Off-Season Control

Podcast Version 
(with NotebookLM)

Off-Season Control: A Balanced Approach for Triathletes

For most triathletes, the off-season is a time to relax and recharge, both mentally and physically, after months of intense training and racing. But even in this recovery period, it's essential to pay attention to body weight and overall health, especially if you want to set yourself up for a strong return to training when the new season begins.
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Here’s how to control body weight in the off-season while embracing the benefits of recovery and mental relaxation.

1. Prioritize Recovery First

The off-season is your opportunity to let your body and mind heal from the physical and mental demands of triathlon training. This doesn't mean overloading with triathlon-specific workouts, but rather giving yourself a break and focusing on recovery activities like yoga, stretching, and light mobility exercises.

What to do:

• Sleep: Ensure you're getting a solid 7-8 hours of sleep each night. Sleep plays a key role in muscle repair, fat loss, and overall recovery.
• Nutrition: Don't abandon your nutrition plan, but adjust it to support recovery. Aim for balanced meals that emphasize healthy fats, proteins, and whole grains.
• Hydration: Proper hydration supports metabolism and helps your body recover faster.

2. Tweak Your Eating Habits

During the off-season, you may not need the same high-calorie intake as during peak training, but you also don’t want to fall into a calorie deficit. The goal here is maintenance, not necessarily fat loss.

What to do:

• Maintain a balanced diet: Continue eating nutritious, well-balanced meals. Focus on lean proteins, vegetables, and healthy fats to fuel your body while it's recovering.
• Avoid extreme calorie cutting: You don't need to cut your calories dramatically in the off-season if you are already in shape. However, if you have been struggling with your weight, the offseason might be the moment to make a few tweaks as you don’t need the high calories for training. Listen to your body and adjust portions as your activity levels decrease.
• Mindful eating: This is a great time to focus on mindful eating habits—pay attention to hunger cues and avoid emotional or boredom-driven eating.

3. Expand Your Training Focus
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With less emphasis on the rigors of swim, bike, and run, the off-season is the perfect time to work on other aspects of fitness. Strength training, flexibility, and mobility exercises can all help prevent injuries and set you up for success when triathlon-specific training ramps up again.

What to do:

• Strength train: Incorporate strength training 2-3 times per week to build muscle, boost metabolism, and support overall body composition. Focus on key movements like squats, deadlifts, and presses that can enhance your performance once you return to triathlon training.
• Low-intensity cross-training: Activities like hiking, walking, or paddleboarding can keep you moving without the intensity of triathlon-specific workouts.
• Flexibility and mobility: Regular stretching, yoga, or foam rolling can improve flexibility and help with injury prevention.

4. Stay Active Without Overdoing It

One of the challenges for triathletes during the off-season is avoiding the trap of doing too much. It’s important to remain active, but not at the same level as your in-season training. The off-season is a chance to move your body in ways that aren't as mentally taxing.

What to do:

• Daily movement: Aim for consistent daily activity like walking 10,000 steps or light mobility work. This keeps your metabolism going without the strain of heavy endurance workouts.
• Enjoy different sports: Try out new activities like skiing, rock climbing, or even a casual game of tennis. These allow you to stay active while giving your mind a break from triathlon-specific thinking.

5. Focus on Mental Relaxation

One key aspect of the off-season is giving yourself permission to relax mentally. Triathletes often push themselves hard, but the off-season is an opportunity to recharge mentally, which is just as important as the physical rest.

What to do:

• Create a mental relaxation routine: Incorporate meditation, breathing exercises, or even journaling into your off-season. These practices help lower stress levels and allow you to mentally unwind.
• Take breaks from structure: Use the off-season to step away from rigid schedules and structure. Enjoy spontaneous activities or social events without the pressure of training.

6. Monitor Your Body Without Obsessing

While it's important to maintain some awareness of your body composition, the off-season isn’t the time to stress over every pound gained or lost. Focus on your overall well-being rather than chasing specific numbers on the scale.

What to do:

• Regular check-ins: Weigh yourself weekly or monitor your waistline with a simple tape measure, but don’t become overly focused on the data.
• Focus on how you feel: Pay attention to how your body feels day to day. If you’re feeling energized, sleeping well, and staying active, you’re in a good place.

Conclusion: Stay Balanced for Long-Term Success

The off-season is all about balance—balancing recovery, mental relaxation, and physical health. By taking a mindful approach to your body weight and training, you’ll be able to enjoy your off-season while setting yourself up for a strong, successful return to triathlon training.

Don’t forget. It is the small daily steps that turn into positive habits, patterns, and beliefs ingrained in body and mind. Enjoy the journey!

BONUS TIPS COACH GLENN: Embrace the off-season to try something new. Whether it's cooking a healthy recipe, learning a new sport, or diving deeper into mindfulness, these activities will enrich your overall well-being.

Share this blog/newsletter with your friends, family, and colleagues who are also pursuing a sportier and healthier lifestyle!