Coach Tip – Call it whatever you like – just don’t call it the “off-season!” Depending on how you slice your season up, you may refer to it as Base or Transition, but the name really doesn’t matter, what you do during this time does. For those in the Northern Hemisphere (who are not racing for the next 6-9 months) the main idea here is to signify a change in training focus.
Here are some things you should consider doing during this time to ensure an even stronger 2024.
- Take a few days off! If you have not taken a real solid week off from training this year – you owe it to yourself and your body some rest (mentally and physically).
- Enjoy less structure and some soul rides (no technology or gadget rides) or ROFs (run or rides on feel).
- Try some fun races – trail runs, 5k, 10ks! Heck – even try a new sport like rock climbing!
- Don’t shy away from some intensity, but consider limiting the amount to once a week. While you’ll likely shift to a bit more Z2 work, you don’t want to lose all the high-end work you have done. Group rides, cyclocross, or Zwift races can be great non-structured options for high-intensity work. Plus, research shows you go harder with an opponent or competition!
- Get your winter pain cave set! Dust off the trainer and make the space inviting and fun. Make sure all your devices connect and can upload to your favorite training platforms. Invest in your indoor space with good lighting, sweat nets for your bike, and a good fan. Personally, I use smart outlets to cycle my fan and other devices on and off easily from my phone.
- Get going on the strength work. I offer athletes at my Silver level and above access to 2 or 3-day-a-week strength workouts (delivered through a strength app). For most age-groupers, especially those 40 and older, proper strength work is your ticket to improvement! Just remember not all strength work is specific to improving your run, bike, and swim.
- Get a bike fit! Base season is a great time to make bike position changes, as you have plenty of time to adjust and adapt to the changes. Hit me up for a virtual bike fit, you can do from the comfort of your home!
- Get tested – metabolically, that is! If you are not sure what it is, drop me a message to find out or visit the Performance Lab page. There is no better way to get a look under the hood to see how the “engine” is running.
- Put some focus on diet. While it’s okay to relax what you eat for a bit, this may be an ideal time in your season to target weight loss and/or muscle gain. Just remember, build good eating habits first! If you are after weight loss, target 1-2lbs a week as a safe goal. Don’t rush it!
- Start researching your A races for 2024! If you read or listened to my post on timing, the more runway or lead-up to your big race, the more time you have to prepare and work on limiters.
- Spend some quality time with friends and family and those who support your endurance adventures all year round!
- Last but not least – look into coaching! Expert coaching can help guide you through all phases of training and ensure that your “off-season” 😉 is done properly so your “on-season” is a success!
Thanks for reading!
-Coach Noel