Off-season training (Part 1) Rest & Repair

The off-season, which for many athletes and enthusiasts starts in the fall or winter, is the time to regenerate all those body systems that have been working overtime all season long. Regeneration can include taking just a few days off to start with, followed by just enough training that you can create an effective balance between recovery and maintenance. Generally most athletes will spend about 4-6 weeks in this "transition" phase which includes lowering the training volume just enough to prevent a significant loss in fitness. The goal would be to try to maintain at least 50-60% of your current fitness so that you won't need to start from scratch next season. Many athletes choose to spend time doing other modes of training (e.g., cross training), something completely different, even to the point of avoiding their typical in-season training mode(s). Additionally, the transition phase is a good time to put a greater focus on your event limitations (i.e., your limiter). For example a triathlete may decide not to spend much or any time swimming or riding during the transition and focus primarily on the techniques and drills to improve thier stride efficiency on the run. Finally, the off-season is a great time to practise recovery techniques. Some examples recovery techniques include: post workout fueling, foam roller exercise or self massage, stretching or aqua workouts. See some recovery recommendations at http://www.fitstop-lab.com/halfmarathon/Recovery.pdf.

Stay tuned for Part 2 on off-season or transition training.  The topic: Stimulus Adjustment

Ryan Hall's decision not to race Chicago

This blog by Ryan stimulates good discussion on what it means to train to win by training and racing SMART. Check it out at http://ryanhall.competitor.com/2010/09/30/why-i-decided-to-not-run-chicago/

Challenge vs. Recovery

Although my field is exercise physiology I hope to use these posts to comment on the many similarities I've observed between the "smart training" concepts that enhance physical endurance and the broader concept of finishing strong in Life.

In his book Finishing Well Bob Buford interviewed Howard Hendrichs and they discussed what it meant to "finish well". Dr. Hendrichs commented that finishing well is described in the writings of Paul in the Epistles. He wrote, "Paul says you cross the finish line running and not staggering."

In that light I believe the key to finishing strong at health and fitness is to try and apply a measured dose of challenge integrated well with a healthy dose of regeneration. To train hard is occasionally necessary in order to improve. At the same time, there has to be time to regenerate during the struggle, or the stress may be too much. There is a thin red line between enough and too much exercise and that amount is specific to each person and should be thought of with a strong finish in mind.