Liquid error: Unknown operator ings
PACTIMO REWARDS(0)  |  FREE SHIPPING ON $70+ ORDERS  |  FREE EXCHANGES  |  877-291-6238  |  NEED HELP?   US Dollar British Pound

How to Get the Most out of Your Off-Season

November 30, 2018

How to Get the Most out of Your Off-Season

The time of the year where you take a break from competition and hit the reset button is a necessary part of the periodization process.

By: Jennifer Sharp, ALP Cycles Coaching

Summer is winding down and many parts of the country have already seen a shift of weather, signaling the end of a long road season and for others, the start of the cyclocross season. Whether you take a break now from structured training and racing or do it after cross, it's important to get the most out of your off-season. This is where the biggest gains can be made.

The off-season is an interesting term in itself. As a competitive athlete, do you really get down time? And is "off-season" the best way to describe this time of year? Are you really taking time "off"? TrainingPeaks refers to this time of year as the "transition phase," which is about 2-4 weeks in length when you do unstructured training as a means to recharge both mentally and physically. My husband, Benjamin Sharp (2012 United States Olympic Team Coach), refers to this time of year as training season, as compared to race season. Regardless of what you call it, the time of year where you take a break from competition and hit the reset button is a necessary part of the periodization process - especially if you want to continue to see improvement season after season.

So what exactly is the best thing to do over the off-season/transition phase or training season?

    - Address and rebuild your physiological profile. During the race season, it's hard to gain fitness since you're often racing and recovering. The training season is a great opportunity to get those foundation miles in and focus on the various energy systems you may neglect during the race season. 

    - Address your nagging or lingering injuries. Do you have a little pain in your lower back/neck/shoulders/Achilles/etc.? Now is a great time to seek medical attendion and give your tendons/body worker or doctor to get to the root of the issue and really dive in. 

    - Lack of motivation? Cross train! This is a great chance to run, hike, swim, practice yoga, strength train, cross country ski, or do basically any cardiovascular training. 

    - Goal setting. What better time to take inventory of your 2018 season than now? What went well? What areas need work? Setting both process and outcome goals can help you stay motivated in the 2019 season and beyond.

    - Catch up with friends and family. Cycling can be all-consuming. You likely sacrificed some social engagements over the season. Make a point of spending time with your friends and family members without feeling like you have to fit some intervals in first.

Ben always says that everyone is making gains in the race season. But if you can go into the race season at a higher level by making improvements during the training season, you could be ahead of the game. 

Commit to making 2019 your best season yet and come up with a solid training plan with your coach today.

. . . . . . . . . . . . . . . .

ABOUT JENNIFER SHARP

jen sharp - alp cycles coachingJennifer Sharp, a USA Cycling Level 1 Coach, started racing in 2004 as a means to fulfill her competitive itch. Previously a national level boxer, she grew tired of getting hit in the head and decided to pound the pedals instead. She bought a pink Kona road bike completing several recreational rides and found herself passing as many people as possible. Since then she has multiple podiums at elite track national championships, master track national championship titles and world cup finishes under her belt.

Jennifer, a Seattle native, joins the ALP Cycles Coaching with a background in road and track. Her experience as a USA ParaCycling team tandem pilot, part-time work at USA Cycling in the Coaching Education Department and love for all things cycling is a welcomed addition to the ALP Cycles Coaching team.

About ALP Cycles Coaching

ALP Cycles Coaching is located in the mountains of Colorado, and is a cycling coaching company with over 25 years of professional sports experience. ALP Cycles Coaching is unique in that we have 4 coaches, Alison Powers, Jennifer Triplett, and Patricia Schwager who each brings her own coaching strengths and personal experiences. We work together to create a training plan that works for each and every person. Visit them online at http://alpcyclescoaching.com



Leave a comment

Comments will be approved before showing up.


Related Stories You Might Like

  • Things I Love About Cycling

    "There are so many things to love about our sport." by David Newcomer / Customer Service Manager I was doing some thinking on my ride this morning. There are so many things to love about our sport. I know I'm preach...

  • Tips for Riding in a Pack

    "Practice makes progress." by David Newcomer / Customer Service Manager Riding in a pack can be intimidating, and even dangerous at times, but it’s an essential skill for racing and participating in large rides and ...

  • Winter Riding: 6 Things to Keep in Mind

    Things can sneak up on you if you're not prepared - here's what to consider. by David Newcomer / Customer Service Manager I've been saying for the last few years that you can safely mountain bike in Colorado through T...


Also in Training & Coaching

Training To Be Healthy
Training To Be Healthy

March 07, 2019

Winter is in full force and base-miles and intensity are increasing. With the increased training, cold weather training conditions, and all the viruses that are floating around, the body is often put into a suppressed immune state. The same formula occurs in season, with big racing blocks, added life stress and travel...point being, we are human and we will get sick. This weeks' blog post is about what to do (or not do) when sick. 

Read More

Mental Toolbox - Noticing: Thinking vs. Feeling
Mental Toolbox - Noticing: Thinking vs. Feeling

March 07, 2019

"Sitting behind the motor itself is soothing and calming - it's getting to that point that can be the challenge. If there's someone in front of you that's tense and surging, it will ripple throughout the group. Similar to riding in a group on the road - if you find yourself around someone who is moving erratically and unpredictably, it's only a matter of time before something disastrous happens. The best thing to do is to put some distance between yourself and that rider."

Read More

Training Quality
Training Quality

February 25, 2019

If you want to get stronger and improve your performance, then you should make sure your rides (or workouts) are high quality vs. just adding up a lot of "empty training miles" or "junk miles". Working with athletes shows me that workouts quality isn't always executed properly. How does one prepare for a ride or workouts? Do you read the workout instructions clearly or do you go out on your ride and loosely follow the workout instructions? Are you aware of your focus on the bike?

Read More

Find us on Google+