Hi there,
I used to have a rule that I would wear shorts for at least 6 months of the summer. Beginning in April this would take me to the end of September. But April can be a bit chilly so I'd start on May 1 and pack the shorts away at the end of October. This year even May was challenging for shorts, but I cracked on. Imagine my dismay when I saw today's weather forecast (it's 9ºc outside🥶). I may have to rethink the shorts, or move somewhere warmer!
What's that got to do with this week's article? Putting the shorts away tends to coincide with the end of the triathlon season and that's when we start thinking about next year. Some of you may already have entered your main events for 2025 and are considering the training required.
The question is, should you have an end of season break before starting your Winter Base Plan?
Today I'm going to outline who should have an end of season break and what that might look like. And on Saturday I'll outline what the next few weeks might look like for those folks who do NOT need to have an end of season break.
You should have an end of season break if:
- You have raced a lot in 2024.
- You've "only" done 1 full distance, but it was in the last month or so.
- You are currently carrying an injury or have a few niggles.
- The biggest event of your season was a 140.6 triathlon, ultra or one of the world championship events.
- Training feels like a chore and you are lacking enthusiasm for the sessions you usually enjoy most.
Any of the above is likely to mean you are probably mentally and physically fatigued. 11 months building, tapering, peaking and resting takes its toll on the mind and body. In order to get in shape for next year you need to get out of shape first.
What would the next few weeks look like?
Week 1 - No training. Limit yourself to mobility work, and walks in the fresh air. Let your mind and your body start to recharge. Hang out with friends and family, eat quality food and sleep lots. Read a book.
Week 2 - All of the above PLUS light activity (but NOT training!!). Ignore gadgets. Try some activities or sports you might not normally do or that involve moving your body a different way.
Week 3 - Have a physio assessment to identify week and/or tight spots and find areas to work on during the winter. Begin a gentle strength training plan. Reintroduce swim, bike and run but maybe just once/week and for less than 60 minutes per session.
Week 4 - Increase swim, bike and run volume to 2 sessions/week but stay focussed on building the habit of daily mobility and strength training at least twice per week.
** You may need more than 4 weeks and that's fine. If you do, just extend the weeks above from 7-14 days.
With 12 months in the year, light activity for 2 of them will not only help your fitness next year, it will also increase the likelihood that you'll still be doing what you love in 10 years time.
I really enjoy reading about how other folks approach training and recovery. Feel free to share your end of season recovery plan on my Facebook page.
P.S. - If you'd like to get hold a a FREE 4 or 6 week end of season recovery programme, please choose one of the links below.
4 week End of Season recovery plan
6 week End of Season recovery plan
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I really appreciate you being part of my tribe and I look forward to helping you achieve better health and better performance.
Simon
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