Time to shut-er' down!

I went for a fartlek workout with the uOttawa triathlon club yesterday, for what I thought would be an ideal training session leading up to the November 3rd Cookie Run. While the workout was fun (and it's always refreshing to meet and train with new people), I woke up this morning with quite a bit of tension and soreness in my legs. Pretty standard workout-induced fatigue, right? 

Well, were this the middle of the summer or during a regular training week in one of my "Build" blocks, I would have accepted this fatigue as normal and would have continued with the prescribed training for the day. However, as I sat in bed this morning, dreading the bike workout I had planned for later this evening, a thought occurred to me. Why exactly am I still training this hard? The race season is done after all...

("Hey Bro, can we take a chill pill yet?" said Alex's body to.. Alex)

Perhaps it's because I'm registered for the Cookie Run and have vowed to set a blistering pace. Or perhaps it's because the indoor winter-race series at the Peak Centre is starting soon and I want to improve upon my results from last year! Whatever the reason, I've realized (and I'm sure this is the case for many other athletes) there will ALWAYS be that "next objective". At some point, it's important to step back and reassess the goals that you had set out at the beginning of the year.   Did my original training plan indicate that I would be training to break 40 minutes for the 10k cookie run? No. But my pride and competitive edge have blinded my more "rational side" and inspired me to prolong my offseason for the better part of 2 months. 

While I definitely do not propose that an aspiring athlete should take a few months off training à la Contador, there isn't much use in doing what I've been doing for the last while. That is, training fairly hard in a couple of different disciplines without a real plan or structure. Physical gains are highly unlikely with such an approach, and if anything you are more likely to burnout or over-train. I would argue that this time is probably better spent resting, both mentally and physically. 

("Contador is looking very much forward to his holidays. "From now on, I will rest and disconnect a bit from the bike. I need to give my body and my head some rest. until the next team meeting, which will be mid-November on the island of Gran Canaria, I will not touch the bike at all." - Cyclingnews)

It is thus, and after quite a bit of deliberation, that I finally decided to embrace the "off season". In order to progress further, this time will be necessary to recuperate from all the hard work this year and come back stronger and even more focused.   

If any part of what I've written above rings a bell or sounds familiar to you, read the bullet points below!

When should you take a break?    

I think a good rule of thumb is; If - more and more frequently - you find yourself dreading or avoiding workouts, the chances are you are due for a break.  We tend to mostly rely on physical cues from our body (soreness, fatigue, illness, injury) to determine our pauses from training.  I think it could be argued that the psychological side is just as important as the physical part.  If your head isn't completely in the game and you aren't fully committed to your training plan - progress and achieving your objectives will be much harder.  

Most importantly, and unless you are a paid professional, you should still be deriving fun from your training!  It doesn't matter how inflated your ego, or how important you think that next event is - if you don't enjoy the work you put in, it's time to take a break!

(If you want to succeed, you need to live and breathe the bike)

How long should such a break be?    

I have yet to find any convincing literature on the subject, but recent studies (in runners) have suggested that VO2 max decreases by roughly 6% after two weeks of no training, and decreases further to about 19% after 9 weeks. So, even if you were taking 2-3 weeks off the bike, the odds of losing all the physiological adaptations you gained throughout the season are low. In any case, such a break will leave you feeling refreshed and more motivated than ever.  

What I've done in the past, is take a solid 4-5 days of no training (until I feel like a zombie. *cough* I mean until I resemble your average Canadian).  After this, I will slowly start incorporating some light cross training (running, hiking, rock climbing, swimming), and will do this for another week or two.  There shouldn't be any set time for how long you should take off the bike, but for me it usually ends up being around 2 weeks.  (Usually the point where every part of my body is screaming to hop back on the bike).   

Don't get me wrong, the transition back onto the bike may be uncomfortable at first, but that doesn't matter.  It's not like you're aiming to peak while there's still snow outside or looking to set a PB in January.  This adaptation period should coincide with a return to the basics.  A pre-base period perhaps, where the focus should be on slowly building back your endurance and speed skills.  (Smooth-cadence roller sessions can be great for this).  This period may also be a good time to incorporate some strength work in the gym as well!

What can I do during my break from cycling?     

One thing I've observed in most athletes that I train and race with is that we tend to lead very regularized and routine lives.  The training, the nutrition, the recovery - they all hold a particular (and often strict) place in our lives.  Take advantage of this training vacation to break away from your routine and be more spontaneous!  

Here are a couple of no-brainers for ya:

- Catch up with friends you haven't seen in a while.  

- Spend more quality time with family and loved ones.  

- Try some new activities.

- Catch up on sleep!

- Have that treat that you would normally avoid during the race season.  

(All things in moderation.. Don't overindulge or you could end up ballooning like Jan Ullrich come spring time.  Unfortunately for you though, even a fat Jan Ullrich puts out a few hundred watts more than you!)

Finally, as you approach the end of your break and your mind starts thinking more and more about biking, take some quality time to plan your next season.  Athletes who clearly identify goals and tailor their training plans to meet these objectives fare much better than their counterparts who flounder from group-ride to group-ride, leaving their form and fitness to chance. 

That's all for now! 

Cheers to a great off season!

Alex