The transition phase may
be referred to as "off season"
training but is not a time
to take "off." Actually, there
is no "off" season. The transition
phase is the time of year
to let your body fully recover,
both mentally and physically,
while maintaining a level
of fitness. It is the time
to let those nagging little
injuries heal up. The transition
phase can last 4-6 weeks and
occurs directly after the
final peak of the season.
I usually give my athletes
a week of rest or very limited
training following peak, and
then start the transition
phase. I give them the most
flexibility and autonomy during
this period. I tell the athlete
to take extra rest days if
needed and we schedule a few
weeks with consecutive days
off. Cross training and other
activities are encouraged,
especially for runners. I
like to give the joints and
connective tissue a break
from the impact of running
and will schedule runs as
little as 2x per week. I do
not encourage racing during
the transition phase other
than at a base or non-competitive
level. I discouraged a race
that requires preparation
or volume increase.
A typical transition week
will have the athlete working
out 4-5 days per week with
rest days in between. There
is no progression. Volume
can be greatly reduced as
long as there are brief bouts
of intensity. I will cut interval
volume way down but never
eliminate higher intensities
completely to maintain aerobic
capacity. I do encourage one
longer work out per week at
a base level to maintain endurance.
Some light strength training
can occur, mainly to acclimate
the body for resistance training.
Reps are high, weight low,
and the number of sets small.
Core work is emphasized.
Mentally it may be hard for
you to transition for the
first time following peak.
If you are used to higher
volume and high intensity
and you may feel they are
going to loose too much fitness.
I have found that athletes
who transition a few seasons
actually look forward to it
and may train even harder
leading up to transition.
It is the light at the end
of the tunnel. I like my athletes
coming out of transition feeling
a bit under trained and ready
for the increased volume in
base.
Conversely: taking time off
completely means spending
a majority of your base season
making up for lost ground.
Each season should build on
the last. If you take 8 weeks
off you may find your race
times are similar to last
years (or worse).
The transition phase is an
important part of an annual
training plan and should not
be overlooked. Be sure you
end your season with a transition
before you begin the next.
About the Author
Matt Russ has coached and
trained athletes around the
country and internationally.
He currently holds licenses
by USAT, USATF, and is an
Expert level USAC coach. Matt
coaches athletes for CTS,
is an Ultrafit Associate,
and owner of www.thesportfactory.com
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