If you’re in the northern hemisphere, it is likely that you have either completed or are rapidly approaching the end of your 2002 competitive season. Congratulations! Is it time to begin your 2004 Annual Training Plain (ATP)? Is it time to binge on junk food while sitting in front of the television for the next six weeks? The answer to both is, “No!” The purpose of the transition phase is to allow your body to rejuvenate while not completely detraining so that you can begin next year’s ATP ready and able to build upon this season’s success. In short, the purpose is to go faster when it matters (i.e., not during the off-season).

After nearly eleven months of training, chances are your body is tired down at the central nervous system level. Rather than stop training cold turkey after your final competition, the preferred method is to take a week to progressively reduce both work volume (i.e., frequency and duration) and intensity and to shift the emphasis to exercises other than your primary sport. Cyclists might try running (see Dirk’s e-Tip), hiking, swimming, tennis or yoga. Because of the reduced volume, the transition phase is also an excellent time to spend some extra time with those who support you throughout the season.

The appropriate length of your transition phase will depend upon many factors, including your age, experience level, degree of psychological burn-out, etc. Generally, however, it will last three to five weeks. During this phase, you should train two to four times per week. Remember, these sessions should be low intensity and low volume. The purpose is active recovery, not becoming a nationally competitive athlete in another sport.

Happy rejuvenating!