OFF-SEASON - this and “it takes years to be a smart runner “ are connected.
In the early years of learning to run, off season doesn’t mean much. Everything else is too overwhelming. Then, as progress is made and confidence grows, we want to go non-stop. Fuck an off season, I’m crushing it! Then, and I’ve I’m struggling with this part now- what and how much to do this off season. I have a base of fitness, excitement about my current progress. However, I don’t want to develop a crushing feeling of guilt about easing up. While I also know that a brief respite is very healthy (for me and my family). I feel as if I’m in a no-man’s land of knowledge and experience. I know that the off season is important, but don’t really know how to approach it well.
Hey Chris - sorry for the delay (holidays, etc.). As usual, thanks for the input and intellectual back and forth.
Ah, the de-load paradox - I've grappled with it for years and never won, so I accept the purgatory and really lean into it. I would say to trust your process and believe in your fitness. It doesn't go away quickly. If you do something... anything, it will just maintain. Yes, you will lose top-end fitness (whether that is far or fast), but if you can take a few weeks (or 1-2 months) at a 30-50% decline in overall load, you'll come back so refreshed and your baseline will be so much higher, that I think it's worth it.
Obviously, when you first do it, it's tricky.. but it's been proven with lots of studies, and I've done it myself. Take that "break" (not completely off), and know you'll be fine.
You can even keep doing some harder/more intense sessions (same speed but less overall volume/reps) and still go somewhat far. Just bring it back for a few weeks in a row, schedule in more off days and really milk those recovery runs. That's actually something I did this off-season and it was nice not to have to start back from scratch with my fitness, but I also did feel quite refreshed after 4-6 weeks of maintenance mode.
Thanks for the info. I have taken off-season"break" literally, and just stopped activity for a few weeks. Instead, your experience of doing " a measured decrease in activity", should have been obvious. It makes sense.
AH - So you cut out everything and were upset/guilty? Yeah there is a very nice middle ground/grey area that you can modulate and ride differently for each season/week/day as you choose. I'd say just getting out to do something for 20-30 mins most days during the off season is way better than taking off. Taking off messes up the momentum and you also get unfit. Something aerobic and light (walking/rucking) would be better than consecutive days off. Also, you might gain a bit of weight (a bit is okay, but more than that isn't great) since your calories in/calories out will be messed up.
Hopefully that helps and I Haven't confused you anymore.
Are you back on the training train? What are you training for?
Yep, I cut activity by about 80%. There was no consistency, so all momentum was lost. Also, I ate like I was still training, so I picked up quite a bit of weight. I missed the movement but didn't feel guilty at all.
You are correct on all counts. I was surprised at how difficult it was to get back into training after losing all momentum. I've lost fitness too. It's crazy how fast it happens.
I completed my first 50k two days ago. I'll do a full Ironman over the summer, then come down to Sunshine Coast for the 70.3 in September. I plan to spend a couple of days in Sydney and would like to get a run with you if possible.
OFF-SEASON - this and “it takes years to be a smart runner “ are connected.
In the early years of learning to run, off season doesn’t mean much. Everything else is too overwhelming. Then, as progress is made and confidence grows, we want to go non-stop. Fuck an off season, I’m crushing it! Then, and I’ve I’m struggling with this part now- what and how much to do this off season. I have a base of fitness, excitement about my current progress. However, I don’t want to develop a crushing feeling of guilt about easing up. While I also know that a brief respite is very healthy (for me and my family). I feel as if I’m in a no-man’s land of knowledge and experience. I know that the off season is important, but don’t really know how to approach it well.
Hey Chris - sorry for the delay (holidays, etc.). As usual, thanks for the input and intellectual back and forth.
Ah, the de-load paradox - I've grappled with it for years and never won, so I accept the purgatory and really lean into it. I would say to trust your process and believe in your fitness. It doesn't go away quickly. If you do something... anything, it will just maintain. Yes, you will lose top-end fitness (whether that is far or fast), but if you can take a few weeks (or 1-2 months) at a 30-50% decline in overall load, you'll come back so refreshed and your baseline will be so much higher, that I think it's worth it.
Obviously, when you first do it, it's tricky.. but it's been proven with lots of studies, and I've done it myself. Take that "break" (not completely off), and know you'll be fine.
You can even keep doing some harder/more intense sessions (same speed but less overall volume/reps) and still go somewhat far. Just bring it back for a few weeks in a row, schedule in more off days and really milk those recovery runs. That's actually something I did this off-season and it was nice not to have to start back from scratch with my fitness, but I also did feel quite refreshed after 4-6 weeks of maintenance mode.
Let me know if that helps.
Thanks for the info. I have taken off-season"break" literally, and just stopped activity for a few weeks. Instead, your experience of doing " a measured decrease in activity", should have been obvious. It makes sense.
Thanks
AH - So you cut out everything and were upset/guilty? Yeah there is a very nice middle ground/grey area that you can modulate and ride differently for each season/week/day as you choose. I'd say just getting out to do something for 20-30 mins most days during the off season is way better than taking off. Taking off messes up the momentum and you also get unfit. Something aerobic and light (walking/rucking) would be better than consecutive days off. Also, you might gain a bit of weight (a bit is okay, but more than that isn't great) since your calories in/calories out will be messed up.
Hopefully that helps and I Haven't confused you anymore.
Are you back on the training train? What are you training for?
Yep, I cut activity by about 80%. There was no consistency, so all momentum was lost. Also, I ate like I was still training, so I picked up quite a bit of weight. I missed the movement but didn't feel guilty at all.
You are correct on all counts. I was surprised at how difficult it was to get back into training after losing all momentum. I've lost fitness too. It's crazy how fast it happens.
I completed my first 50k two days ago. I'll do a full Ironman over the summer, then come down to Sunshine Coast for the 70.3 in September. I plan to spend a couple of days in Sydney and would like to get a run with you if possible.