When it comes to periodization Athletica does well with base and build. Where I live it gets really cold and is often dark both when I start work and when I end work from mid December to mid February. This is my off season. I came to Athletica in the second half of this 6 to 8 week window last year and I still can’t fully connect the dots between my off season → base → build phases compeltely.
I heard mention in a recent podcast that time off is good - as much as 3 weeks. For me off season isn’t true time off. It simply means opportunistic, unplanned, easy runs (nice sunny days if I can get out at lunch) 1 to 3 days a week just to get outside and 4-6 days of strength/mobility training (about double what I’d do during a base period and triple what I’d do during build). Right now, I’m getting ready to start scheduling hyrox sessions to get used to them before mid December.
Is this a thing others do? I’m wondering if I should I reconsider this phase to better match the base/build periods that Athletica focuses on. I guess this would mean I’d take 2-3 weeks completely off, and do the best I can starting a base phase in mid/late January. Maybe reducing the running for the first 2 or 3 weeks a bit…
Additionally, I have an indoor bike that I have used in the past for a 12 to 16 week period of training. I found that I came to resent being inside on the trainer in late February and early March when days were warming up, light was returning, and I wanted to be outside running. I also don’t feel like a 6 to 8ish week period on an indoor trainer is useful for me - I would just start to get my cycling legs back as it wrapped up. I think I’d like to keep the bike limited to a Z2/HR based modality change option when I want to reduce impact/strain on my legs.
Hope that makes sense… looking for a discussion I think rather than answers or problem solving. What has worked for you?
I’m in a similar boat. Last year I took time off in November and December “forced “as I picked up a knee injury whilst I was in off season, just not thinking about what I was doing and not taking it seriously.
This year I want to spend a few weeks “unplanned” really. I went cycling for 4 days in Girona, come back and done some 5 mile runs and some group bike rides. Nothing intense, just keeping the body moving.
I’ve actually got a marathon base build starting next week but I’m just using that as a bit of a guideline to keep me interested, my race isn’t until April. The weather is changing in the UK, I know there will be days that I don’t want to go out and where the treadmill or trainer look far better options. But I’m keen to keep that “fun and unplanned “mentality until the end of November at least!
I already did my 3 weeks of unplanned and funny period and now I set i very high target for next July, I still not sure i can do it but let’s pass the winter and than decide. I am a triathlete but I think to not swim at all untill January, than 1 swim per week till February than ar least 2vper week to thecend. Meanwhile my strenght sessions becames three per week in which at least to i do bands exercises as swim training. Running and cycling will be in base mode till January than starting gradually build phase.
If its any help, I usually do a “train to maintain” programme this time of year and which gives me a focus each day. I did it before I added my Ironman Switzerland A race. That way, Athletica still had some kind of metrics to help shape my plan for my 2024 year ahead. This year was slightly different due to an unexpected hospital stay and complete downtime for a few months, however Athletica still recorded my HRV, and resting heart rate and daily inactivity. Starting back, I used the Hyrox sessions from the Global library, and added walking, rowing and light cycling, essentially making my own comeback plan. Athletica is very adaptable to the individual and once you feel ready to commit to a few races, A, B or C, put it into the platform.
I am off to the Himalayas in March , so cycling isn’t my main focus at the moment. What I’ve done in Athletica is reduced my maximum hours available, plus days available for cycling. Then I’ve set my goal as improve fitness till I get back from the Himalaya.
The days Athletica thinks of as rest days are actually time spent preparing for long days in the mountains carrying a load in a rucksack. The cycling it schedules are base phase weeks with VO2 once a week, and aerobic development. This dovetails nicely as the aerobic aspect will overlap.
This year is a special case, but this time of year I try to focus more on strength and mobility, balance and bone health work. When I’m fully in training for my ultra distance cycling events , my focus on these other elements is reduced.
I am also a great believer in letting the body regress a bit over winter, put a little bit of weight on. I think it’s better for health than always pushing more and more, having body in constant repair mode.
I do have a cycling main event in 2026 , but I’ve gone for an event 3 months after I am back from the Himalayas. That should give me enough time to get the cycling fitness / endurance back where it’ll need to be. For now cycking fitness is maintenance.
Interesting discussion.. I’ve also thought about dialing my training back a little in my off season by choosing to changing my plan “Experience Level” from Competitive to Recreational.
When I started with Athletica I was in the recreational mode and I remember thinking this felt a little too easy for what my goals are. Probably great for off season maintenance and honestly if I miss a few workouts here/there, not a big deal.
Otherwise one could change hours, percentage of bikes, runs, swims… many ways to control that. You could also be somewhat fluid and do whatever felt right on some days and let the AI coach work with that. One of the nice things about having an AI coach is I’m not dealing with an actual person…
This is probably an individual thing but time off from the grind of the competition season is a good thing.
Absolutely, and even if the events are not competitive, it’s nice to take a break from structured training. We do our past times or sports because we love them, and it’s easy to lose sight of that if all you do is train. Time off allows you to reset both mentally and physically. A bit of a loss if fitness is a price worth paying, and likely has health benefits.
