That’s it! You’ve crossed the finish line!

You finished your final race and what a season it was!

It’s time to take a look back at what you have accomplished.

Your goals:
– Spartan Trifecta – Check
– Full Tough Mudder – Check
– OCR World Championships – Check

As soon as you cross the finish line your head is spinning.

“Now what?” You think.

“How can next season top this year?”

– Spartan World champs?
– Complete an Ultra Beast?
– Explore a new race series?
– Step up to the elite heats?

Your adrenaline is flowing and you can not wait to race.

However, you have been racing since early spring. You are beaten down.

The OCR season is a long and brutal.

You love the sport, but burnout and overtraining are real.

The offseason is your time to develop new skills and recovery mentally and physically.

Hold off on signing up for anything and give yourself some time to rest and reflect.

Take time to sit down and write out this process.

It will give you clarity moving forward and confidence to determine what you want to accomplish.

Five Steps to Improve during the Off-Season

Step 1: Take Time to Reflect.

Schedule time to sit down and write out your thoughts. Think about the previous season and what you hoped to accomplish. Why you did/did not succeed in hitting your goals?

Think back on factors like your training, racing, diet, sleep, etc. What did you do well? What could have improved? What stopped you? Be honest!

• What did you do well? How will you build on the progress?
• What could you have done better? Why did you fall short of your goals? What steps can you take to be better moving forward?

Step 2: Set a SMART Goal

You have thoroughly thought about your previous season, so let your reflection be your guide to your goals.

Follow the SMART goal setting.

SMART Goals

Specific – make a declaration of what you want to achieve.
Measurable – Your goal should have a specific outcome.
Attainable – With hard work, can you reach your goal?
Realistic – An unrealistic goal can lead to frustration. Keeping your goal dialed in will help you stay on course.
Timely – have an end date from when you want to accomplish your goal.

Good Goals:
I will finish in the top 10% of my age group at OCRWC in October.
I will finish a Spartan Beast by May and hit the spear during the race.
I will complete 70+ miles at worlds toughest mudder in November.

Poor Goals:
I want to get better at OCR.
I want to have fun and improve. 
I want to get stronger and faster.

*Set a big goal and break it down to direct your training and racing.*

Step 3: Expose Your Weaknesses

Determine what you can add to your training to reach your goals.

Your reflection and goals will make it clear for how on how to spend your training time.

• If you cramped up going down hills, then you need to spend time on some technical and steep terrain, expand your mileage volume, and work on your nutrition during training.
• If you fail climbing obstacles, then spend time working on your grip and obstacle skill.

Develop a plan to work on these areas to build yourself into a better overall OCR athlete.

Step 4: Progressive Smart Planning

A smart plan will help you close the gap between your strengths and weaknesses.

Use progression to add volume and intensity to your workouts.

For instance, if you need to improve your carries set up a 4-6 weeks cycle to help you improve.

• Start with a baseline carry test for time using an object like a bucket or sandbag.
  • Baseline Test Example) 400-meter bucket carry.

For the next four weeks complete intervals using the heavy object.

Click here for more info on how to properly plan your OCR training.

Carry Workout Progression:

• Week 1 – 8 x 30 seconds carry for distance. Rest 45 seconds.
• Week 2 – 10 x 30 sec carry for distance. Rest 45 seconds.
• Week 3 – 6 x 60-second carry for distance. Rest 45 seconds.
• Week 4 – 8 x 60-second carry for distance. Rest 45 seconds.

*After a four-week cycle re-test your original carry distance and measure your improvement.*

Have a similar plan for grip work, heavy compound lifts, pull strength, and running speed.

Download a free 16-week training program to jumpstart next season

 Step 5: Enjoy Your Downtime

The final piece is crucial but has nothing to do with training.

Take a mental refresher to gain perspective. Use the time to learn a new skill or explore different activities.

You will realize how much you enjoy training for OCR. You should itch to get back to work at the gym and on the trails.

Take three to four weeks to find something that you enjoy. These new activities don’t need to be fitness related. Take an art class or read books that are on your list.

It may not seem like an essential piece for improvement, but you will also benefit from a physical and mental break from the sport.

You can use this form to complete your offseason reflection and goals.

Offseason planning is a key part of training. Most athletes will skip this crucial aspect. Give yourself an edge when it comes to next season!

What are some things you can do to enjoy your downtime? Shoot me a message and let me know what you plan to do to improve for next season.