Why Schedule a Transition Phase?Written by Matt Russ
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 time of year to let your body fully recover, both mentally and physically, while maintaining a level of fitness. It is time to let those nagging little injuries heal up. The transition phase can last 4-6 weeks and occurs directly after final peak of season.I usually give my athletes a week of rest or very limited training following peak, and then start transition phase. I give them most flexibility and autonomy during this period. I tell 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 joints and connective tissue a break from impact of running and will schedule runs as little as 2x per week. I do not encourage racing during 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 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 body for resistance training. Reps are high, weight low, and number of sets small. Core work is emphasized.
| | When Not To TrainWritten by Matt Russ
Training, simply, is adding specific stress to body. Your body then adapts to stress load, and gets stronger, faster, or more powerful. There are times when completing your work out is detrimental to your training and perhaps your health. Knowing when these times are will reduce your risk of injury, and ultimately make your training more efficient and productive. •When you are sick: You may not need to stop your training with a minor cold, but if you have a more severe illness your body needs to devote its energy to healing itself, just like an injury. Generally, if your symptoms are above neck (nasal congestion), you may be able to train. If your symptoms are below neck, such as gastrointestinal problems, upper respiratory issues, fever, body aches, and sore throat you should wait until you are better. •When you are injured: In my experience, body usually gives you an indicator when an injury is impending - such as a small amount of pain when training. If you listen to your body, and give it a few days to heal, injury may quickly resolve itself. When you try to train through minor sprains and strains you will greatly increase your risk of a more serious injury that could keep you from training for some time. If you are experiencing pain when you are not exercising, you definitely need to let your injury heal before placing further stress on body. •When you are over stressed: Training can help alleviate stress, but when you already have a high stress load placed on you from work, family, etc., sometimes it is best to take a day off. This is largely a judgment call of course, but if your sleep has been affected and you are already exhausted from a tough day at work, it may be better to get some rest. •When you are hung over: Alcohol dehydrates body and affects a variety of other body systems. Getting up after a night on town and training can be dangerous. Make sure you are rehydrated before resuming training.
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