One of the most common questions I get as a coach is, what should I be doing in the Off Season? It’s that weird in between where you need to take some down time to mentally and physically refresh, but don’t want to stop completely and lose all of the fitness from the previous season.
The off-season isn’t a time to completely switch off—it’s where the real work starts for next season. Champions aren’t made on race day; they’re built in the months when no one is watching. If you’re serious about stepping up, avoiding these common off-season mistakes is key. Let’s get into it.
Or if you want to take the guess work out check out the Beginner and Intermediate Off Season TrainingPlans on TrainingPeaks or Strength Training for the offseason.
Mistake #1: Overtraining or Checking Out Completely
The off-season is not a free pass to do nothing, nor is it an excuse to hammer yourself into the ground. It’s about balance—giving your body time to recover while keeping fitness ticking over.
What to Do Instead:
Find that sweet spot with low-intensity, steady efforts. Zone 2 training—easy runs or long, steady rides—builds your aerobic base without draining your energy. And don’t be afraid to mix it up. Try hiking, yoga, or an easy swim to keep things interesting and your body moving.
Mistake #2: Ignoring the Gym
You’ve heard it before: neglect strength training, and you’re leaving gains on the table. The off-season is when you can focus on building the power and stability that will make you faster and more injury-resistant come race season.
What to Do Instead:
Get in the gym 2–3 times a week and focus on functional strength. Squats, deadlifts, planks, and lunges are your bread and butter. Keep it simple, and focus on perfect form. Trust me, those sessions will pay dividends when you’re hammering on the bike or flying off the run.
Mistake #3: Overthinking Nutrition
The off-season is your chance to hit reset—not just on your training but also on your mental approach. This includes letting go of the constant stress of perfect nutrition. Worrying too much about sticking to an ultra-clean diet year-round can lead to burnout. Now’s the time to loosen up a bit and enjoy life while still keeping a baseline of good habits.
What to Do Instead:
Use this period to fuel your body with a little more freedom. Those extra calories can support strength gains, help you recover better, and even make you more resilient for the season ahead. Aim to gain 2–3% of your body weight—decreased training volume combined with your usual diet might do the trick naturally.
Here’s the kicker: this isn’t permission to go wild, but it’s a green light to take the edge off. Prioritize whole foods, lots of color on your plate, and lean proteins to keep your meals nutritious. At the same time, enjoy some treats without guilt. The added calories will not only bolster your strength-building efforts but also help you recharge mentally. A stronger, more robust you is the goal—not a shredded off-season look.
By taking the pressure off and fueling your body intuitively, you’ll find the balance between performance and joy, leaving you energized for when the real grind begins.
Mistake #4: Neglecting Skill Work
The off-season isn’t just about logging hours—it’s the perfect time to refine your technique. Every stroke, every pedal, and every stride counts, and small improvements now can shave big seconds off later.
What to Do Instead:
- In the Pool: Focus on form with drills like catch-up or sculling. Efficiency is everything.
- On the Bike: Try single-leg drills to smooth out your pedal stroke.
- On the Run: Use strides and cadence drills to improve efficiency and reinforce good habits.
Mistake #5: Overcomplicating Your Training
Too many triathletes get bogged down in overanalyzing their training during the off-season. Numbers have their place, but they shouldn’t take the fun out of it.
What to Do Instead:
Keep it simple. Focus on consistency, enjoy unstructured workouts, and reconnect with why you love the sport. Play around with new activities, take a long ride with friends, or jump in a casual swim. The off-season is as much about recharging your mind as it is about rebuilding your body.
The Winning Formula for Your Off-Season
The off-season isn’t the time for flashy heroics—it’s where you quietly build the foundation for your next big season. Prioritize recovery, mix in strength and skill work, and keep your aerobic base strong with steady training. If you approach this time smartly, you’ll show up to your first race not just ready—but ready to win.
Remember, every champion’s story starts in the off-season. What’s yours going to be?
Ready to transform potential into performance? Let’s talk, feel free to book a free consultation or shoot me an email at jennacaer@mna-coaching.com . Because in triathlon, as in life, there’s no reward without risk.