Friday, October 23, 2009

Training and the Transition Period

Most northern hemisphere athletes have started or soon will be starting their Transition periods. This is a time often called the “off season.” And that’s probably as good a name as any and descriptive of what this time of the year is all about — taking time off from training. That doesn’t mean, however, that you just sit around eating potato chips while watching Oprah, even if that is sort of what elite Kenyan runners do. Well, maybe not chips and Oprah, but most of them do indeed stop running and gain a few kilos. Porking up by 20 to 30 pounds has even been reported for some Kenyan harriers in their off seasons. They take seasonal rest seriously. You should, too. You’ll race much better next season if you get some serious rest now.

Although I wouldn’t recommend gaining that much excess flab in a few week’s time, you really do need to let go of your hard-earned, high fitness level. Trying to maintain it will not be beneficial to your next season’s results. It simply isn’t possible to be in top shape every week for the entire year. Trying to do so will likely lead to mental burnout if injury, illness or overtraining doesn’t get you first.

Give up on the idea of staying in race shape all winter. Instead, decide when it is you will want to have an excellent level of fitness in the coming season. It will probably take you, at most, something like 24 weeks to achieve such top-end race-readiness again. If you have more than six months until your next A-priority race relax your training regimen for a few weeks.

In fact, let’s not even call what you’ll be doing in the Transition period “training.” Call it “exercise” instead. Training is focused and has a purpose. It’s far too serious for now. On the other hand, exercise is something you do because it feels good while it keeps your bathroom scales under control.

Exercise as much as you want in the off season, only don’t create a plan. Don’t even think ahead. Just do what you feel like doing every day. That includes doing nothing. If you decide to exercise keep it easy. Give your body a break. Don’t be concerned with power, heart rate, or pace. Avoid other athletes who are already training hard. You know the type. They are doing intervals and hard group workouts when it doesn’t count for anything. They’re “Christmas Stars” and won’t be around next spring. They shine brightly now but will fade in the new year.

Be creative with your exercise. Do something different from what you might normally do. Go for a hike with your spouse instead of running. Attend a yoga class instead of going for a ride. Just have fun.

It will soon be time to get started training again. You’ll know when the time is right because you won’t be able to stand going easy any longer and you’ll be constantly thinking about next year’s races. When the time to train hard again comes there will be little room for anything else in your life. You know how it goes. So now is the time to do some of those things you wish you could do the rest of the year if you were a “normal” person.

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18 Comments:

At October 24, 2009 5:21 AM , Blogger Crankitup Bikes & Gear said...

Hi Joe. I thought it was important to still keep up short high intesity rides through the off season, even if we cross exercise or reduce the overall training time. What's your advice ?

 
At October 24, 2009 5:38 AM , Blogger Astorian said...

Joe

Do you have any guidelines for how far CTL can drop during the off season? I hit a CTL peak of 97.5 on 8/22 and started tapering for two events. On 9/20 I was 92.4.

Since then my CTL has dropped to 63.8 ... even with two 'cross races on the weekend. Some weeks I've done NO other training during the week, and other weeks I've done one skills ride on Wed. But those two 'cross races, the driving, the prep, the bike cleaning ... it leaves you pretty worn out.

I ask about CTL because if I start my plan with a CTL of 50 on December 1st, I'll have to ramp pretty quickly to get back.

What is more likely ... that I'll get burned out by riding a bit more now, or that I'll get sick ramping too quickly during the season?

Thanks in advance

John

 
At October 24, 2009 6:12 AM , Blogger Joe Friel said...

Astorian--Great question. If you took a month off and did no 'exercise' at all your CTL would drop something like 40%. With a steady level of training at your 90-100 TSS/day rate you'd be back to the high 90s in about 8-10 weeks. Of course when you start back with the Prep and Base 1 periods you won't be doing 90-100/day. So it will likely take you something more like 12-14 weeks. That would put your TSS/day in the high 90s as you start the Build period. Of course, this would ramp up faster if you did a high stress week in the Base period such as a camp with lots of riding. So it's really not problematic. Enjoy your time away from 'training' while you can. It will be good for you despite the CTL change.

 
At October 24, 2009 9:13 AM , Blogger Joe Friel said...

crankitup--The Transition period typically lasts 2-6 weeks and comes at the end of the season. It is a time of no 'training.' It's a time to rest and rejuvenate.

