Everyone, and I mean everyone, should take a break in the off season. It is impossible for anyone to carry solid form for an entire year. Scientific studies of elite athletes have shown that even they can only sustain peak fitness for 1-2 months. Too many people are scared that they will lose all the fitness they built over the past season. But if you think of your body as a well-tuned racing car, taking the time to deconstruct and rebuild in the off-season is critical to optimize performance. Losing a bit of fitness over the winter months can be great for the next season both physically and mentally. Breaking down all components from the chassis (functional strength) to the engine (aerobic system), cleaning them up and rebuilding from the ground up will help you to achieve a whole new level of fitness when you need it -and not when you don't! It is mission critical mentally to come off of your fitness highs so you can regain that forward progress and push right past your previous limits come the goal specific training next year.

Since most athletes don’t have imminent goals during the off season, it is a good time to shore up your weaknesses, all the factors that were neglected during the race-specific in-season training.  Was there something that consistently kept you from achieving your goals last season?  Focus on your plan of attack for next season and take inventory of what factors need to be addressed to have the best season ever.  I like our coaches to encourage their athletes to reduce overall training volume and focus on developing the aerobic system and improving overall muscle strength.  Including some sort of strength training for all athletes helps to build stability and strength not only for sport, but it also helps to maintain range of motion and balance for enhanced day to day movements.

We also encourage athletes to include some variety by including activities and movements that are fun and promote overall athleticism rather than just sport-specific fitness.  Common prescriptions include snow-shoeing, cross country skiing, ice-skating, cyclocross and many others.  Even the most focused athletes can benefit from participating in other sports because it will help to strengthen seldom used muscle groups and provide a much needed break from rigid, structured training.

For me, the off season is all about EASY! I am doing Ironman Canada next year and improving my swimming and running is paramount. With my strong cycling background, I can forgo some cycling and strength training to really develop my skills in the pool and on the road. Being new to both sports, my primary goal initially is to keep workouts short and frequent to build consistency, durability and develop efficient movement patterns so they can be maintained for the long haul. Functional training will also be beneficial because it will give me the stability, strength and range of motion needed to support the new muscles I'll be working. The rides I do will be long and easy to focus on rebuilding that strong aerobic base. Overall training intensity will stay low, which will help ensure complete recovery between the many workouts.

The off season is not only about rebuilding yourself physically, but also getting in the right mental state of mind. If you started to burn out at the end of the season, you may have ended up a little frustrated and chronically tired. Now is a good opportunity to take stock, recover and get excited about training again. Dial in your 2008 goals, have fun with your training and focus on improving your weaknesses. If you have some extra pounds hanging around, this low-intensity period is a good time to shed them through a slight weekly calorie deficit. Don't worry if your buddy beats you in the Turkey Trot 10K, just feel sorry for him next June when he is completely cracked mentally and physically as you are just beginning to hit your highest ever levels of fitness and excitement just prior to your "A" race!