Post Season: Reflect, Reset, Reload…
Your season is done. Next season seems so far away. Do you keep training? Do you take a ‘break’? The period of post season / off season, and then the prepatory and build phases (often loosely labeled ‘winter training’) can be tricky to navigate and as such; so many get it wrong and miss an opportunity to continue their development as an athlete, and their year on year progression.
The period immediately following the season allows for reflection on the season past, which in turn, allows a resetting of goals and other areas of focus, which in turn, allows you to reload and start preparation for the season ahead.
There really shouldn’t be a start and end point but rather a continual cycle of seasons. That said focus, commitment and load should ebb and flow with the seasons as, quite simply; we are not robots. We are human beings and both body and mind need variation for continued progression.
Depending on the individual there might be a couple of weeks ‘downtime’ whereby training is largely unstructured but still involves daily activity and exercise for general health and well being. There are some athletes that need to be encouraged to ‘keep moving’ whilst others need to be reminded to ‘relax’ a little and focus their attention elsewhere for a period of time. This period of post season might be 2-4 weeks in duration.
After this initial period the next step should involve a return to more structured training but one should not be anywhere near capacity in terms of logistical or overall training load. This is the time to keep training fun but also an opportunity to work on a specific area of development such as: running mechanics, swim stroke development, general bike strength etc… It is also the time to plan your season and the races, events and goals within it. We might label this period the prepatory phase and it could be anywhere from 6-12 weeks in duration.
Next we need to start bridging towards some more race specific work with a build phase. This will add a layer of progression and get a little more structured and specific. Typically this will be 6-10 weeks of work. One should look to consolidate upon the foundations laid in the prior phase(s).
Matt Dixon (PurplePatch Head Coach) suggests a ‘sustained power’ phase for four-eight weeks. The logic is sound as it is designed to create a steep improvement in fitness and conditioning and if done correctly will shift the focus before commencing the race specific phase.
Note: Your strength and conditioning should almost be an inverted version of your ‘endurance’ training component of training – this will allow synched progression and well rounded development. Simply; the two should compliment one another.
Lets go back to the top of the article and work through some ideas for what to do right now (Southern Hemisphere based athletes who aren’t racing again this season – note: if you are, then you can address this immediately following the end of your ‘season’)…
Case Study, Example Athlete Notes…:
—> Reflection
Didn’t race in the 2018/19 season but did train with the squad and maintained consistency
Explored some training ideas and mixed challenges with a fairly typical and sustainable weekly schedule
Found some of the love for the sport and a desire to improve, explore potential and race again in the coming season
Lack of overall strength, and conditioning apparent (and expected) but generally fit and injury free
Some lower back tightness when cycling on hilly courses over longer distances which seems to be from a weakness of anterior chain – commenced Pilates to rectify
—> Resetting
Would like to start a complete season cycle and see where fitness, motivation, body, mind and progression are in 12 months time
Return to structured training and racing with a focus on enjoyment and a consistent, yet dynamic approach (which has been lacking in the past)
Race 3-4 x half distance events between September and April including an overseas event
Match and then set new personal best splits and overall race times
All of the above going well; qualify for 70.3 world championships in Taupo, December 2020 and race with the squad
—> Reload
Two week trial period of structured training to commence early May
Enter proposed events!
Continue with Pilates and improve strength balance
Organise appropriate testing and fitting from third parties (bike fitting, equipment choices, travel, musculoskeletal screening, metabolic testing etc)
—> Proposed Events
KEY
– Sunshine Coast 70.3, Sept
– Busso 70.3, Dec
– Puerto Rico 70.3, March
– Challenge Melbourne, April (tentative)
OTHER
– TBC —> In Progress
– Ideas: Trail Runs, Half Marathon, Duathlon Series
—> Challenges (#agegrouperlife)
Evolution of previous approach to training and racing to ensure continued enjoyment of the sport
Managing parenthood
Continued development of business and community
So, it may not take on the format above but each and every athlete is encouraged to take some time to go through this process with their Coach in the two-four weeks immediately following the end of their season so they can set themselves up for success in the future —> next season and beyond. Remember, this means in sport and in life!
Now is the perfect time to ‘start’ or at least; ‘evolve’ from your previous approach. There is so much to be gained from this process and the actions that will flow on from it.
What are you waiting for?
If you need some assistance, reach out: info@jetcoaching.com.au
#beyourbest,
JET COACHING