Off-Season Training

September 14, 2018 Nick Seitz

By Nick Seitz

September 14, 2018

Many of us are approaching our off-season training period. For some, this signals a time to sleep in later, eat whatever you want, and let your bike collect some dust for the next few months. Instead, I want to encourage you to use the off-season to make the goals you have for next year a reality.

Recovery, then technique

Certainly, after your last race you should take some time to recover both physically and mentally. You want to take just enough time off to let your body rest and heal but even more importantly rest your mind. You need to get hungry again – passionately wanting to train, race, and get better.

This rest should take the shape of 1-2 weeks completely off followed by a period of light training that focuses largely on technique. The early off-season is the greatest opportunity within the year to refine your technique which your future success depends upon. Improving run technique will ultimately allow you to run faster and with less risk of injury. Finding a better fit on the bike and becoming a better bike handler will result in huge time gains over the course of a race. Improving your swim form is the single greatest thing you can do to improve your swim speed.

What does off-season intensity look like?

With technique refined, begin to slowly build volume and intensity but only as far and as fast as your technique can be maintained. Some argue that “base training” should consist of all easy work, but this is false. Breakthrough seasons come from a smart off-season of intensity. Without the constraints of upcoming races, no other time of the year allows you to focus so purely on your training and improvement. With this focus, fitness can sky rocket in just a few short months.

The off-season is also a key period for strength development. Substantial research has proven that strength training is essential to reaching max performance and keeping you injury free. During the off-season, you can build great strength while in-season strength training will seek to maintain and refine due to race specific preparation.

Try something new!

Lastly, the off-season is a great time of year to try something new and have a little fun. Join some new group workouts, run the trails, or take up mountain biking. With a well thought out training plan, all of these can enhance your off season training.

Your greatest opportunity for improvement next year is upon you – what are you going to do about it? Use this off-season to set up your best season yet.

If you are ready to realize your potential, join us this winter for Endorphin Fitness’ Off-Season Training. Learn more by emailing [email protected] or calling 804-741-1599.

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