The off-season starts when there are no more competitions, and this is when we suggest you take a rest. Triathletes are often used to following a well-established plan, and this time of year can be a source of stress due to the lack of structure. Still, it’s important to let go! Mental and physical fatigue has most likely set in following the last few months of intense effort, and you need a break.
#1 Take a few weeks of active rest
Depending on what you’ve done over the summer, an active recovery period of 2 to 7 weeks is essential. During this time, long outings or high-intensity intervals should be avoided. You need to give your nervous and muscular systems time to recover and recharge.
However, complete rest is not the answer! You need to continue to apply mechanical stress to your body’s structures to keep the nervous and muscular systems active, and thus better able to resume intensive training.
#2 Change sport
It can be fun to try out other activities without a stopwatch or planning! Allow yourself to substitute some running, swimming and cycling workouts with other sports you enjoy. Doing other activities will not only benefit your mind, but also stimulate your body with different movements. This reduces the risk of overuse injuries and the likelihood of overtraining, while maintaining your physical capabilities.
#3 Taking care of injuries
If injuries have had to be managed and postponed during competition, it’s time to take charge. Consulting a professional who can establish a clear diagnosis and propose a treatment plan tailored to your needs is a must during the off-season.
#4 Focus on technique
This season is the perfect time to work on your technique. It’s time to get your running, cycling and swimming technique assessed. You’ll then be able to focus on improving your movements and establishing your strengths and weaknesses in preparation for the next competitive season.
#5 Strengthening your muscles
Triathlon is an endurance sport, but strength, power and speed have a major impact on performance. Several studies have shown that muscle strengthening helps to increase speed, power and your Vo2max. It also helps prevent the risk of injury.
During the triathlon season, a muscle-strengthening program is too tiring with the volume of training. This is the ideal time to focus on strength training during the off-season.
The off-season is the perfect time to rest, perfect your technique and take care of your body. Come and see a physiotherapist to ensure an optimal return to training and to heal your injuries as quickly as possible!
