As I noted in my prior post, I’ve engaged in a lot of fun and challenging physical activities. Now it’s time to step back a bit and rest.
Effective training is made up of peaks and valleys. Training and rest are flip sides of the same coin. Rest must follow training in order for adaptations and progress to take place. The more extensive, prolonged and/or intense the training, the more rest is needed. Here’s an outline of how I plan to conduct my off-season. (It’s not technically a full season, btw.)
- No running. None.
- Only easy bike rides: to/from work, maybe 1 or 2 easy road rides, no mountain biking
- de-load week from lifting: This is week 4 of a 4-week block. I’ve been lifting 4 days/week; this week will probably be just 2 at the most. I’ll do some variations on the lifts I’ve been doing. Workouts will be short. Less will be more.
- Prioritize sleep.
- To paraphrase a friend’s take on off-season: If I feel like it, I’ll do it. If I don’t feel like it, then I won’t.
- “It” being anything from road/trail running to road/trail riding to hiking to whatever else there might be.
- Start a new 4-week lifting block. This will involve hard work but since my riding and running will be reduced, I’ll still be resting to some degree.
- Continue to prioritize sleep.
- This will take me to the end of October.
- Continue lifting
- Some mountain biking
- Some trail running
- No real planned training beyond the lifting schedule
- Ski season comes up soon.
- Feasting/gluttony season is also waddling my way.
Beyond one month:
We have a big trip coming up the first week in December. It’s a scuba diving and other-fun-stuff trip to the Caribbean island of Dominica. Since it’ll be a beach gig, the wife and I want to look our best in swimsuits and such.
The real challenge is that my wife and I are in fairly good shape. We don’t need to lose much fat. Our big-picture eating habits are mostly very good. We exercise very regularly and we have a consistent, healthy sleep routine. There aren’t any big, bad habits we need to change. Thus it’s small details we need to mind. Here are some thoughts:
- We’ve given up booze except for my birthday and Thanksgiving.
- The only sweets we’ll have are following a significant (minimum 2-hr) physical effort such as a ride, run or strenuous hike.
- It’s probably a good idea for me to give up peanut butter. It’s probably a little too easy to eat. Further, that it’s ground up makes the calories easier for my body to access than regular nuts.
- Maybe consider giving up dairy?
- As December approaches we will likely cut the carbs a good bit, and up the protein, fat and vegetables.
- It’s very easy during this off-season situation for weight to creep up. With all the training I was doing this summer, I needed to eat a lot and I could eat a lot without any consequence. Now I plan to lower my activity level but my nervous system will still want to eat like I was during the summer. Thus…
- I’m trying out the Eat This Much app to help me plan meals that correspond to my needs. This helps bring awareness to my current habits so I can tweak them in the right direction.
- I need someone to take my body comp.
- The current lifting scheme should help add muscle.
- I’ll gradually resume significant endurance activity which should contribute to reduction in body fat.
- Review my Precision Nutrition text to figure out else I need to do.