Let’s all be real with ourselves, the majority of us don’t truly take an off-season. Most of us have a typical race season where we have one or two “A” races for the year and some smaller “B” and “C” races sprinkled though-out the rest. However the lulls between those races during the darker, colder months we still strive to stay in shape and active. Physiologically we yearn for the dopamine shot we get with every hard training session or big race, yet our minds and sometimes our bodies tell us we need to slow down. So how we do balance these opposing forces?

1) Create a Plan or Consult Your Coach
The greatest way to tackle the unknown during the” off-season” is to no longer have it be unknown. Create a plan or consult with your coach to tackle the areas of your training that either need improvement or greater focus. You can decrease your total weekly volume, yet still increase your efficiency in the different disciplines by focusing your time on more drills to improve your technique or strength training to help reduce risk of injury. As long as you have a plan, it’s easier to approach the “off-season” with a renewed purpose and not the dread of monotony.

2) Mental Acceptance
This is usually the hardest for most athletes to achieve, as 80% of the year we are striving to make sure we get our workouts in, update our logs, plan training around vacations/travel, etc. It’s a constant juggling act that as much it gives us headaches, most of us secretly miss when it’s not there. The thing to remember is that as much as you may struggle mentally, or even emotionally, to be without a rigorous training schedule in the “off-season” you need to equally remind yourself that the departure from the intensity is needed and welcomed. Reconnect with family and loved ones that gave up those social hours in peak season when you had to get in a 5 hour brick workout in or take your significant other out on a date night to let to remind them you appreciate their support. All too quickly we sometimes lose focus on the things, and more importantly the people, that make up the greater substance of our lives. Find that connection again.

3) Mix Up Your Training
Sick of only swimming, biking, or running? Why not take a 30 day challenge on yoga? Renew your childhood passion for tennis and take some lessons. Want to learn how to dance… go find a local studio and take some classes. The key is to remain active and challenge yourself with fun and different activities. The time away will renew your passion for the upcoming race season and help you expand your active lifestyle experience.

4) Sign Up For An “Off-Season” Fun Event
Many areas of the country have some very unique and different “race” events during the colder winter months. A snow shoe 5K, cross country skiing, or winter trail and road races are all ways you can still enjoy the competitive spirit. Many of the same summer race directors put on such events in the winter months. Contact your local race directors or speak with local retail run/bike/tri stores that may have more info.

5) Reconnect With Training Partners
This is an easy one to do. Some athletes will experience a lack of motivation after a big year of racing and training, and one of the easiest cures to this is to reconnect with the reason the majority of us got into our respective sports. The social interaction of our fellow athletes! Find a local group run, go take some spin classes at your favorite gym, find a local master’s swim club, or any other of the fun group options out there to choose from. When you’re able to revisit with fellow like-minded soles, it’s easy to recapture the desire to get up when it’s cold and dark outside. Give yourself another reason why not to hit the snooze button on a Saturday or Sunday morning and meet your old training buddies for a group ride/run and some coffee and good conversation afterwards. The training should be more about the experience and less about the specifics of the day. Take a break from the power/HR zones and enjoy being in the zone with your friends!

Brian Leonard is USAT Level 1 Certified Coach who resides in the metro Denver, Colorado area. Brian has been racing and coaching in the multisport industry for over five years now and is currently an Assistant Coach with Mile High Multisport (MHM).

MHM provides coaching nationwide to amateur and elite athletes alike, focusing more than just on providing training plans but rather helping people become better athletes. You can reach Brian at: brian@milehighmultisport.com or visit www.milehighmultisport.com for more information.