As I sit here typing this post, but Husband is enjoying a coffee date with a friend. A rarity he gets to enjoy during the season. Usually (during training/race season) this time of day is spent on his bike outside followed up by a PM run, etc.
But since he’s enjoying his off-season, he can take advantage of mid afternoon coffee dates. And I can take advantage of his extra time as well. He is my new errand boy, ha ha. Just kidding. Actually I do take advantage of his time off because it means we get to go on more walks and just relax, have fun.
Speaking of relaxing, I don’t believe a lot of people know how to do it. I’ve struggled with this for a while as well. But when you I married to a professional athlete, you see the real reason behind his training and his non-training days. So embracing the off-season is huge for an athlete Who wants to stay healthy and keep competing.
many people have asked me as well as my husband, what it looks like to take a off-season and why it is important. So I thought I’d do a little interview with Mr. Cotter himself. I’ll leave our main points below. Oh and enjoy the Movember stash and fro! 
Side note from the Kiwi Cotter: What I mean by my no carb comment is to reduce (not eliminate) the amount of carbs you are consuming later in the day, especially since you are less active. During off season, my last meal of the day is usually more fat/protein/fiber based.
Well, that is until a friend from down under sends me a care package full goodies from home (New Zealand). Ha! –> BALANCE, right?
MAIN Take Away Notes :
- Off Season length varies on difficulty/length of season. Off season can be 3-6 weeks long
- Small amounts of exercise advised. Walks, coffee shop rides, light swims.
- You want to get away from whatever sport you’ve been training for. A mental break. Don’t search running/triathlon sites, just disconnect.
- Enjoy your treats but focus on nourishing your body first. Good Fats, Protein, and fiber rich meals.
- Your goal is to recharge your batteries for the coming season
- A well executed off season puts you in a better position to perform in the new season
- A poorly planned/executed off season leads to not being as fresh, or your battery not fully recharged.
- DO not, I REPEAT, DO NOT FEEL GUILTY. If you have trained hard and long for more than 6 months, you NEED this. Your body WILL THANK YOU!
So… whatcha think?
Do you need to EMBRACE the off season and …. SLOW DOWN?
Cheers,
LC and Kiwi Cotter
Dream Big Encouragement–> Read Here.
“If there isn’t room in your dream for other people, then it’s not nearly big enough.”
10000x yes!! This was a great reminder for me right now – I know I need to take a longer rest than my brain wants to this year. I have big plans for next year – I want to prove to myself that duathlon & bikini competitions can coexist. i do like to push the boundaries. 🙂 I know I’m incredibly late to reading this, but thanks so much for sharing. One of these days we’re all going to talk training and recovery over coffee together!!
oh yes we will! one day! now rest up friend
I agree. I think off seasons can be just as important as the training you do for a big event for the exact reason your husband said, you need to recharge. I think the same concept applies to life in general, just as it does athletic events. Great topic/
yes, rule of thumb in all aspects of life. agreed!
Love the video! Great tips! 🙂
thanks Hayley!
Thank you so much for posting this. And thanks to your hubby for that interview- nice to hear the thoughts and perspectives from a pro!
I really am excited for my off season. This has been a crazy year, and in 3 weeks I will FINALLY get my off season. I’m very excited to slow down and focus on some other things!
I so agree that many people just don’t know how to relax. I have struggled with it in the past, but I know that I am a much kinder and happer person when I make sure to fit in relaxing “me” time. 🙂
I could not get the video to work for some reason.. I will have to come back to it.. interesting to see a piece of life from a different perspective! I love the whole slow down thing & need to embrace the true concept behind it more for sure! I guess this time of year is the time!.. Hard with a lot of family no longer alive & most not near but we will enjoy! 🙂
HUGS!!!!!
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Love this and so important to embrace the off season and rest! I like comparing the body to a battery that loses charge throughout the year. I love that you referred to James’ stash and fro as awkward 🙂
Oh goodness this is something I seriously need to work on. I admit it, I have a VERY hard time toning it down and even turning it off. The fact that I take one FULL day off is a big step for me. Work in progress…HA!
This post made me smile- I just finished a 30 min easy run with a friend. The shortest run I’ve done all season (30min is reserved for off-the-bike), and with a friend- first run with anyone in over a year. Quite a lovely change to solo hill repeats on friday nights.
that makes me happy! WIsh i could have joined you
One day!! I feel like Austin could be a good training camp spot!!
1. …Lindsay what have you done to James’ accent!
2. We should have a ‘tash off come the end of November…I’m currently semi serial killer status
3. Great post, and really informative- Although I am not an athlete by any means, the points raised I can definitely utilise in terms of rest days and embracing them!
Thanks guys!
haha he hides his accident a lot. I know, sad.
LOVE this post and perspective from James AND from you, as the sherpa extraordinaire! I love the last advice most – don’t feel guilty. So so true. I need to heed this far more often 🙂 XOXO!
This is fantastic. Resting is so important. Just finished my last race of the season two weeks ago and am taking off November and half of December. No races and running without a garmin. I’m also taking the time to try new things, like a barre class! I need the break mentally too, after weeks of tempo and track workouts I need some mental time off too. So, so important! Great post!
Loved the video! You are both too cute. Enjoy the off season!
Do Sherpas get off season’s too or is it year round … on even in the off season?
actually… yes. The kiwi is making his own breakfast. He has time. Sherpa gets a little break, although i love making him meals anytime of year. And yes, i am doing less so i can spend more time with him.
