Maintaining Off-Season Motivation
For many of us on the East Coast, the off-season is in full swing. The temps are dropping, and the snow is starting to fall. So how do we prevent our motivation from doing the same?
Take time off. Let’s first get it out there that we are not meant to be in race mode all year long. It is healthy for our minds and bodies to take an off-season and recover from all the amazing things we accomplished this past season. Your off-season might look like a lighter workload but still maintaining some consistency, or it might look like a complete break from anything structured.
If you work with a coach,, I would recommend talking with your coach about their off-season plans. Coaches put so much thought into every aspect of your training, so they most likely already have a plan that fits into their long term plan for you. If you do not work with a coach, my suggestion would be to give yourself at least 2-3 weeks of unstructured “training.” If you want to run, run. If you want to go to yoga every day, go to yoga every day. If the last thing you want to do is work out, take time off and be ready to come back to training in a few weeks. I promise you won’t lose all your fitness.
Train with the seasons. I spent the first few years in my triathlon career trying to force myself to ride outside in the winter because all my training buddies did. The goal would be to spend as little time inside on the trainer as possible. It took me a while to realize how much I hate riding outside when it is cold out. It took me even longer to give up the notion that riding inside meant I was any less of an athlete than the people who would ride outside in sub-40 degrees. It doesn’t matter how beneficial a workout is if you genuinely hate it and routinely skip it.
The best type of workout is the one you will actually do, which brings me to my next point: embrace winter. If you’re thinking, “wait, Shannon, didn’t you just say you hated riding outside in the cold, and it was okay to go hang out in Zwift land for three months?” Yes, yes, I did. I’m talking about trying winter sports if you live in an area where winter sports exist. Go snowboarding, give cross country skiing a try, or bust out the snowshoes and go for a run or a hike. We already know cross-training is incredibly beneficial from a physiological standpoint. Still, cross-training is also a really great way to stay mentally engaged in your training when motivation is lacking. Find something you enjoy and give it a go.
Fill your time with things you enjoy. The off-season is a really great time to take advantage of the extra time you have and do those things you either don’t have time for or neglect when training is in full swing. I find that athletes typically fall into one of two camps when it comes to off-season: they either love it and welcome the break, or they hate it and feel stir crazy without training as much. If you are in the latter camp, filling your time with other hobbies or activities can be a great way to keep your mind off your lack of training.
Suppose you struggle with fear of losing fitness or are stressed about not working out. In that case, I highly recommend subbing in a less strenuous activity such as yoga or walking, or even light swimming. These tend to be gentler on the body and can be really therapeutic for the mind as well. Just make sure you don’t overdo it.
Understand the point of taking an off-season. For so many of us, understanding the reason for doing something helps us maintain our motivation for doing it. It can help to realize that off-season is a time for both your mind and your body to rest and become rejuvenated. If you are go-go-go all year long, you are more likely to experience burnout and low-motivation at crucial parts of your season.
Your attitude about taking an off-season can also impact how motivated you stay during it. Suppose you are continually thinking about losing fitness or wanting to workout or how much you hate off-season. In that case, you are far more likely to not enjoy this time in your training season. What you say to yourself about something will, in turn, affect your attitude towards that thing. It isn’t rocket science, but it can be hard to put into practice. Accepting the off-season for what it is and embracing all the reasons you take one can go a long way in making it a successful off-season.