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The Triathlete Blueprint newsletter #18-How to Get the Most Out of Your Off-Season






Read time: 4min.

By Coach Yan Busset



Get the Most Out of Your Off-Season to Nail for the Next

You may find yourself at a crossroads when the racing season ends. Should you take an off-season break, or should you keep training year-round? The answer isn't "one size fits all". It depends on your season race frequency and training volume.

If you've had a demanding race calendar with numerous competitions and high training volume, an off-season becomes essential for recovery and regeneration. On the other hand, if you've only participated in a few races, and your training not so consistent, you might not need an extended break you can just ease off and kick start the planning and ramp up for the next training season.

The off-season can be a valuable period for age grouper triathletes if utilized wisely. It offers a range of benefits that can set you up for success in the next season. Let's explore how to make the most of your off-season and ensure you're prepared for the challenges ahead.

Imagine starting your next racing season feeling physically and mentally refreshed, equipped with better skills, and a clear roadmap to achieve your goals. That's the promise of a well-planned off-season. To maximize your off-season, consider the following strategies:



The Benefits of an Off-Season

Let's begin with the good stuff:

1. Rest and Recovery:

  • During the off-season, your body gets a chance to heal from the intense training and racing.

  • It reduces the risk of injuries and burnout, which is like avoiding getting worn out.



2. Mental Refreshment:

  • The off-season is like a mental spa day. You get a break from the daily grind.

  • This break can help you feel motivated again when the next season rolls around.


3. Trying New Things:

  • Ever thought about trying a different sport or activity? The off-season is your opportunity!

  • You can explore other activities to stay fit without the specific demands of triathlon training.


4. Preventing Injuries:

  • Use the off-season to address any minor injuries or imbalances before they become major problems.

  • It's like fixing a small leak before it turns into a flood.

5. Physical and Mental Adaptation:

  • Your body takes this time to adapt to your previous training, making you better prepared for the next season.


Now, let's look at the limitation or concern to keep in mind when taking a too long time off training:

The Downsides of an Off-Season

There are a few potential challenges:

1. Fitness Decline:

  • Taking a long break can lead to a decrease in your fitness level. But you can compensate it by staying active but just changing the type of activity. For example you can go off road MTB or gravel and explore new trails, or go in the forest for some hikes.

2. Routine Disruption:

  • Some of us might struggle when our daily training routine is gone.

  • Lower volume can affect for example your sleep as the body was use to a higher dose of fatigue.

3. Motivation Hurdles:

  • The longer your break, the harder it can be to get back into intense training.

  • It's like trying to start a car on a Finnish winter morning – it takes a bit more effort.

4. Watch Out for Weight Gain:

  • Less activity combined with the same eating habits can lead to unwanted weight gain for some. Taking a bit of weight on during the break is totally normal, but you still want to keep an healthy lifestyle and keep your nutrition relatively in check. ( check my recent post on periodisation of nutrition).

5. Performance Worries:

  • You might worry about losing your hard-earned performance gains during the off-season.

  • But remember, it's just your inner athlete playing tricks on you, Don’t worry of the FOMO, the rest will help you to get back stronger!




Preparing for the Next Season

When it’s time to get back on the saddle consider these:

1. Take It Slow: Ease back into training gradually. Take as much time to ramp up as you took time off.

2. Set Goals: Define new targets for yourself, and make them simple, measurable, and achievable and make a plan. Reflect on your past races and set new goals for the upcoming season.

3. Test your fitness: defining your zones, will help you to start to train at the right intensity and will help you to track your future progresses. (More on training zones here)

4. Work on Weaknesses: Identify areas where you could improve, whether it's your swim or run technique, bike strength or mobility.



The off-season can be a great weapon for triathlon success. It's a time for rest, reflection, and rejuvenation. If you body ask for it, embrace it, plan it, and make the most of it, use that time to prepare for your next triathlon season success.



Thank you for reading and see you next week!


 

Whenever you’re ready, there are 3 ways I can help you:


1. If you are looking for support for your triathlon journey, I recommend you book a 30min 1on1 video consultation with me here.


2. If you are looking for an online coaching service check here.


3. if you are in the Helsinki area and looking for the best training group check here


 

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