Embracing the Offseason: A Guide for Endurance Athletes
Written by Whitney Zweifel, Triathlon and Run Coach at Grit Endurance. Learn more about Whitney’s background here!
Congratulations on completing another successful training and race season! You’ve dedicated countless hours to your sport, and now it’s time to rest, restore, and replenish both your mind and body. Welcome to the off-season!
The off-season means different things to different athletes. For some, it’s a welcomed break - a chance to pause training and recharge. For others, it can evoke feelings of loss as they miss their routines and training partners. Many athletes may not even fully understand what an off-season entails.
Essentially, the off-season is the period following your last major race, where you step back from focused training in your specific sport. Regardless of your level of experience, taking a quality break can benefit all athletes. So, what does a quality break look like? It’s recommended that you take at least 2-3 weeks away from structured exercise. Yes, you read that right: at least two full weeks off! This allows your body to rest and recover fully. We call this first few weeks of the offseason the “Transition Phase”.
“Okay, coach, if I’m not training or exercising, what should I be doing?” Excellent question!
Here are a few suggestions:
Prioritize Sleep: Allow your body to heal and restore.
Reflect on Your Season: Review your training year and race execution. What went well? Where do you see opportunities for growth?
Focus on Nutrition: Assess your nutrition throughout the training season. Where are your opportunities for improvement, and how can you best approach next season?
Plan for the Next Season: Start outlining your races and determining your training focus for the upcoming year.
Have Fun: Enjoy quality time with family and friends—embrace this downtime!
Once you’ve given yourself the opportunity to rest, you can gradually ease back into training. As Steve Szabo wisely said, “Champions are built in the off-season.” This emphasizes the importance of using this time to build a stronger and more stable foundation for the future. We call this period the “General Preparation Phase”, which starts after the “Transition Phase and continues through the “Race Preparation Phase”.
To ensure a successful return, start slowly. Begin by taking self-assessments and benchmark tests to gauge your fitness level across different sports. Gradually build back to a consistent workout regimen and remember not to get caught up in the numbers—your speed and strength will return! For now, focus on rebuilding your base.
This is also a great time to undergo analyses with your coach, such as a swim analysis, bike fitting, and run form assessments. Additionally, if you have any lingering injuries from the previous season, consider consulting a physical therapist or other healthcare provider.
Interested in learning more about how a coach can help you take your performance to the next level, reach out to us here!