How to Embrace Off-Season Training
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard
ENGINE
8 min AMRAPS with some different dance moves for Engine this week!
GYMNASTICS
We will go upside down again, but this time with HSPU, followed by pull-up progressions. We will finish with some strength work.
HYROX
This week, we hit Half a Hyrox broken down into intervals, with rest!
MOBILITY
Mobility is Back! We will improve on the positions we need fixing from end-of-year testing. Simple hip & ankle mobility & glute stability/activation were big. With overhead stability being much needed, we will start to focus on this.
PURE STRENGTH
On Monday in Pure Strength, we have banded deadlifts and some Bulgarian split squats. On Wednesday, we hit the banded bench press and progress the loading on this and the banded row.
WEIGHTLIFTING
This week in Weightlifting we are focused on the Hang Snatch, with some snatch balance, a Heavy Snatch complex and some Pulls.
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Saturday long ride is usually 100km long or around 3 - 3.5hrs. It's a ride catered for moderate to advanced cyclists. Please reach out to rf@innerfight.com if you have any questions.
Start time: 05:59 am
Session Length: 1.5 hour
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - DCS Half Marathon
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
Please note there is no Morning session this week.
PM Session: This evening we will have our Tempo Run, which will be 8 mins at 7/10 and 3 mins recovery.
x3. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 800m repeats that build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 100m efforts through the park with a 300m recovery.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be looking to dial into
2mins @ 8RPE, followed 9mins @ 6RPE. Repeating the sequence 3x gives you plenty of opportunity to find your rhythm.
Sunday
Time: 06:00
Session: Dubai Creek
Location: TBC
This week we will be at the DCS 10km and half marathon race. Warm-up location and details will be shared in WhatsApp.
This week at Innerfight, we start working on those overhead squat positions, followed by lunging and rowing in the workout.
On Tuesday, we have some clean and jerk barbell cycling, a pair of short, sharp, classic CrossFit-style workouts, and then some assault
bike intervals. We are back squatting heavily on Wednesday before some tough single leg in the workout. Thursday, we have a nice
gymnastics skill session followed by a partner workout, and on Friday, we finish the week with a Long Therapy WOD!
Monday:
Strength:
Over Head Squats
Conditioning:
Every 4 mins x 5 Complete
10 DB Overhead Alt Reverse Lunges (50/35)
20/15 cal Row
10 DB Overhead Alt Reverse Lunges (50/35)
Tuesday:
Strength:
Complex Power Clean + Push Press + Push Jerk
Conditioning:
15-12-9
Chest to Bar
Power Clean (60/40)
rest 3 mins
21-15-9
Pull Ups
Push Press (45/35kg)
Wednesday:
Strength:
Back Squat
Conditioning:
In a 4 Minute Window with 2mins rest x 4
1 Lap Car Park KB Farmers Carry
10 KB Box Stepovers
15 Burpee to Target
AMRAP
Goblet Squats
Thursday:
Strength:
A) Double Unders
B) Toes to Bar
C) Russian KB Swings
Conditioning:
21 min AMRAP with a Partner
6 Wall walks
30 Deadlift (60/40)
30 Cal Ass bike
30 Cal Ski
Friday:
Strength:
A) Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
30min AMRAP - 4 movements that when put together make an epic workout!
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Saturday long ride is usually 100km long or around 3 - 3.5hrs. It's a ride catered for moderate to advanced cyclists. Please reach out to rf@innerfight.com if you have any questions.
Start time: 05:59 am
Session Length: 1.5 hour
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - DCS Half Marathon
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
Please note there is no Morning session this week.
PM Session: This evening we will have our Tempo Run, which will be 8 mins at 7/10 and 3 mins recovery.
x3. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 800m repeats that build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 100m efforts through the park with a 300m recovery.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be looking to dial into
2mins @ 8RPE, followed 9mins @ 6RPE. Repeating the sequence 3x gives you plenty of opportunity to find your rhythm.
Sunday
Time: 06:00
Session: Dubai Creek
Location: TBC
This week we will be at the DCS 10km and half marathon race. Warm-up location and details will be shared in WhatsApp.
This week at Innerfight, we start working on those overhead squat positions, followed by lunging and rowing in the workout.
On Tuesday, we have some clean and jerk barbell cycling, a pair of short, sharp, classic CrossFit-style workouts, and then some assault
bike intervals. We are back squatting heavily on Wednesday before some tough single leg in the workout. Thursday, we have a nice
gymnastics skill session followed by a partner workout, and on Friday, we finish the week with a Long Therapy WOD!
Monday:
Strength:
Over Head Squats
Conditioning:
Every 4 mins x 5 Complete
10 DB Overhead Alt Reverse Lunges (50/35)
20/15 cal Row
10 DB Overhead Alt Reverse Lunges (50/35)
Tuesday:
Strength:
Complex Power Clean + Push Press + Push Jerk
Conditioning:
15-12-9
Chest to Bar
Power Clean (60/40)
rest 3 mins
21-15-9
Pull Ups
Push Press (45/35kg)
Wednesday:
Strength:
Back Squat
Conditioning:
In a 4 Minute Window with 2mins rest x 4
1 Lap Car Park KB Farmers Carry
10 KB Box Stepovers
15 Burpee to Target
AMRAP
Goblet Squats
Thursday:
Strength:
A) Double Unders
B) Toes to Bar
C) Russian KB Swings
Conditioning:
21 min AMRAP with a Partner
6 Wall walks
30 Deadlift (60/40)
30 Cal Ass bike
30 Cal Ski
Friday:
Strength:
A) Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
30min AMRAP - 4 movements that when put together make an epic workout!
