racing to racing other sports. "Where's the break mentally?" Waterstraat asks.
More: 8 Ways to Stay Focused This Offseason
Lose the Calendar
You need a break from a schedule, too, so you'll be fresh and excited about structure again. "Let the weather dictate your workout schedule for a change," Waterstraat suggests. "Or go for a fun family bike ride."
If the thought of detaching from a schedule gives you hives, try this: "Make a list of all the activities you could do that aren't swimming, biking and running," says Michael Ricci, president of D3 Multisport (D3multisport.com) and head coach for the University of Colorado Triathlon Team.
"I've been known to challenge athletes by saying that for the next 30 days, I want them to do 20 different things. Rollerblading, water running, horseback riding -- there are so many things you can do that are active. Get out there and do something different." After that, he says, you can get more structured and specific about working on the weak links you want to improve for next year.
More: 3 Keys to Your Offseason Diet
Refine Your Ability to Perform Well
Don't get "deconditioned." Get "differently conditioned." Like a boat getting lifted out of the water to get the barnacles cleaned off it, this is the time to lose what's holding you back so you can perform better next year. Weak glutes? Work on those. And how's your core? Thought so.
"Think about how many things go into your ability to perform well, including muscular strength and elasticity, joint mobility and stability, cardio conditioning, nutrition, hydration and sleep," says movement specialist and pro triathlete Jessi Stensland (gojessi.com).
"There's plenty for you to work on after race day. If you start the season feeling good and are able to move well, having maintained your tissue quality, joint mobility, and stability, you'll be ready to work toward your new season's goals," says Stensland, who also founded Movement U, a series of nationwide workshops about movement efficiency and injury prevention.
More: The Secret to Keeping Your Edge in the Offseason
As you become more conditioned to other activities, she says, "You may lose some strength and some sport-specific conditioning. But you don't want to lose your ability to move well." Talk to a coach, physical therapist or other professional about which exercises will improve your individual rough spots.
Build Your Recipe File
The "you'll gain a little weight in the offseason" conventional wisdom may apply to elite athletes who have been at a super-low race weight during the season. But it doesn't necessarily apply to you. In fact, Waterstraat says, "it's often easier to adjust your body composition when you're not doing hard workouts." Now's the time to sift through your recipe files and test new foods or combinations that will sustain you through offseason triathlon training and into the next season.
More: 4 Tips for An Effective Offseason
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