A Periodized Approach to the Transition Season

As the days grow shorter and the excitement of the race season fades, many of us cyclists and endurance athletes find ourselves at a critical juncture—the off-season. This period, often overlooked or underestimated, holds immense value in setting the stage for success in the coming year. While it may seem like a time to simply rest, the off-season transition is a key opportunity to reset, recharge, and build a solid foundation for the months ahead.

In this article, I'll outline a periodized approach to off-season training designed to help us rest effectively, rejuvenate our bodies, and recover our fitness strategically. By breaking this time into three focused phases—Rest, Rejuvenation, and Recovery—we can maximize both physical and mental gains, ensuring that when the next season begins, we're not just prepared, but also primed for our best performance yet. Let's explore how to make this transitional phase work.

What is Transition?

The transition phase is more than just taking time off; it's the bridge between one season and the next. It is an opportunity to refocus, heal, and rebuild systematically, setting up for a stronger season ahead. By viewing early base training as part of the transition, we avoid the common mistake of jumping straight into high-intensity training too soon.

Phase 1: Rest and Reflect (Traditional Transition)

Duration

2-4 weeks, depending on age and training load

Here are som guidelines for determining duration:

• Riders under 40: 3-4 weeks

• Riders 40-50: 2-3 weeks

• Riders over 50: Rest for 1-2 weeks. The reasoning here is that as we age, regaining fitness becomes more challenging, so it's crucial to balance rest without losing too much conditioning.

Physical Focus

This phase is a blend of complete physical rest and low-stress movement. Take at least 5-7 days of complete rest, then engage in light activities for the remaining time, such as walking, hiking, or kayaking. Prioritize extra sleep and good nutrition to fully replenish energy stores.

Mental Focus

Detach from structured training and avoid rushing into next season's planning. Use this phase to reflect on the past season and let motivation rebuild naturally for the next.

Phase 2: Rejuvenation (Traditional Prep)

Duration

3-6 weeks

Physical Focus

Begin functional strength training to address muscle imbalances developed over the season. Start with a short anatomic adaptive phase to heal and prepare the body for functional strength work. Complement this with cross training (for example, running or rowing) and unstructured endurance rides to prevent detraining while rejuvenating the body.

Mental Focus

Set goals for the next season and start building an annual training plan. Identify milestones and benchmarks to stay on track throughout the year.

Phase 3: Recovery (Traditional Base 1)

Duration

4-6 weeks

Physical Focus

Shift to structured aerobic rides, focusing on Zone 2 efforts to restore aerobic fitness. Begin traditional strength training to prepare the body for the demands of the upcoming season. For athletes over 50, include one high-intensity workout every 8-10 rides to maintain intensity levels.

Mental Focus

Hone your process goals. Use this time to refine plans for executing training in the coming season, aiming for improved performance and training efficiency.

Podcast Bonus

Dr. Namrita Brooke and I did a two-part podcast series on improving your training process. Click the links below to listen!

• Part 1

• Part 2

Summary

By breaking the off-season into these three structured phases—Rest, Rejuvenation, and Recovery—we can better manage our physical and mental recovery. This periodized approach will prevent burnout, restore balance, and ensure that we return to training stronger, more motivated, and ready to tackle the next season at our best.

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At BaseCamp, we believe that every cyclist has the potential to achieve greatness, no matter where they start. Our mission is to create a community-driven training environment where cyclists and triathletes of all levels can train together, support each other, and grow stronger, faster, and more confident in their abilities. Our cycling training programs are expert driven and tailored to your needs. Whether you're a seasoned pro or just getting started, BaseCamp is where you belong.