Making the Most of the Off-Season

After a long season of racing most people feel the need to dial back a bit and enjoy an official “off-season.” The word “off- season” can mean different things to different people. Some cut intensity and volume and use the extra time to reconnect with friends and family, while others mainly eat, drink, and gain weight. Unfortunately, the latter approach can mean losing all the fitness they worked for during the year .

On the other end of the scale are those athletes who try to keep up the same intensity and volume logged during the season, which can lead to burnout and injury. According to coach Sergio Borges of Ironguides, a leading lifestyle facilitation company, the idea is not to be a ”January National Champion,” loosely defined as someone that logs crazy epic workouts in the winter, only to burn themselves out physically and mentally by summer.

Certainly there are ways to utilize an off season more effectively that either approach, namely by emphasizing a single-sport focus, strength training, or cross-training Think of it as gaining an advantage over sedentary competitors and setting yourself up for an even better season next year.

Single Sport Focus- The obvious candidate for a single sport winter focus would be running. With a plethora of races every weekend in Atlanta, you only have to bundle up or hit the treadmill to keep up your running throughout the year. A goal of a winter marathon or half-marathon is a good way to stay focused on running consistency.

A cycling focus is slightly more challenging, but an indoor trainers or organized cycling classes are good way to focus on a cycling weakness. An alternative is to invest in some cold weather gear and brave the roads. As for swimming, Georgia lakes remain a possibility throughout much of the season for those willing to brave colder temps and don special gear such as booties and gloves. An option for the less brazen would be to invest in some swim lessons to improve technique.

Strength training- It can be hard to incorporate consistent strength training into the racing season. The off season is a great time to improve power, agility and functional strength , which will set you up for a great 2010 season. A trainer or coach can help you put together a comprehensive program which can help with injury prevention and power in 2010.
Cross training- For those who are burned out or longing for another sport that took a backseat during race season, now is the time to get your cross training fix. Time spent pursuing other hobbies can help the competitive fire to train and improve return when spring arrives.