Maximizing Your Off-Season: Unlock Your Next Level of Performance

Do you have a plan for the off-season?

Most endurance athletes don’t take full advantage of this phase of the year. But with the right approach, you can unlock a major performance upgrade for your upcoming season.

Over my last two decades of coaching, I’ve seen one consistent factor driving breakthrough race results: a smart, strategic off-season. 

On the flip side, when athletes hit plateaus or struggle with injury, it almost always traces back to failing to nail their off-season the year before. So yes, the off-season is crucial. Let’s dig in.

Your Off-Season Action Plan:

  1. Understand off-season mistakes — and how to avoid them

  2. Frame off-season as an opportunity

  3. Strategies to optimize your off-season training plan

  4. Get expert off-season guidance to craft your approach

Common Off-Season Mistakes

Committing to training and racing is tough, especially when juggling work and family. It’s tempting to think, "I just need a big break from structure. I’ll get back to it in a few months." Unfortunately, this approach tends to backfire. 

Here’s why:

  • Losing Structure
    Training isn’t just about fitness; it’s a tool for driving effectiveness. It helps you maintain routine, focus, and time management. Dropping structure for months is like pulling out the leg of a table. Instead of leaving you refreshed, it can lead to chaos and stress.

  • Opening the Door to Frustration
    When athletes abandon structure, they often start the season too fast, trying to compensate for lost time. This leads to "panic training." What is the result? Overuse injuries, constant fatigue, and that feeling of always playing catch-up. It’s the fastest route to burnout.

  • Lost Motivation
    With no races on the calendar, losing momentum is easy. It’s even easier when you also remove structure and goals that would otherwise keep you excited. This is a perfect recipe for a low mood and lack of energy.

Framing Off-Season as an Opportunity

The off-season is your chance to build a foundation for the season ahead. You can and should still reduce your training load – but when you’re not racing, you can also shift your training focus to technical skills, prepare your body, and fix weaknesses. 

It's your chance to improve in key areas that don’t get attention during peak season.

Here’s the magic: when you layer next season’s training on your improved strength, health, and technique you built during off-season, the results are amplified. You’ll get more speed, power, and efficiency from the same amount of training next season.

Strategies To Optimize Your Off-Season Training Plan

How do you approach the off-season to ensure it fuels success without draining you?

  1. Take a Break – But Not for Long
    You can take a break, both mentally and physically. But don’t go off the rails. Aim for 10-20 days. That’s enough time to recharge without losing the benefits of routine.

  2. Be Flexible and Have Fun
    Enjoy some activities you typically miss out on during peak season. Think cross-country skiing, hiking, or even mountain biking. Keep it fun and refreshing. Mix it up, and don’t overschedule yourself – leave space for downtime, family, and friends.

  3. Reduce Training Load – Don’t Eliminate It
    Your overall training volume should be lower, not zero. Reduce your training hours by about 30-40%. The goal is to stay active while leaving room for progression later.

  4. Don’t Chase Fitness Gains
    Instead, think of the off-season as "preparing to train’. Focus on building strength and durability so your body can handle increased training load next year. Keep some light cardio in your plan, but don’t stress about hitting specific numbers.

  5. Invest in Long-Term Gains
    Focus on areas you can’t when your training load is heavy:

    • Strength: Start a consistent 2-3x/week strength program that includes heavy lifting. It will improve your economy, build resilience, and enhance overall health.

    • Skills & Craft: Hone your technique: dial in your swim stroke or refine your bike handling. Mastery of craft is where you can unlock hidden speed. Improving form is tough when you're pushing hard in race-pace intervals: the off-season provides the space to focus on getting better, not just fitter.

    • Power & Speed: The off-season is a great time for short, high-intensity intervals that build cardiovascular capacity. These sessions are quick and effective and will leave you feeling energized.

By embracing a strategic, fun, and focused approach to the off-season, you’ll avoid the pitfalls that hold so many athletes back and position yourself for sustained success across both sport and life.

Expert Guidance on Off-Season Training

If you want to learn more about crafting the optimal off-season, check out Matt Dixon’s FREE on-demand webinar package. You’ll receive:

  • Link for the live one-hour video webinar with Matt Dixon all around optimizing your off-season approach

  • 10 days of FREE live & on-demand bike sessions designed around specific off-season training elements

  • A complimentary coaching consultation to help you map out your off-season strategy

PPF