a little of what you fancy
The recent cold snap and impending snowfall have finally heralded in the close season as far as ‘normal’ sporting events are concerned. Sure, there’ll be an obligatory XC run or two, undertaken in the misplaced belief that getting cold, wet and miserable would be ‘a laugh’ but for all intents and purposes the inclement winter weather will put paid to early morning open-water swimming, long cycles and evening runs. But, for those with big plans and even bigger ideas for 2011, the question is how long this ‘off-season’ should last?
The first thing to understand is the amount of time you want to be out of action. If it’s only a couple of weeks or a month or so then there’s no real need to worry. You should see the rest as time for your body to recover and use the space to build future motivation for training diligently and effectively upon your return. A little longer off will mean you just have to take it a little easier upon your return and you’ll need to drop the intensity and effort for a couple of those returning sessions.
A lay-off for a couple of months or longer means you have to take it easy, non-negotiable. If you’re returning from a planned R & R, then you need to be thinking of starting at around 50% of your previous levels. Time off through injury will require you to think more in the region of 25%. It’s vital that you don’t train on memories. Train in the here-and-now and start with good habits, a plan and realistic timescales. God forbid use the opportunity to go back to basics and build your fitness back up with better technique?
Personally, I reckon five or six weeks off, enjoying a little bit of what you fancy can only be a good thing and in the longer term can only do your performance good. Take the time to reflect on your season and to celebrate the achievements whilst learning from and laughing-off the ones you’d rather forget. Whilst it’s fresh in your mind, objectively assess the highs and lows, what worked, what didn’t, what you enjoyed and what you hated, and why? The old adage of ‘trophies being won in winter and collected in summer’ starts with this understanding and forms the basis of the plan for even greater success next time around. So, my advice is relax, don’t panic and enjoy the down-time as next year’s events will come around all too quickly.
