For a lot of athletes, fall is the time of year that their competitive season winds to a close, the weather becomes less hospitable, and their activity level changes with the seasons. Whether you live in sunny California or somewhere in Norway with 3 hours of twilight during the winter, it’s not a bad idea to take it easy for at least a month or two between seasons. If you’ve had a busy season, then reducing the intensity and volume of your training and adding in some basic cross training activities will benefit you in the long run. The harder you’ve trained and raced, the more useful this recovery period will be. Even a total rest for a time can be good. Then again, if you mostly just train to stay fit and healthy, then you may not have to do so much to give yourself a therapeutic rest.
As much as I love training taking it easy is essential to maintaining overall health (mental and physical) and homeostasis for the systems in your body. This is true on a small scale of days and weeks, and a larger one of months and years. More and more people these days understand this basic truth of athletic training: It isn’t hard training, but good recovery that makes you perform as an athlete. Yes, you can get too much of a good thing. There is such a thing as too many good workouts, just like there is such a thing as too much recovery, but for the most part, endurance athletes have more of an issue with the former and not the latter. To that end, here are some basic points to remember for this time of year…
Lower your intensity. First and foremost, lowering the intensity of your physical activity will allow your body to relax and reduce the stress it’s subject to, facilitating recovery in the process. Avoid most or all of your above threshold efforts for at least a couple of months. That’s not to say that you can’t go harder or faster than that intermittently, just don’t do any prolonged efforts or real workouts at higher intensities.
Lower your volume. Reduce your overall training volume per week and per month by at least 30-50% for at least 1-2 months. Your body won’t be exposed to a large calorie deficit every day or two while you’re training if you’re only doing half of the volume that you’re familiar with. So, your body will again be less stressed and be allowed to recover more fully than just a few days of easy training will do.
Get some therapy, both physical and mental. Be sure to include some stretching, yoga, massage, sleep, etc. in your routine. Take that training time and turn it into recovery time. Doing things to increase recovery physically, improve flexibility, or improve strength and balance will benefit you in the long run. Also, as much as training is fun, it can also be stressful. And, the time you spend on training can make you more pressed for time elsewhere in your life, so pay attention to stress reduction practices and look for places to streamline your life or carve out time for relaxation, meditation, or even just listening to mellow music that you like… all of those those things can help you out.
Get plenty of sleep. More people say that sleeping 7 hours a night is plenty for optimal health. That may be true for a mostly sedentary person when you’re talking about statistical averages and large populations, but that’s not addressing the reasons for the sleep and why certain individuals get 5, 7, or 9 hours a night. Our bodies evolved to sleep a lot more than we currently get, and as long as you don’t have a sleep disorder, there’s no way for you to sleep any amount that would be too much. Rather, most people learn to get by with less than enough, so do what you can, when you can to sleep more. Sleep is almost always the strongest driver of recovery.
Eat healthily. This is also a no-brainer that should always be a priority. But, especially if you’re taking a little less of your time to train, maybe you could use a little bit of that time to look at your diet and see if there are changes that you could or should make that you think would work better for you. Pay attention to what has worked for you in the past and what hasn’t. Try to identify bad habits that you have and strategies to eliminate them. For example, take your lunch to work instead of eating out, you’ll probably save money and improve your nutrition. And, when in doubt, eat more vegetables.
Look ahead to next year. If it’s October, then you definitely don’t need to worry about workouts for your spring and summer races next year, but you can pay attention to how you’re going to prepare for them when the time comes. Pick out your coach for the coming season, email your coach with some feedback about this last year and what you think would be good for next season, or work out the details of your own training plan. Whether you’re following someone else’s guidance for your training or you plan it out yourself, whether you have plans written out to the day or a general month to month guideline, do pay attention to how your knowledge and experience would guide your training choices. When you plan ahead, you can plan reasonably. If you don’t have a plan and make things up day by day and week by week, based on group rides and whatever races happen that weekend, then you’re unlikely to have nearly the same level of success as you would if you planned ahead. Identify the races that you care about, the ones you’ll use for training, and the ones you should skip. That way you can go into races with an appropriate level of focus and psychological investment, rather than getting caught up with every race as though it’s your last, and keep your sights on whatever goals you have. Then again, maybe you know that you don’t particularly care about any special races and just have to pick the races you can do based on your workload throughout the year. That’s fine too, but it’s good to know that and get your mental game straight either way.
Hopefully you can have a good time taking it easy and looking ahead to all of the new experiences you’ll have in the coming year. It’s the time of year to do it, so enjoy it and take advantage of the break from training and racing.