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Post season down time

William JenksWilliam Jenks
in General Training Discussions

So it's post season (for me) and I'm taking some down time.  I'm sure this has been discussed every year, but my EN Search-FU isn't very good... and I couldn't find it in any of the wiki material

How long do you all take really down at the end of a season?  

Rest and reset is so important, but how long before it becomes counterproductive?

Comments

  • jhbinscjhbinsc
    I took 3 weeks off after my crash and rib injury at IMC and was in decent shape again within 6 weeks. Defined as 2 minutes off PR in hilly half Mary after 6 weeks of training. Actually, perversely, the injury was good in that I was FORCED to take real, actual down time! Guess I will make myself rest this November after IMF and #3 IM this year.
    Best wishes.
  • Al TruscottAl Truscott

    Wm - the older we get, the deeper we go into "use it or lose it" territory (I know, I know, you're not old - but you are over 35, right?). I find that anything more than 2 weeks is counterproductive ... mentally, I go stir crazy, and the ramp back up is also psychologically, to say nothing of physically, too difficult for me to want to do it unless forced by injury.

    Assuming you're heading back into OS-like work (5-7 hours a week, no long efforts), two weeks ought to be enough time to shed the residual fatigue and rebuild the long-er term hormone levels which get depleted. And there's no rule that says you have to go back to doing S/B/R wirkouts right away - the weight room, single sport focus, joinging  an adult soccer team, whatever - but do SOMETHING!

    But if you want to see what some substantial rest will do for your long-term athletic career, by all means, take up to 3 months off. Just be prepared for a frustrating slog as you build back to where you are. The basic rule of thumb is that, after 3-4 weeks of rest, it will take an equal amount of time to get back to where you feel good about your capabilities again..

  • new2703new2703
    I'm with Al. Two weeks. Mainly because of routine. The longer I'm out of my routine the harder it is to get back in
  • ebe4zippyebe4zippy
    2 weeks with a defined plan/goal to start at the end of those 2 weeks. Really easy to let off the gas and realise you have stalled the motor when it is far too late. You have one more fun one left and then put that foot back on the gas!!!
  • William JenksWilliam Jenks
    Seems like everyone was about where I was thinking: about 2 weeks.

    All, FYI, I'm 48...so old enough for these to be issues.

    Truth is I'm marking time. It would be nice to go out again, but I'm not yet so totally itchy it's driving me crazy. :-) One week down, another to go. I'll start with that Nov Run-before-OS-group, so I will probably just start some recreational running again in a week and a bike ride now and then to break up the monotony.
  • Peter GreaggPeter Greagg
    I find that more than 2 weeks, body comp issues start to arise (as I love to eat). Strangely, it is easier mentally to be disiplined when I am in training.
    After 2 weeks of nothing, I then just do something 5 days a week for a few weeks — and after that, I start structured training.
  • John WithrowJohn Withrow
    I'm with everyone else. 2 weeks is right for me as well. But the first couple weeks back is less structured and more fun. Maybe even not use my Garmin for a couple of weeks 'Gasp'!
  • Joe MatchetteJoe Matchette
    @WJ - I would recommend against doing what I did last year. After two IMs in a matter of weeks, I stood down **HARD**. I essentially took 1/2 of October off, then all of November, and most of December.

    I paid for that indiscretion. It took me most all of the OS to get back to my previous FTP, and my VDOT is only the same number if you round to only two significant digits.

    I will not willingly make that mistake again.
  • robin sarnerrobin sarner

    After my over the top season, I plan on two full weeks doing nothing and another two weeks of activity only per feel.    Will have a big hole to recover from.  

  • Keith WickKeith Wick
    I'm taking the Al approach in that once my HIM is done this weekend, I'm going to keep training by doing fun stuff. My new bike focus will be cyclocross with some running and swimming when I want. Exercise is definitely something that keeps my stress in check.
  • BeckyHBeckyH
    Two weeks of glorious nothing, then I found I was itching to get out and do SOMETHING. Been riding my roadbike, rediscovering muscles I had forgot about in the weight room, and might start swimming 'for fun' this week. No structured stuff, but I was to keep some routine so I don't get out of the habit. We all sound about the same, good to know!
  • Joseph LombardiJoseph Lombardi

     My plan was the month of September off....maybe some fun running...hiking/camping/fishing......but after two weeks I found myself wanting to swim and ride...so I've been doing it all...but in an unstructured fashion...not to infer I haven't ridden or run hard...just no structured workout...I am going to take almost a full week of nothingness to go fly fishing in Montana this week...but then I will get back on my unstructured stuff until I kick off OS Nov.1

  • Robin RodriguezRobin Rodriguez
    I think the best option is listening to your body (I think it's a constant struggle to be good at this) but I've been feeling that it's more mental recently, ie for me it's when I get over the lack of interest in training. For me at least the mental downtime has become more important.
  • Kori MartiniKori Martini
    I took about 3 weeks off and didn't do much at all after Lake Placid. I then started "jogging" and riding super easy (alot of MTB prepping for Iceman, a MTB race in Northern Michigan).
    The weird thing is that after only 3 weeks of hard downtime, I'm struggling to feel with it again. I kept trying to tell myself that it was delayed fatigue from LP, but honestly? I think I just got fat and lazy. Maybe 2 weeks would've been good enough?
    I find it really really hard to define the line between recovery and de-conditioning.
  • Michele CellaiMichele Cellai
    I took 2 weeks after Vineman. Then I realized that I was starting to "like" doing nothing- which is relative because I was doing yoga every few days and swimming for fun with friends. But nothing structured. I am glad that I resumed structured training at that point as I have IMAZ remaining. But I would not recommend longer.
  • MattAaronsonMattAaronson
    My approach for this "post-season", defined as the time between my last race on Sep 9 and the beginning of my OS in January:

    a. One week off. That was last week.

    b. From now until Thanksgiving:
    - 3x running per week: one FTP-type run (tempo or mile repeats at z4), one VO2 interval run, one "long run" of 60'
    - Most runs 30-45', no runs over 60'
    - Signing up for a 15k or 10-miler in November to ensure I stay motivated. But not gunning for a PB, this is just to stay in shape.
    - 2x rides per week: one 60' trainer ride with the only structure being "z5 during commercial breaks" or "z4 between commercial breaks", one outdoor ride on the weekend max 120' and no structure
    - Road bike only...tri bike verboten

    c. Thanksgiving to JOS
    - Run 4-5x/week, short runs ~30', totally unstructured, almost all to offset holiday meal calories
    - Attempt to run before all big holiday meals
    - Bike 2x/week, 45', totally unstructured...back on tri-bike the week before JOS to make sure no technical issues prior to starting the OS

    AND...any sign of injury, however minor, and workout is terminated and full "recoovery mode" enacted.
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