Kyle Merber, Track
(Photo Credit: FoonFu.com)
When is the "off-season" for you?
There are two levels of off-season for me: when I am not racing regularly, but still racing, and when I am completely off from training. After the 5th Avenue Mile in mid-September, I will take two to three weeks off and not think about running at all. It's a short period of time in the year in which I get to be a normal 20-something who gets to enjoy travel and some fun nights with friends. Training picks up again in October, and racing during the indoor season won't really start until February. That period is a bit more of a pre-season then an off-season, because I am done recovering from the year before and instead getting ready for the next one.
What kind of schedule do you hold during the off-season in terms of how many days you run, how far and pace?
During the off-season, it is a free-for-all to just do as you please. If I feel up to going for a jog, I will maybe do 30 minutes at an 8-minute clip, or even slower. Hopefully, over the course of a few weeks, I felt like running on a few occasions, but there really aren't many rules. After my first year professionally, I went on a road trip of New Zealand with a couple friends. We would get out of the van and see a park we wanted to check out, so we'd run it. This year I backpacked in Asia, and it was pretty inconvenient to run there, so I did a lot less. Both methods are fine.
What other activities do you do during the off-season?
I generally just go on hikes, play other sports and explore by foot. Not necessarily to keep fitness, but just because these are things I want to do during the season that wouldn't be advisable, so I take advantage of the opportunity.
Are you more focused on rest during this time, or do you work even harder since you are not racing?
During the true off-season there is no focus whatsoever. It's an escape from the rest of the year in which your life is entirely devoted to training. I am resting my mind more than anything, and I need to be mentally prepared to return with the intent to train at 100 percent.
How does your diet change (if it does) during this time?
Diet goes from being relatively strict—with the occasional cheat meal—to being as unhealthy as possible and completely disregarding weight or what your body looks like in the mirror. Hopefully by the end of a three-week break, I am craving fruits and vegetables again and want to stay far away from greasy foods for a while.
What is your favorite thing to do during the off-season?
My favorite thing to do is definitely travel. A couple of years ago, I went on a road trip of New Zealand; last year, I went backpacking in Hong Kong, Vietnam and Thailand; and I am already starting to plan next year's road trip of Australia. We travel a lot for races, but you don't get to fully experience the places we go because they are business trips. A lot of time is spent in the hotel rooms and preparing for competition. It's great getting a chance to go on a trip and have nothing else to worry about but taking in the sights.
Nick Symmonds, Track
When is the "off-season" for you?
I usually take one month of rest after my last race of the outdoor track season. This typically happens in September or October.
What kind of schedule do you hold during the off-season in terms of how many days you run, how far and pace?
I don't really structure my time off at all. I try to do something active every day like hiking, biking, climbing, etc. I will run 20-30 minutes every few days if I feel like it.
What other activities do you do during the off-season?
For me, the off-season is a chance to do all the things that I don't really get to do when I am in-season. That means a lot of fishing and mountain climbing. During my down time in 2015, I climbed Mount Whitney and went fishing in Cuba.
Are you more focused on rest during this time, or do you work even harder since you are not racing?
I am more focused on taking a mental rest than anything. I like to stay physically active, so usually I am out exploring and having fun. I try not to do any "training" during this time, as little running as possible and zero lifting.
How does your diet change (if it does) during this time?
I never really watch my diet too closely. I try to eat healthy meals year round, but I cheat a little both in-season and during my off time. I would say that my alcohol consumption jumps a bit during the off-season.
What is your favorite thing to do during the off-season?
My favorite thing to do during the off-season is fish.
Sarah True, Triathlon
When is the "off-season" for you?
Generally my off-season is October and November.
What kind of schedule do you hold during the off-season in terms of how many days you run, how far and pace?
Following my last race of the year, I'll start with two weeks completely off and gradually build back to full volume over a couple of months. The first couple of weeks after my break, I'll only run a few miles, a few times per week.
What other activities do you do during the off-season?
I'll do more hiking, strength training and general mobility during the off-season, as well as cyclocross cycling.
Are you more focused on rest during this time, or do you work even harder since you are not racing?
I take the "off" part of my off-season very seriously. This is my time to relax, have fun and find some life balance after a highly structured season of training.
How does your diet change (if it does) during this time?
I tend to eat a few more treats, especially cider donuts.
What is your favorite thing to do during the off-season?
My favorite thing to do is spend time at home with my husband and dog after months of traveling for races and training camps.
Learn more about Sarah and Team USA at teamusa.org. The Rio 2016 Olympics begin August 5, 2016.
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