It’s a magical time of the year. You’ve just completed your key race after months of training and it’s time to take a break. For many, this time is called “off-season”, where racing and training slow down and you can look back on all that you’ve accomplished. 

Off-Season: The Basics

It’s not really a full season (though it can feel like it), but rather a handful of weeks that are marked by a decrease in training intensity and structure. This break is just as much for your body as it is for your mind. Early morning workout? Nah, I think I’ll go for a long walk this afternoon. How many intervals? None! Just going with the flow. Ideally, you try to maintain *some* of your fitness by staying active and incorporating a variety of activities you enjoy. You’ve built up your fitness and maybe certain skills – go and use them in fun ways!

This downtime isn’t just for the end of the racing season. It can be put into your schedule after a key race in the middle of the season, to delineate one portion ending and another starting, and it’s longer than a typical post-race recovery period. It allows you to reset your mind and body before getting back into “the grind” (which I say lovingly) – it’s tough work and we’re tougher for it! You need pressure to make diamonds, right?

The Four R’s of Off-Season

Over the years, I’ve found myself going through a similar cycle each year; a version of looking back, being in the moment, and getting excited for what’s to come. I came up with a clever way to frame my process (and who doesn’t love some alliteration?).

Reflect. Recover. Rebuild. Refocus.

Let’s dive into each one! (Is that a swimming pun? That’s for me to know and you to speculate 🧐)

Reflect

I used to skip this part entirely. I worked really hard up to a race (whether it be the swimming championships, a muddy obstacle course race, a running race, or a triathlon) and upon completing it, I would continue to look ahead for what’s next. 

Over time, I learned to stop taking what I could do for granted. I worked for something and completed it, which is a victory in itself. I learned the power of letting your victories soak in, whether things turned out the way you hoped or not. 

I make sure at the end of each season, if not after each race, to spend time writing about what I did. Writing helps it really sink in for me and allows me to go back to it when I need some encouragement. I write about what my training looked like and any key workouts I was particularly proud of doing. I capture learnings from the race itself, giving myself credit for how I handled challenges and identifying opportunities for improvement. This last part is hard to describe; I basically sit there and absorb, which feels like gratitude filling me up. 

I, like so many others, have had races range from amazing to (in my mind) a disaster. But it never really was a disaster. I crossed the finish line. I battled the elements. I stayed mentally engaged. I willed myself to persevere. Regardless of my finish time or place, those things are worth absolute gold. The gratitude turns into confidence, and at this point, I know I’m ready to recover.

Recover

This one won’t surprise you. No matter what you accomplished, it took your time, energy, dedication, and effort to put in the work (not to mention balancing it around the other parts of your life) and you’re ready for a break. It’s time to rest and recover. Getting more sleep, spending more time with family, traveling, going on long walks, grabbing coffee with a friend, getting a dog! Whatever fills you up with joy, warmth, and relaxation – that’s what you should now focus on.

A break is also great for healing and injury prevention. The human body is incredible (don’t even get me started on how cool it is!) and it still needs time off. We are not machines, as much as those of us type-A overachievers think we continuously be on the go (I’m guilty of this). Lightened physical activity and the reduced mental strain allows your body to flush out lactic acid, stress, and strain. Even a lack of structured training, which I fondly refer to as “moving how I want, when I want, for as long as I want”, can help keep you active without the boundaries of a specific sport. Add in those activities you haven’t done in a while or pick up something new with all the fitness you’ve gained! One thing I love to do more of in my off-season is hike! 

Rebuild

Rebuilding can feel a bit like a grey area. You’re no longer focused on recovery and you’re not officially “in training” yet. The key idea here is to work on the things that will make you better. Maybe it’s rehabbing an injury or aggravation that arose in your body. Or you might review your learnings from the past season and see what you can do to improve. I typically add in more strength training (both with and without weights) to tune my muscles. It’s also one of my favorite ways to move my body, so that’s a win-win for me! I also add about half of my structured work at this time. A few key workouts a week with a specific focus – everything else is that “how I want, when I want, for as long as I want” mentality. I’m maintaining fitness while seeking small improvements and not mentally taxing myself. Rebuilding can happen concurrently with the fourth “R”, refocus. 

Refocus

Get ready all you goal-setters – this might be your favorite part! It feels like your season or race finished forever ago, but after giving yourself some space, it’s time to think about what’s next. You might decide to continue to build on the progress you’ve already made, or it might be time to cannonball into something new (another swimming pun?!). There are no limits to how you structure your race / event season. You could build toward one big goal or key race, requiring many months of preparation. You may decide to race for experience, with the goal of finishing (nothing teaches you like the real thing!). You might sprinkle your season with events that make you excited to wake up and show up. If you feel overwhelmed about planning an entire racing season, take it one goal or race at a time. Personally, I’m preparing for a race in the spring, after which I will go through this same four R’s process and determine what’s next!

I want to impart only one piece of advice for this step. Feel excited and drawn to the goals you set for yourself. From many years of experience, it is the easiest way to align your actions with the bigger vision because your excitement about the possibilities in front of you get you moving, instead of second guessing. 

Enjoy your off-season and have fun exploring what’s next, my friends! When it’s time to start planning your next season, check out this post about making time for training in your life that is enjoyable!