Oh I adore this post! So many people think they need to dread off seasons or think badly of themselves and feel guilty for taking time off. it is necessary to EMBRACE it because you worked so hard for training!! Love this <3
Great tips! I ran my last race in October and although I haven’t completely stopped running I haven’t been focusing on time/pace/distance, I’m just enjoying the run and time to myself. Half-marathon training will begin soon so it’s nice not looking at numbers for a while 🙂
great tips!! love the video 🙂
we just love our Cotter family!! xoxo
Such GREAT tips and I LOVE that you encourage to really take off time and slow down! I bet it’s not so easy if one is used to train several hours a day, but obviously the body needs it. Also, I love that you say that we need to disconnect and not do sports that are related to the usual activity!
Couldn’t agree more with this! When I competed, I would be so gung-ho and mentally involved with my life, it led to little time with my family and friends. By the time I did get to hang out with them, it was hard to relax and be care-free without thinking about my next show.
My whole life is an off season. 😀
no wonder you are a bad ass! 😉
I absolutely love this!!! Especially this: A well executed off season puts you in a better position to perform in the new season.
I’m re-reading this Sunday on the plane back from CO. Love you!!
I so needed to see this!! I have taken the last 11 days off – mixed with a few yoga sessions. And I definitely enjoyed lots of yummy treats. But now I think I am ready to get back into training. Still slowly to start, but gotta get ready for IM 70.3 training! Weeee
Totally, totally get this. It’s been 5 months since my competition. Some days it feels like it was a year ago, other days it feels like it was just yesterday. I’m not sure if I’m off-season or just in season. By that I mean, I’m living seasonally not knowing what my next goal is. I’m taking it one day at a time. Resting, re-charging, savouring, and refuelling in more ways than just nourishing my body. I’m nourishing my mind and soul. 🙂
i am still “on-season” darn it! tell kiwi to call me! im beginning to think he hates me!
he says pick up the phone when he calls hehe! xxoo
I think this is a great reminder for everyone, that we NEED rest!! We need periods in our life where we’re NOT striving for the next thing 🙂 I think this is so true!
amen!!!
Awesome Post!! Your blog says a lot…considering I’ve read blogs for the past 4+ years now & stumbled across yours in May I would consider it my favorite. You fuel me with healthy bites and put my mind in a happy place 😀
Great post!! Glad to hear this coming from a pro. I’m off to a hiking vacation soon to get away from triathlon for a couple weeks 🙂
good deal britt!!
This was a great post!
There are a lot of people I hear from that really do struggle with taking time off from working out, and it sometimes surprises me to hear that.
We really need to keep our bodies healthy and strong and sometimes that means more rest!
Loved this!!! Days off are always hard for me (of course, I’m not a pro and don’t train that hard!). I love the idea that we are like batteries that need recharged!!
Great video and great tips! Taking time off from exercise is so important, and I can imagine even more important for those professionals who train more often than not. I feel that building rest days into my usual workout routine helps my body to relax and rejuvenate and get stronger. I’ve had times where I’ve overdone it and it actually makes me feel sick, so I’ve come to learn that a rest day is not a bad thing…it’s a necessity. Thanks for sharing you two! 🙂
I just love you two! 🙂 I think everyone should enjoy rest seasons. With you as his nutrition coach, he is sure to stay well nourished. Can I just move in and take a rest season too?? 😉
i’m still “on-season”! tell kiwi to call me!!!
You wrote this for me, I know. After training for NJ Marathon then the IM, and now Philly, I have to admit, I’m bordering on being burnt out. I didn’t have any break between the training cycles other than a few days or a couple of weeks of recovery. As much as I hate not training for anything, I am going to not follow a training plan until after New Years. I’ll run/bike/swim when I want and take days off when I want.
Thank you for sharing these tips. =)
haha you are in need of a break, yes, but i know you will take that break. You do well at listening to your body and your priorities. xxoo
Yep! I’m doing this right now, and it’s honestly been amazing! 🙂 Great tips!
done and done! although now i’m itching to get back into some sort of routine 😉
I guess I don’t really have much of an off season. When Jason was doing tris, he talked about them often. So I know they exists LOL. I guess my off-seasons have been injury induced. Probably doesn’t count.
Love this! SO helpful- thanks to you and James!
I think I was a little too good at off season this year and put on 5 pounds fast! Love his rule about donut shops in the first week!
Wishing you guys a healthy season!
Love this! Thanks kiwi for the interview! I suffer from guilt when taking time off. But getting better! Rest is crucial!
Oh my gosh I LOVE this! What a great idea for a post and such an important topic. While I was and will never compete at the Kiwi level, I can totally relate to an off-season when I was playing basketball. After a season, my body (and mind) was a bit broken so taking the time to slow down was necessary. Now since I don’t have an official season I am working on my new off-season. Thanks lovely, awesome post.
Oh you have no idea how much I needed to hear this! I’m by no means an Iron Man triathlete, but I have a tendency to want to push myself hard a lot and I know I’ll have a stronger racing season next year if I take it easier now. Thanks for this post!
awww great tips and post from kiwi cotter!
Awwr! Loved the video, girl! James doesn’t have as big of an Aussie accent as I thought he would! And I liked what he said about rest and vacation — it’s sad that people aren’t as open to rest days as they are to vacations… but then again, I’ve met some workaholics that are pretty opposed to taking vacations as well 😯
well, he still has his accent but he doesn’t use it in the US much. He’s sneaky like that. haha
The hubs is so cute! I liked his battery comparison … I’m having a hard time now post-marathon not jumping right back into my old training schedule. I know I need to give myself a bit of time to charge up for my next series of races!
yes, do it! you will come back stronger!
Loved this post! The tip about switching off mentally from your sport- ie don’t search for tri sites- was great. I think a lot of people struggle with breaks and slowing down. But youre right after months of training a few weeks off is nothing but replenishment!!!
i think that is key, yes?