ENGINE
8 min AMRAPS with some different dance moves for Engine this week!
GYMNASTICS
We will go upside down again, but this time with HSPU, followed by pull-up progressions. We will finish with some strength work.
HYROX
This week, we hit Half a Hyrox broken down into intervals, with rest!
MOBILITY
Mobility is Back! We will improve on the positions we need fixing from end-of-year testing. Simple hip & ankle mobility & glute stability/activation were big. With overhead stability being much needed, we will start to focus on this.
PURE STRENGTH
On Monday in Pure Strength, we have banded deadlifts and some Bulgarian split squats. On Wednesday, we hit the banded bench press and progress the loading on this and the banded row.
WEIGHTLIFTING
This week in Weightlifting we are focused on the Hang Snatch, with some snatch balance, a Heavy Snatch complex and some Pulls.
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard
Monday
Time: 5:59pm
Location: InnerFight
Session: LRC Mobility and Tempo
AM Session:
Please note there is no Morning session this week.
PM Session: This evening we will have our Tempo Run, which will be 8 mins at 7/10 and 3 mins recovery.
x3. Aim to keep a 7/10 effort on each block of work.
Tuesday
Time: 5:59am
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Entrance fee: https://isddubai.com/athletics-venuehire/
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. The session today will be 800m repeats that build in pace.
Wednesday
Time: 5:59am & 5:59pm
Location: InnerFight
Session: LRC Intervals
If you didn't run track, today we have some speed work for you. The session is 100m efforts through the park with a 300m recovery.
Friday
Brief time: 5:54am
Start Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This week we will be looking to dial into
2mins @ 8RPE, followed 9mins @ 6RPE. Repeating the sequence 3x gives you plenty of opportunity to find your rhythm.
Sunday
Time: 06:00
Session: Dubai Creek
Location: TBC
This week we will be at the DCS 10km and half marathon race. Warm-up location and details will be shared in WhatsApp.
This week at Innerfight, we start working on those overhead squat positions, followed by lunging and rowing in the workout.
On Tuesday, we have some clean and jerk barbell cycling, a pair of short, sharp, classic CrossFit-style workouts, and then some assault
bike intervals. We are back squatting heavily on Wednesday before some tough single leg in the workout. Thursday, we have a nice
gymnastics skill session followed by a partner workout, and on Friday, we finish the week with a Long Therapy WOD!
Monday:
Strength:
Over Head Squats
Conditioning:
Every 4 mins x 5 Complete
10 DB Overhead Alt Reverse Lunges (50/35)
20/15 cal Row
10 DB Overhead Alt Reverse Lunges (50/35)
Tuesday:
Strength:
Complex Power Clean + Push Press + Push Jerk
Conditioning:
15-12-9
Chest to Bar
Power Clean (60/40)
rest 3 mins
21-15-9
Pull Ups
Push Press (45/35kg)
Wednesday:
Strength:
Back Squat
Conditioning:
In a 4 Minute Window with 2mins rest x 4
1 Lap Car Park KB Farmers Carry
10 KB Box Stepovers
15 Burpee to Target
AMRAP
Goblet Squats
Thursday:
Strength:
A) Double Unders
B) Toes to Bar
C) Russian KB Swings
Conditioning:
21 min AMRAP with a Partner
6 Wall walks
30 Deadlift (60/40)
30 Cal Ass bike
30 Cal Ski
Friday:
Strength:
A) Ring Rows
B) Wall Balls + Goblet Wall Sit
Conditioning:
30min AMRAP - 4 movements that when put together make an epic workout!
ENGINE
8 min AMRAPS with some different dance moves for Engine this week!
GYMNASTICS
We will go upside down again, but this time with HSPU, followed by pull-up progressions. We will finish with some strength work.
HYROX
This week, we hit Half a Hyrox broken down into intervals, with rest!
MOBILITY
Mobility is Back! We will improve on the positions we need fixing from end-of-year testing. Simple hip & ankle mobility & glute stability/activation were big. With overhead stability being much needed, we will start to focus on this.
PURE STRENGTH
On Monday in Pure Strength, we have banded deadlifts and some Bulgarian split squats. On Wednesday, we hit the banded bench press and progress the loading on this and the banded row.
WEIGHTLIFTING
This week in Weightlifting we are focused on the Hang Snatch, with some snatch balance, a Heavy Snatch complex and some Pulls.
Monday Ride
A skills and fitness based ride at the BikeDXB track in Dubai. Some simply structured intervals to enhance cycling ability.
Start time: 05:59 am
Session Length: 1.5 hour
Location: The Loop Cafe, Bike DXB
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Start time: 05:59 am
Session Length: 1.5 hour
Entrance fee: https://isddubai.com/athletics-venuehire/
Location: https://goo.gl/maps/oomJAa31vKy3hQNG6
Wednesday - Brick Session
A brick session consisting of 60mins of cycling with 20 - 30mins of running. Great for all levels of triathlete.
Start time: 05:59 am
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Friday - Coffee Run
Our weekly tempo run. This run is currently gearing run fitness towards the incoming half marathons. Sessions are built on an RPE scale and accessible to all levels of runner.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Saturday - Long Ride
Saturday long ride is usually 100km long or around 3 - 3.5hrs. It's a ride catered for moderate to advanced cyclists. Please reach out to rf@innerfight.com if you have any questions.
Start time: 05:59 am
Session Length: 1.5 hour
Location : BOTS - https://goo.gl/maps/6AwtJXW8nA45Cy9H8
Sunday - DCS Half Marathon
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard