There is no “off-season” in training—it’s just that simple.
Your time being a couch potato all winter and getting ready for next season by relaxing and “recovering” for 3 months is not beneficial to your improvement, and it is certainly not helping you meet any goals. Is there really an off-season in triathlon and endurance sports training? The answer is no. If you want to keep improving as an athlete, you need to shift your mindset away from "taking the off-season off" and embrace the "non-competitive season."
You’re either working towards your goals or you aren’t. Period.
The term “off-season” should be thrown out of our vocabulary as endurance athletes. It often refers to the time of year when an athlete has no races on the calendar, with nothing imminent to train for, and when the weather isn’t as conducive to outdoor training. But calling it the “off-season” is problematic and can lead athletes to take excessively long breaks from training, which hinders their long-term progress. A better name for this time of year—used by many coaches and elite athletes—is the "non-competitive season."
What is the Non-Competitive Season?
The non-competitive season refers to the period when you don’t have any races scheduled, and the weather might not be ideal for outdoor training. But this is far from a time to stop training. Instead, it’s the perfect opportunity to shift your focus.
Use this phase to work on aspects of your triathlon training that don’t get enough attention during the competitive season, such as:
Improving technique and efficiency in swimming, cycling, and running.
Focusing on injury prevention through strength training and flexibility exercises.
Trying out different types of training, like switching to a mountain bike or working on swim drills.
Addressing specific weaknesses, such as improving bike handling skills or running speed.
This part of your training can include skill improvement, injury prevention, strength development, or focusing on new training types like mountain biking versus road biking. However, it should definitely not be time spent binge-watching Netflix and recovering by eating peanut butter pretzels and holiday cookies (I speak from experience—those things don’t make you faster, I promise!).
Reduce Training, But Don’t Stop
It’s okay to reduce your training volume during the non-competitive season, but don’t stop entirely. The main issue with the “off-season” mindset is that athletes think it’s a time to stop training completely—and that’s a big mistake. While some time away from focused training can be beneficial, this downtime will look different for each athlete depending on their training history, sport (triathlon, running, cycling etc.) and their racing goals.
Why You Should Stay Active Year-Round
Complete rest, for long periods, isn’t necessary. While it’s okay to reduce your training load after a demanding race season, staying active helps you maintain your overall fitness and makes it easier to transition back into structured training. For athletes who’ve completed long-distance races or championship events, a longer break might be beneficial, but keep moving—whether through light aerobic activity or focused skill development. This keeps your body and mind fresh and prepares you for the next training cycle.
Here’s the Bottom Line
If you want to achieve your goals or become a better athlete, you need to keep working towards them. When athletes take long periods off from training, not only are they not progressing, but they’re also setting themselves back for the upcoming season.
Non-Competitive Season Training Ideas for Triathletes
The non-competitive season is a great time to shift your focus and work on areas that support your overall growth as an athlete, but may not be the primary focus during the competitive season. Typically, this time involves a reduction in "sport-specific" training, giving you the chance to focus on other areas or goals. For example:
Injury prevention: Incorporate mobility and strength training to improve flexibility and prevent injuries that could sideline you during the race season.
Skill work: Refine your swim stroke, cycling efficiency, or running form—areas that often don’t get enough attention during peak training phases.
Focus on your weaknesses: Use this time to improve your weakest sport, whether that’s cycling speed, swim endurance, or running efficiency. Targeted training blocks during the non-competitive season can lead to significant gains in your weakest discipline.
Plan for Next Year: Build Your Triathlon Race Schedule
In addition to staying active, the non-competitive season is the perfect time to plan your next race schedule and set new goals. Work with a triathlon coach to design a training plan that keeps you progressing year-round. This is your time to map out a strategy for achieving your goals in the upcoming race season.
Whether you’re aiming for your first sprint triathlon or training for an Ironman, goal-setting during the non-competitive season ensures you’ll be ready when race day comes.
Need Help Structuring Your Non-Competitive Season?
If you’re unsure how to structure your non-competitive season training (formerly known as your "off-season"), consider working with a coach. A coach can help you maintain momentum, plan your race schedule, and set you up for long-term success.
Remember, progress doesn’t have an off-season. Keep moving forward, stay focused on improvement, and make the most of your non-competitive season.
Need help planning your non-competitive season or building your 2025 race schedule? Reach out today, and we’ll work together to keep you on track and hitting your goals!
So this winter, let’s keep the dust off our gear and keep moving forward toward progress.
About Nick Farr
Nick is the owner and Head Coach at P3 Fitness and has been a dedicated triathlete and runner for over 20 years. With a passion for endurance sports, Nick brings a wealth of experience and knowledge to his coaching, specializing in triathlon, running, and cycling. As an accomplished athlete and certified multi-discipline coach, he has guided countless athletes to reach their personal bests and achieve their goals. In his role as a Triathlon coach at P3 Fitness, Nick is committed to helping each individual unlock their full potential through tailored training programs and expert guidance.
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