HOW TO RESET AFTER A LONG, HARD SEASON
Whether you’ve had a successful season or not, you’re probably more than ready for a reset. Here are eight tips to help you do exactly that…
1 | TAKE A BREAK
“Don’t be scared to take a complete break from the sport,” explains coach and Triathlon Coaching UK co-founder James Pryke. “I advise most of my athletes to take two or three weeks off at this time of year. Not only does this facilitate a much-needed physical recovery following race season, but it also provides a vital mental break.” This is a great time to spend quality time with family and friends or head off on holiday. However, if you’re itching to stay active, consider trying something less strenuous such as hiking or paddle-boarding.
2 | DIVE INTO THE DETAIL
Analyse each of the races you completed this year. What went well? What didn’t go well? Did you swim too far because your sighting was off? Did you lose time in transition because you couldn’t remove your wetsuit quickly? Did you struggle to fuel properly while on the bike and run? If yes, create a plan for the off-season so you can work on it over winter and turn it into something positive. By doing so, you’ll go a long way to hitting your targets next year.
3 | HEAD OFF-ROAD
Treat yourself to a pair of trail running shoes, or a mountain or gravel bike, and give yourself something to look forward to after you’ve completed your refresh. “Many people lose their motivation in the autumn and winter months, so one solution is to mix things up a bit,” says Pryke. “If you usually run on the road, head off-road once a week instead.” The same applies for cycling. Hit the trails – there are plenty around – and experience the thrill of mountain or gravel biking, where you don’t have to worry about cars or traffic lights. Don’t worry about performance, just enjoy it.
4 | ADDRESS ANY NIGGLES
“ This is the perfect time to address any lingering or accrued injury concerns that may have developed through the season by seeking professional help,” says Super League Triathlon physiotherapist Brad Beer. “Doing so will reduce the risk of rebound injuries when you return to your normal training workload and ultimately serve to allow for greater workloads being absorbed through the season.”
5 | TRY SOMETHING DIFFERENT
“The off-season is an opportunity to try something completely different, like weekend hiking holidays, trying out new sports and activities or something completely opposite to what you’re used to doing,” explains coach and sports injury rehab specialist Nick Beer. It’s a chance to finally have fun with other sporting or nonsporting endeavours that may have been inconvenient or not practical to do during the season. So now, on your break, you can fully immerse yourself in other pursuits without the added stresses of meeting certain targets or times.
6 | ENJOY DIFFERENT FOODS
When we’re in the depths of training and/or in the middle of the season, nutrition and the type of food we eat become very important. As triathletes, we can use nutrition for performance benefits, staying healthy and to help manage our race weight. Maintaining a strict routine usually means you have to be selective with what you eat and be strong at saying no when temptation presents itself. But now you’re taking a break you have a chance to loosen this grip. Of course this doesn’t mean a takeaway a night, but everything in moderation is still a good mantra to follow.
7 | ENJOY A LIE IN!
When that early-morning alarm rings to get up and train, that initial feeling of dread typically vanishes as you slowly sip your coffee and start to prepare for the training session. Now the season is over and you’ve slowed down you can, without any guilt, treat yourself to some lazy mornings (if work, family, life etc. allows of course)! Use this time to enjoy the opportunity to sleep in without having to rush out the door to train. “The extra sleep will help your body recover and heal, allowing you to mentally recharge and feel refreshed,” says Beer.
8 | RECHARGE YOUR SOCIAL LIFE
During the triathlon season, it’s not uncommon to make sacrifices to prioritise your training and races. We’ve probably all been in a situation where we’ve had an invite to a social event, but can’t make it due to a key session or race. As triathletes, we give up a lot in order to achieve our goals. But now you’re out of competition season you have an opportunity to catch up on the things you’ve missed: seeing friends, attending events and doing things you had to say no to over the summer months. Plus, you’ll get some big brownie points with your nearest and dearest.