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How to Embrace Off-Season Training
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard
Monday
Session: LRC Tempo
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Tuesday
Time: 5:59am
Location: Dubai Sports City Sports Park
Session: Track Tuesday
This is your chance to run fast with the wider IFE community and coaches. Come ready to run fast and have fun over a testing session. This one will help you know which pace/group to go in on future track sessions.
Wednesday
Session: LRC Intervals
There is no in-person session today. LRC Unlimited and Online clients, please check your TrainingPeaks accounts for the built session. Enjoy.
Friday
Time: 5:59am
Location: Common Grounds
Session: The Coffee Run
This is our weekly Tempo Session with InnerFight Endurance. This week we will have hill repeats a 710 efforts on the canal bridge. A great way to build strength in your legs while running.
Sunday
Time: 5:29am
Location: Innerfight
Session: Long Run
Easy effort on any of the below routes:
8km: https://onthegomap.com/s/3f19pn7d
14km: https://onthegomap.com/s/nrfiq072
16km: https://onthegomap.com/s/afv3i9dg
24km: https://onthegomap.com/s/7g93pagm
Strength, Speed & Power - Your New Training Block is here!
Monday - Engine:
Strength:
EMOM x 12
A) 20-30 sec dip support hold
B) 30 sec max push-ups @ 30x1
Conditioning:
In a 5-minute window, rest 3 mins x 4
750/600m row
15 DB STOH
AMRAP pull-ups
Tuesday - Strength+:
Strength:
A) EMOM x 10 - 1 Power clean (build)
B) 5 mins to find a max Power clean
C) FOR TIME - 30 Power clean @ 75% of Max
Conditioning:
Every 2 mins x 5
15/10 cal Ass bike for time
Wednesday - Engine:
Strength:
Every 90 sec x 6 - 8/8/6/6/6 Bent over barbell row
Conditioning:
EMOM 32
Min 1 - 5 to 15 TTB
Min 2 - 8 Burpee DB Deadlift
Min 3 - Max Cal Ski
Min 4 - Rest
Thursday- Strength+:
Strength:
A) Every 2 sec x 6 - Back Squat 5/5/5/3/3/3
B) Every 90 sec Alt x 8 - 12 alt kb sotts press & 6-10 inverted rows
Conditioning:
For time
1000m C2 bike
Olivara run
50 wall balls
Friday Therapy:
Strength:
A) Every 2.30 x 3 - 20 Alt Zercher Reverse Lunge
B) Every 90 sec x 3 - 10 barbell Good Mornings
Conditioning:
In Pairs - 4 rounds for time
50 Cal Ass bike
40 DB Box Step Over
Every 4 mins - 5 wall walks
GYMNASTICS
We’re dialling in on toes-to-bar! We’ll start by waking up the lats, core, and hip flexors, then move on to low and high bar progressions.
HYBRID TRAINING
This week’s HYBRID session, we are working through repeats of the middle section of the race and then finishing with the last part of the race in full.
MOBILITY
This week, we’re giving special attention to two key areas of the body: the hips and the thoracic spine. Together, they form the bridge between the lower and upper body, which is essential for maintaining healthy posture, fluid movement, and overall mobility.
If you experience tightness through the hips or upper back, or simply want to move with more ease and awareness, this session is designed to help.
WEIGHTLIFTING
This week in weightlifting, we are focusing on the squat clean. With a spicy complex followed by some clean pulls. Perfect technique session, working on the barbell timing and full depth in the clean
The Monday Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com\
Time: 05:59 am
Session Length: 1 hour
Location: The Loop Cafe, Nad al Sheeba
Track Tuesday
Our weekly on track speed session! For any level of runner looking to build their run speed, threshold and Vo2max fitness and run with the best running community in Dubai.
Time: 05:59 am
Session Length: 1 hour
Location: Dubai Sports City Sports Park
Wednesday - Indoor Ride
Our community program is delivered via TrainingPeaks for AED 750 p/month. If you're interested to have a plan to follow, email tw@innerfight.com
Thursday - Endurance Strength
A strength class focused on key movements for endurance athletes to help avoid injury, build speed and develop strength.
Time: 06:30am
Location: This is a paid class session at InnerFight HQ. If you're interested to join, email winning@innerfight.com
Friday - Coffee Run
Our weekly tempo run. Sessions are built on an RPE scale and accessible to all levels of runner. We start together, run hard then finish together and chat about it over a coffee and breakfast.
Brief time: 05:54 am
Start time: 05:59 am
Start Location: Common Grounds
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard
So, you’ve just completed your target race and smashed it! You’re feeling great and itching to sign up to another race after your big result as you know you are getting better at life. However, after speaking with your coach, you realise that you’re now officially in the off-season. Boo.
Your mind fills with dread. “What about all that fitness I’ll lose?! How am I going to improve my race times if I take time off?”
But Coach Rob made it pretty clear, off-season needs to happen.
Why?
An endurance training off-season allows your body adequate recovery time while keeping you mentally fresh.
The best part? As amateurs, we don’t need an off-season like the pros do. After all, we weren’t training 40 hours per week. We can play it smart and have f-u-n.
Here are my top 3 ways to “attack” your endurance training off-season.
1. Train differently
The 12 week build-up to your main event can get very samey, but when it comes to achieving your training goals, nothing is more specific than specificity. However, one thing that kills training in the long run is monotony. Que the off-season, where you have the opportunity to shake things up. Change the time of day you train, or try a new session structure that was previously off the cards. Dust off the mountain bike or take a long run on the trails while leaving your watch behind. Now is the time to reap your session’s benefits without worrying about the specificity required for a race. A trail run can still be aerobic and an effortful endurance cycle awaits while you get lost in a Wadi.
2. Say yes to more
Being successful on race day means saying no to a lot of things in the months prior. Tandem workout outs, social events and spontaneous getaways with friends are usually a no-go, but off-season is the perfect time to say yes! If endurance is your passion, then a lot of your invites will involve some form of adventure, which is great for both the mind and the body.
3. Start to address training weaknesses
If your coach has planned 3 development sessions per week during your off-season endurance training, then this is your chance to work on components that were missing from last year’s armoury. Think strength specifics and form work.
With nothing big in the diary, it allows you the chance to build up the components you previously pressed pause on because they were too impactful on your main sessions. By working on those weaknesses, you start your next build phase in a better place. You’ve done your strength homework, and those dreaded DOMS won’t be such a factor.
In summary, don’t be scared of your off-season! It’s simply training without so much pressure or specificity.
It’s FUN. Get this right and you'll be more ready than ever for your next race.
FUN - Honesty - Simplicity - Smash Life - Mental Toughness - Work Hard
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