The off-season is a time to regenerate all those body systems that have been working overtime all season long. Regeneration can include taking just a few days off at the start and then start to pursue enough training that you create an effective balance between recovery and maintenance. Generally most athletes will spend about 4-6 weeks in this transition phase which includes lowering the training volume but enough to prevent a significant loss in fitness. The goal would be to try to maintain at least 50-60% of your current fitness so that you won't need to start from scratch next season. Many athletes choose to spend time doing other modes of training (e.g., cross training), something completely different, even to the point of avoiding their typical in-season training mode(s). Additionally, the transition phase is a great time to put greatert focus on your event limitations (i.e., your limiter). For example a triathlete may decide not to spend much or any time swimming or riding during the transition and focus primarily on the techniques and drills to improve thier stride efficiency on the run. Finally, the off-season is a great time to practise recovery techniques. Some examples recovery techniques include: post workout fueling, foam roller exercise or self massage, stretching or aqua workouts. See some recovery recommendations at http://www.fitstop-lab.com/halfmarathon/Recovery.pdf
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Stimulus adjustment means switching the focus of your training for a period of time. Specifically, during the season and during your pre-competition phases, you may have been challenging your body to sustain faster and longer workouts or perhaps just a higher volume of intense training. However, during the transition period you may decide to focus on more agility and the "stop and go" type activities that may stimulate adaptations you were not able to attain during the season. This change in stimulus can promote a refreshing change of pace. This concept can work in the reverse as well. I know pro basketball players who take a little time away from the intense "stop & go" training on the court and spend more time with lower intensity prolonged exercise, like cycling, to keep burning calories while taking a break from the quick burst and anaerobic endurance training. Or another scenario is if you have been logging long miles on the road with your bike or run then you may want to switch it to the off-road or trails during the off-season. Another area of adjusment would be in your strength training program. If you have not been on a strength program this would be a good time to get started. Start with a basic anatomical adaptation period where the weight lifted is low and the motion is perfected. A focus on core stability training and functional body weight or dumbbell training would be very beneficial. Check out sample exercises in our Half Marathon base plan. You may want to join a group session to get you started. Some suggestions would include Pilates, Cross-fit, Yoga for Athletes or a winter boot camp. If you have been suffering from overuse injuries or other related limitations during the past season you might want to get some special attention from a physical therapist, chiropractor or exercise and postural specialists like the folks at University City Physical Therapy, Rehab United and Function First here in San Diego.
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The transition period is the perfect time to review your past year and identify those practices that went right and those situations where you would have been better prepared had you set-up a better plan. After evaluating your season put together your goals for this transition and for next season. Be specific and prioritize what goals are most important. See more planning tools at http://www.fitstop-lab.com/tools/mapindex.htm for some sample tools on setting your goals.
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Once you have set your goals be sure to identify some benchmarks that you can measure along the way. These markers can include goal race times as well as other metrics that evaluate your body composition, your pace or power (i.e., LT testing, TT testing, sub-threshold pace and HR responses, VO2 Max scores, blood profile changes, energy profile and metabolic efficiency, etc.). See Intensity tools at http://www.fitstop-lab.com/tools/intensityindex.htm for some metric tracking worksheets. You will want to set-up regular dates in your training plan to evaluate these markers.
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The off-season is also a great time to take the time to get tested in the lab. Performance testing in the lab can provide detailed information to help you learn how to evaluate yourself and the training effect from your program. Off-season testing provides concrete evidence to the potential hazards from over-training or de-training. If your goal during the off-season includes recovery but you also want to avoid putting on too much body weight and losing your fitness platform this testing can also provide important information on how to stay on the right track. The FitStop provides Cardio-Metabolic Exercise Profiles and Lactate Testing to evaluate your aerobic capacity and anerobic threshold, REE testing to identify your resting energy expenditure so that you will know what the fuel requirements are for you, Hydrostatic weighing to suggest ideal health parameters or weight to power ratio's for higher performance. Muscle function and motion analyses provide information to uncover imbalances in strength and core stability that may lead to injury or poor performance. Information from all these tests can provide crucial information to help build you plan for next season. The Off-Season is also a great time to review your lifestyle and get in to your doctor and make sure you health is good and there are no contraindications for vigerous exercise. See sample test reports at http://www.fitstop-lab.com/SampleCM.htm
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If you know or can approximate your fuel intake (food consumption) and compare it to your actual energy burned (expenditure) through resting metabolism, normal activity and exercise then you can evaluate your energy balance. Regular evaluation of your energy balance will insure optimal intake values for weight control and/or optimal adaptations to your exercise for maximum performance. The off-season is a great time to evaluate your energy balance and incorporate a system for regular evaluation throughout the year. See sample balance sheet in our fuel tool box at http://www.fitstop-lab.com/tools/fuelindex.htm Or you can get some expert advise and counseling from a Sports Nutritionist like Kim Mueller at Fuel Factor.
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Have you checked out your sweat rate lately. By knowing how much water you lose during your exercise you can create a plan to try to replenish your fluid loss which will provide great dividends in your performance and shorten the recovery time from training. Make it a goal to evaluate your sweat rate in cold, warm, hot and hot/humid environments and then create a hydration plan for each. Go to http://www.fitstop-lab.com/tools/fuelindex.htm to download a spreadsheet which can help you determine your own sweat rate.
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Was it not Ben Franklin who said, "by failiing to prepare you are most surely preparing to fail"? Well, your training plan is the crucial part of your preparation and there is no better time to put the plan together than during the off-season. Now most coaches would recommend staying away from your log and enjoying the freedom of doing what feels good during the off-season. And I agree. But it is also a great time to reflect and then think about how you will stay on track during the next push in your fitness. Putting together a well thought out plan that is both systematic and realistic is essential to your success. This transition time is a great time to experiment with your existing tracking system (i.e., log) or perhaps try a new one. At the Fit Stop we use the Training Peaks Online platform. You can access their basic system for free at https://home.trainingpeaks.com/create-account-personal-edition.aspx?cid=47101 . Or if you would like some assistance in setting up your tracking system and individualizing your plan you might want to consider some online coaching. At the Fit Stop we offer a very reasonable month to month rate to get you started out on the right track. You can check us out at www.fitstop-lab.com/train_to-win.htm
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What better time than during the transition period to experiment with new training gear and technologies. Experiment with new energy replacement meals, recovery drinks or carbo sports drinks and gels. Update your heart rate monitor and add a pace and speed pod to your tracking. Maybe it's time to try a GPS unit or perhaps a power meter for your bike. This is the time to experiment with what works best for you. Be sure these monitors integrate well with your current or newly chosen tracking and logging system. We can help you make sense of your new monitor. Spend a month with our coaching and we'll help you get dialed in.
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Cross training is simply training with a different exercise mode then the one you have been using prior or it can include training with a variety of modes in the same workout. Either way the concept is to mix up your training and try something new. You will most likely be using muscles that have not been utilized the same way as with your normal training and that can often enhance future training. Additionally, many athletes become stale and find it hard to train effectively when too much time is spent around one or two activities. Transition is a great time to experiment with some new cross training activities. Here is a list of just a few popular cross training activities:
