For various reasons throughout your training schedule you will reach a point where you have to “start up” again into your regular training routine. Situations for time off of training can vary from injury recovery, vacation, overtraining stress, having children, etc. (note, I’ve been absent from writing articles for you as I had a baby 6 months ago, so this topic resonates well with me) And everyone, even if none of these issues are relevant, should experience time off after a peak race or race season. Rest is important for allowing the body to recover and make the gains that we are all looking for from our training programs. And returning to activity should be done carefully and properly to ensure that there is minimal risk of injury or illness that would just require more time off.

        Now the amount of time that is spent in the “offseason” will depend on the reason. If you are healthy and just finished your race season, it may just be a couple weeks. If you have been injured, ill, or like me recently had a baby, the time off will be significantly longer. This needs to be taken into account when jumping back into the training program. This is where it is important to have an experienced coach tailor your program for your needs, and progress your training gradually to help build strength and endurance in all disciplines in order to maximize the benefits while minimizing the risk of injury. If the time off was due to illness or injury it is important to also follow the advice of your healthcare professional in order to ensure a successful return to sport.

During your time off it is also a good idea to engage in exercises that will help prevent injuries during your busy training season. Such exercises and programs that would benefit your training programs are yoga, pilates, core strengthening, strength training and plyometrics to name a few. This is of course assuming that these activities fit within your abilities if the time off is due to an injury. These activities help the body prepare for the stress of the hard training a season has on the body, and to an extent should be continued throughout the season. The core strengthening that occurs through yoga and pilates, as well as the improved flexibility allows the body to sustain greater amounts of stress in training without being overstressed and causing injury. I will touch more on the activities of “off season” training in another article. Another great tool to use during your time off is massage. This helps to encourage blood flow to your overworked muscles, as well as break up any adhesions that may be occurring in the tissues. Improving the general health of the muscle, increasing the circulation and flexibility, massage will ensure your muscles are ready to be challenged again. And it is good for your mental health too!

        Remember returning to your regular training schedule isn’t going to happen overnight. It is easy to remember the abilities you had at the end of your season and expect to be hitting those targets (be it time or heart rate or intensity) as soon as you get back in the saddle, so to say (or back in the pool, or back in those running flats!) This I experienced firsthand returning to running 3 weeks postpartum. I understand it is beyond frustrating to not be able to feel like yourself working out, or to be able to run as far or as fast (it’s even worse when your spouse tries to be supportive and join you and proceeds to kick your butt without breaking a sweat!) Slow and gradual returns to activity, with adequate amounts of rest will ensure minimal risk of injuring yourself. Training and exercise provide the body with stress, to the muscular system and the cardiovascular system. Proper amounts of stress promote healing and this is how we get stronger and faster, our bodies get gradually better at handling the increase in overload and we are able to push a little harder every time. When this careful balance of stress overload is exceeded, there is a much higher chance of injury. Typically the tendinitises, tenosynovitises, and sprains and strains become apparent here because the muscular system is unable to handle the overload, and the body isn’t given enough rest to be adequately ready to handle another bout of stress. This is a very tough concept, because most people want to just jump in “more is better” and get back to their race shape as quickly as possible. (can you say type “A” triathlete!) Unless you really enjoy hanging out at your local physiotherapy office (we appreciate the help in paying our bills!) it is important to heed the advice of your coach and follow the progressive training program, especially the rest periods, religiously! And of course, please listen to your body. If something is hurting, stiff or sore more than just recovering from a tough workout have it looked at by a professional to prevent it from getting worse!