The Importance Of Taking A Break

KNOWING WHEN TO STEP BACK

For any endurance athlete, taking a break at the end of the season is super valuable for improving performance the following year and, more importantly, keeping physically and mentally healthy. I know it’s hard to hear that. Most athletes like you are fired up to get better, be that finishing a race for the first time, improving your speed, or using sport as a way to build your health and wellness through fun physical activity and time with cool people… That drive can make taking a break hard. Especially if someone is worried about losing all the fitness they have built! 

Here is the thing, though: with everything that goes on in our lives and training, that’s a LOT of energy out, focus, and discipline. It’s impossible to maintain that for years on end without a break. Likewise, our body needs some space to recover from all the work we have done leading to that point. If we do not take a break intentionally, it’s very likely one will either be taken for us via injury or burnout… OR we will see a slow decrease in performance over the following season. None of those are what we want as athletes. 

So – when do you take a rest? Classically that came right after the last target race of the year, and for some folks, that works. For folks whose last race may be in September, I suggest a period of lower-focus training after the race – enjoying time with friends and doing enjoyable sessions and maybe even some cross-training like hiking. Pick a point, likely in November, December, or both if things are really intense in life for you, where you step back. 

Aim for one week totally off, then a week which includes some light nonspecific activity. Take walks, try a fitness class at the gym with a friend, go to a yoga class, and consider starting to ease back into strength training 2 times per week. If you are NOT itching to work out after that, repeat that second week until you are. This will maintain some of the fitness you have built, but let your body and mind recharge – allowing you to perform even better in 2024, having fun along the way!

-Will

Will Kirousis, MS, CSCS, CISSN
Tri-Hard | Director
USA Cycling Certified Coach

USA Triathlon Certified Coach
Certified Strength and Conditioning Specialist

Certified Sports Nutritionist

508.633.2708 | will@tri-hard.com | www.tri-hard.com | @willkirousis

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