Staying Motivated During the Off-Season

The off-season can feel a little strange for endurance athletes such as triathletes and runners. After months of structuring your life around training sessions, sleeping, eating and data tracking, suddenly things… quiet down. And while rest is necessary, staying motivated during the off-season helps ensure you’re mentally and physically ready to hit the ground ‘running’ (and swimming and cycling) when the next training block begins.

Here’s how to keep the fire burning while allowing yourself the necessary time for rest and recovery to avoid burn out:

1. Redefine What “Success” Looks Like Right Now

Your goals shift in the off-season, and that’s a good thing. Replace race-day performance targets with goals focussed on things you don’t have as much time to focus on when training volume is high such as:

• Improving mobility or flexibility

• Building strength in neglected areas

• Working on technique (for example, swim form or cycling efficiency)

• Working on meditation and breathing techniques

Low-pressure progress keeps you engaged without overstressing your body.

2. Mix it up, Add New Things

Mix up your routine by adding activities you don’t normally have time for:

• Trail running

• Gravel or mountain bike riding

• Cross-country skiing

• Yoga or Pilates

• Strength classes
  

3. Focus on Strength + Stability

The off-season (typically fall and winter) is a great time to reinforce foundational strength. A structured strength program can reduce injuries and improve power output when training ramps back up.  In the off-season a strength program for an endurance athlete doesn’t need to differ much from a program for the general population - you are looking for general strength gains, improved stability and core control.  This is the time of year to work on bigger and heavier lifts.  As you progress into your core sport training season you should continue the strength work - it will just look a little different as you get into more and high intensity running, cycling and swimming.

4. Stay Connected to Your Community

Although triathlon and running are individual sports, motivation thrives with social accountability.

• Join a local club or off-season training group

• Volunteer at races

• Share goals with training buddies and fellow athletes

• Join training days or training camps

Even during the off-season, the ‘triathlon family’ energy keeps you inspired.  Without them it can suddenly feel lonely and athletes often fall into lower moods during the fall because of it.

5. Embrace Data – but different data!

If you love metrics, keep tracking… just adjust the lens:

• Monitor heart rate and recovery trends

• Track strength gains instead of mileage

• Use subjective scales (how did that workout feel rather than objective scales such as chasing a specific pace or power)
  

6. Reflect on the previous season

Before planning for next year, examine the race season you just finished and look at what went well and what could be improved on:

• What went well last season?

• What could you have done better?

• What would you like to change for next season?

Then build excitement by creating new goals and a vision for the next year — choose races that spark excitement, challenge you in new ways, or take you somewhere epic.

7. Rest Without Guilt

Rest is necessary this time of year to avoid burnout and set you up for a successful season next year.  However, resting and being okay with resting can be very challenging for a lot of us in endurance sport since we thrive off of being busy and working hard all the time.  However, challenge yourself right now to focus on other things for the next couple of months (while you work on your base fitness with low volume and low intensity work, so you’re not completely stopping, just changing):

• Sleeping more

• Improving nutrition

• Recovering mentally

• Enjoying time with family and friends

Proper rest doesn’t weaken motivation — it restores it.

In Conclusion,

Motivation in the off-season comes from allowing yourself some balance, taking time to try new things and reconnecting with why you love this crazy three-sport lifestyle. Treat this season as an investment in future success, and by the time it's time to be back 100% into training for your next race you will be re-energized, and eager to dive back in.