I move around a lot. As a professional athlete Iām constantly in transition, both physically and mentally. Travel is a necessary part of being an athlete, regardless of your level of competition. The contingent United States is vast enough to cause significant obstacles to traveling to goal races or anticipated adventures. Most times all you need are some good tunes, snacks, and a vehicle to carry everything. But, sometimes thereās international travel, and since I canāt fit my bike rack on the back of a plane, I became familiar with flying with a bike.
It wasnāt all bad, but by the end of a season, filled with races, travel and logistical nightmares, there comes a point when itās time to hit the reset button. Most times, this āreset buttonā is triggered by a small meltdown due to pure exhaustion. My brain is ready and wants to keep going, but my body is telling me to stop ā itās pretty much impossible to ride a bike with tears streaming down my face, because I canāt decide between M&Ms and a Snickers bar.
Most athletes think physical rest is the answer, and while I donāt disagree, I think an āoff-seasonā is a mental break more than anything. Think of your body like a sponge. A sponge can only soak up so much water before it needs a break to dry out a little and then itās poised and ready to absorb more water (in this case training load). So, logically, you need rest to fully recover and then you can soak in more training. However, I think thereās a mental side to it too. Over the course of a season training, racing and traveling takes a toll. There are countless decisions to be made, on a daily basis and those can add to fatigue too. Racing, as Iām sure we all know, takes a toll too, physically of course, but mentally, especially if the race didnāt turn out how you wanted it to.
Off-season does not need to equate to no exercise.
I donāt crave couch time or think I need to become inactive or sloth-like to have a productive off-season. Quite the contrary. I move a lot during these off-seasons, but the main difference for me is taking that mental break from a serious training program or regime. I get to be ālazy.ā For me that means, sleeping in a bit later, enjoying a longer breakfast, doing less volume, and not having an agenda. Iāll run or ride more with friends and not have to worry about certain paces, times or reps of anything. I can just play, enjoy. Usually in an off-season I try a different sport entirely. My heart doesnāt know if Iām running, cycling, skiing, swimming or dancing ā movement is movement, and an off-season is the time to let things flow a bit more.
Off-season adventures are perfect opportunities to refresh your mind.
For me, itās all about filling up the tank again ā or that sponge for the physical training reference. But that mental training tank, for me is one of the most important parts. I often refer to it as the āpsych tank.ā Making sure I have plenty of psych for the next year ā to train, to travel, to adventure, and of course to race. If this runs dry, then thereās no amount of physical recovery that can maintain it.
Adventure is out there. Or, there. Or, over there.
For me, cycling does just that. Iām new to the sport of cycling and for the first time in my athletic career I am balancing my love of two sports: trail running and gravel biking. Now, Iām incorporating racing both of the sports into my season, so taking an off-season is even more important to top off those āpsych reserves.ā But the balance of cycling and running (or two sports, hobbies or any activity for that matter) can have a beautiful symmetry. Iāve found that switching sports or having days where I do one or the other will top off my psych reserves, leaving me excited to run one day and get on my bike the next. Maybe the only downside is having the dilemma of wanting to do both the same day (and sometimes I do that). But I think thatās better than not being motivated at all by either. Itās a way to keep things fresh, exciting and new.
Making new friends is necessary for a successful off-season.
I practice this during an off-season even more. Encouraging myself to take breaks, to try new sports or to bundle myself up and brave the elements on a frosty, cold bike ride. Screaming barfiās can really make you feel alive and quite accomplished for the day.
Reframing my definition of recovery has been an important aspect to a successful off-season. Itās been pretty enjoyable too, who doesnāt enjoy stopping for a warm cup of coffee and a croissant mid-ride, for no other reason as ājust because?ā This has become my off-season motto and I encourage you to add in a bit more ārestā into your routine during your off-season, no matter how long it might last. I think youāll be surprised as to how much of a difference these small adjustments, can make when it comes time to start the real work again.

HILLARY ALLEN
Hillary Allen is an endurance athlete specializing in Ultra marathon distance trail running. She prefers steep and technical terrain earning her the nickname the "Hillygoat." Based in Colorado where she grew up, Hillary also is a coach, writer and teacher. She's earned course records and wins all over the world racing 50km all the way up to 145km, and although running is her specialty, Hillary has also picked up gravel bike racing.
Follow Hillaryās adventures @hillygoat_climbs.