Why Schedule a Transition Phase?

The transition phase may be referred to as “off season” training
but is not a time to take “off.” Actually, there is no “off”
season. The transition phase is the time of year to let your
body fully recover, both mentally and physically, while
maintaining a level of fitness. It is the time to let those
nagging little injuries heal up. The transition phase can last
4-6 weeks and occurs directly after the final peak of the season.

I usually give my athletes a week of rest or very limited
training following peak, and then start the transition phase. I
give them the most flexibility and autonomy during this period.
I tell the athlete to take extra rest days if needed and we
schedule a few weeks with consecutive days off. Cross training
and other activities are encouraged, especially for runners. I
like to give the joints and connective tissue a break from the
impact of running and will schedule runs as little as 2x per
week. I do not encourage racing during the transition phase
other than at a base or non-competitive level. I discouraged a
race that requires preparation or volume increase.

A typical transition week will have the athlete working out 4-5
days per week with rest days in between. There is no
progression. Volume can be greatly reduced as long as there are
brief bouts of intensity. I will cut interval volume way down
but never eliminate higher intensities completely to maintain
aerobic capacity. I do encourage one longer work out per week at
a base level to maintain endurance. Some light strength training
can occur, mainly to acclimate the body for resistance training.
Reps are high, weight low, and the number of sets small. Core
work is emphasized.

Mentally it may be hard for you to transition for the first time
following peak. If you are used to higher volume and high
intensity and you may feel they are going to loose too much
fitness. I have found that athletes who transition a few seasons
actually look forward to it and may train even harder leading up
to transition. It is the light at the end of the tunnel. I like
my athletes coming out of transition feeling a bit under trained
and ready for the increased volume in base.

Conversely: taking time off completely means spending a majority
of your base season making up for lost ground. Each season
should build on the last. If you take 8 weeks off you may find
your race times are similar to last years (or worse). 

The transition phase is an important part of an annual training
plan and should not be overlooked. Be sure you end your season
with a transition before you begin the next.