 
At October 24, 2009 2:04 PM , Blogger Sara Cox Landolt said...

Seasonal rest - like a bear. Maybe I'll start spring with a great training appetite? :-) Down time is also important to revive/reconnect/strengthen relationships, especially if you're married and with kids. The family can't thrive in nonstop hi-intensity training modes.

 
At October 24, 2009 9:16 PM , Anonymous Anonymous said...

What if I am time crunched and can only train 10 hrs a week max (even if I tried more hours I work on my feet and would feel it all over!)? I mean:Can I include more intensity in a transition phase?; maintain the same volume (hrs, miles, etc) or slightly less? What about zone 2 workouts, can I do those everyday if I want, in the offseason?

 
At October 25, 2009 12:07 PM , Blogger Joe Friel said...

Anon--There is no concern for time in the transition period ('off' season). This is 2-6 weeks of rest and rejuvenation. Do as much or as little as you want, so long as you rest.

 
At October 26, 2009 5:37 PM , Blogger mikesaif said...

Joe - I like the idea of a few weeks of taking it easy before going hard over a winter "build" period. However, I'm concerned that the rest will reduce my FTP too much and then my "build" period over the winter will just end up regaining lost FTP so I will end up at the FTP I was at the previous year rather than having improved it.

Is this the likely case or should I quickly be able to regain lost FTP and then improve that during the winter "build" period?

 
At October 27, 2009 2:20 AM , Blogger Bahzob said...

Joe - I'm a bit puzzled. I thought I read in another of your blog entries that winter was a good time to lose weight rather than put it on?

 
At October 27, 2009 2:01 PM , Blogger Joe Friel said...

mikesaif--yes, your FTP is likely to decrease some. That's OK. It's going to even if you train base miles. So don't sweat it. It will come back soon after you start doing intense training (>FTP) again whether or not you take a couple of weeks of redced exercise and increased rest.

 
At October 27, 2009 2:04 PM , Blogger Joe Friel said...

bahzob--instead of calling it 'winter,' let's call it Transition, Prep and Base periods. In the Tran period it's ok to relax a bit and even gain a couple of pounds (I wouldn't recommend 20-30 as some Kenyan runners have been reported to have done). This lasts 2-6 weeks. Then in Prep and Base you can begin to focus on all things performance-related again, including body comp.

 
At October 28, 2009 10:23 AM , Anonymous CF said...

Joe,

What is your thought on a strict no exercise at all approach to the transition? Let's say it's two weeks, no exercise at all of any kind. Is this less effect than say a 4 week "do whatever you want" approach? Or is it individual?

 
At October 28, 2009 4:08 PM , Blogger Joe Friel said...

CF--Up to you. If you're happier and feel more rejuvenated taking complete rest for 2 weeks then go for it. No problem.

 
At October 30, 2009 1:28 AM , Anonymous Anonymous said...

Joe,

What should road riders who're also racing 'cross be doing at the moment? Obviously I want to be in shape for next summer but at the same time I'd like to have a good stab at my first 'cross season. Can I continue training at the moment (mostly L3/L4 threshold work with racing at weekends) and take a rest in January?

Mark

 
At October 30, 2009 6:27 AM , Blogger Joe Friel said...

Hi Mark--I wrote a blog on this for TrainingPeaks a few weeks ago. You can find it here http://blog.trainingpeaks.com/2009/08/should-you-race-cyclocross-by-joe-friel.html

 
At November 2, 2009 7:53 AM , Blogger Jaime said...

I am so glad to hear you say taking it easy and even gaining a little weight is normal and rejuvenates your desire to train and race. I was getting extremely worried, but the desire is coming back and I am planning out my year. The only thing I need to figure out now is towards the end: Do I want to do Calgary 70.3 4 weeks after my Ironman CDA? Plenty of motivation coming my way.

 
At November 4, 2009 2:12 PM , Anonymous Anonymous said...

Great post Joe. I'm a triathlete with my season finishing end of November. For December I was planning to really pull back on running and biking but to put in a solid month of swim training (my limiter) Does this work with your advice and count as a transition period? Thanks Simon

 
At November 4, 2009 2:35 PM , Blogger Joe Friel said...

Simon--Transition is the off season. That means no training and exercising only for fun.

 

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