Off-season is a great time to allow your body to recover from a busy season of sports/adventure. This doesn’t mean sitting in front of the fire watching TV 24/7 though. It’s all about getting your body prepared and injury free for next season.
Here are our tips for off season training;
Rest and listen to your body
If you picked up an injury during the race season, now is a good time to go to a physical therapist, physiotherapist or chiropractor to find and resolve the underlining cause of the injury. If your body is sore and tired give it a well-deserved rest. A few weeks rest now could mean the difference of staying injury free for the whole race season next year.
Focus on strength and flexibility
Signing up for a course of yoga or Pilates can help gain strength, flexibility, balance and body awareness, as well as reduce back pain or other general pains. It’s all good for stress-busting so what’s not to like?
Cross-training can reduce the risk of injuries, engage different muscles and increase flexibility. In addition, cross-training can add variety to a training plan while still helping you stay aerobically fit. You could try any or some of the following;
• Hill Walking
• Cross Trainer
Stretch and foam roll
Having a stretching and foam rolling routine is critical in both off season and in race season. Foam roller has many benefits including giving tired muscles a deep tissue massage and decreasing muscle tension. Stretching increases flexibility and helps prevent injury.
Core training is often over looked by many athletes; core training can be done from the comfort of your own home. Having strong core muscles helps support your spine, improve balance and posture when adventure racing. Exercises such as the plank, superman, and squats are great for strengthening the core muscles. Google these or check out YouTube for videos you can follow.