Friday, December 4, 2015

Off Season Recovery - Part 1

So folks,

For most of us its the off-season (YAY!). We still have a few of our TTE Teammates with a race or two left, but for most of us the season is long behind us and we're happily settled into our winter off-season. Its funny, I had an interesting conversation with my hubby Dave and Chiropractor Doc Isabeau the other day about how I didn't realize how tired I was from the whole season. As the days continue to get shorter and darker I've begun taking full advantage of the opportunities to sleep in, dial back workouts, try some new fun things, and of course - take a look back to reflect on the season.

As we begin closing out 2015 take a moment to reflect back on your year and consider what you might want to 'tinker with' or change for next year.

1. Take a look back
Now is a good time to sit down and meet with your coach, mentor, or training diary and really evaluate your season - ie. the pluses, minuses, motivations (or lack-there of) and goals you had along the way. Try writing this down and ask yourself the following questions:

-What would you change?
-What would you keep the same?
-What went well?
-What didn't?
-Why?

Its easy to make a few notes in your training log or what I like to call  "It's a wrap sheet" and point yourself in the direction of finding solutions to these problems during the off-season.

2.  How do you fix or change these things?
Based on #1 you should be able to figure this out on your own initially. Somethings to consider...

-Do you have a nagging "niggle or injury"?
-Did you have equipment, mechanical failures, or bike fit issues?
-How were your feet?? Is it time too consider changing shoes or introducing a new pair?
-Did you panic in the swim or have cramping, steering, or technique issues??
-etc, etc...

I ask you to reflect on these topics because coming from both an athlete and coaching perspective these things can be tremendously difficult and stressful for an athlete to change or address mid-season or before a big race. I actually witnessed this quite a bit during this last season with athletes switching bikes, power meters, running shoes, nutrition plans, and bike fits and than finding even bigger problems later. Sadly this also created a tremendous amount of mental / emotional stress for not only the athlete but their families (and coach too!).

3.  Experiment - and don't be a "Jack of All Trades but Master of None":
NOW is the time to experiment with some new changes. Do you have a new bike or gearing you'd like to try?? Is it time for a new wetsuit, helmet, or pair of shoes?  Did something go wrong with your nutrition or health this season?? Now is the time to seek the help of a professional and specialist in what you are needing help with - maybe that's a nutritionist, physical therapist, doctor, or coach.

4.  Go Easy on yourself my friend:
Repeat after me - "I am NOT an addict" aka "Exercise Addict". I am doing this for health, enjoyment, fulfillment, comraderie, and fun! Yes - that three little word. I think many triathletes get so wrapped up in their end goals they forget to appreciate the journey. Remember that life is a series of moments and experiences we share with others and ourselves.  Savor those moments and enjoy the process. I promise you won't regret it.

5.  Take time to say "Yes":
Let's face it,  we can be very driven at times and relentless in our pursuits. While this can be a good quality in many areas it can also rear its ugly head when taken to an extreme. Our "hobbies" and sport can demand a lot of time during the spring and summer months spent away from our homes, families, and careers. We spend so much time saying "No" during the season that its now time to say "Yes" and than "FILL IN THE BLANK HERE".

Need a few ideas to remember how to chill out?? Here ya go....just say yes to.....:
-A date with your spouse or significant other
-A movie night out with friends
-Have a glass of wine!
-Goodness - eat a piece of chocolate! Its ok.
-To a career opportunity
-Try a new class or fitness program
-Go to Yoga!!! Yes - get on the mat my friends
-Take your kids (and their friends) out bowling
-Going for a walk / hike with the family/friends (instead of going for a run)
-Paint the hallway or re-organize those closets instead of riding your bike all day - yes - donate all those un-used coats, jerseys, etc. Youth development programs, the recent Napa Fire victims, and homeless are all in need.
-To sleeping in.....

In closing...
The awesome thing about endurance athletes is we are smart, problem solving, multi-disciplinary creatures by nature. The flip side of that is we try to do everything ourselves. Remember - its OK and good to:

a. Ask others for help
b. Say YES to something fun and new (besides swimming/biking/running)
c. Hitting the snooze and skipping your swim

Happy Off-season Ya'll! Enjoy....:) JL