The off-season: it’s the time when you’re supposed to relax, recover, and enjoy the change from rigorous structure to relaxed, laid-back rest and recovery both physically and mentally. But for many athletes, this time can stir up more anxiety than excitement. The structure of race season is gone, your body feels different, and you might be panicking about how to keep your nutrition on track without being militant about it or indeed falling into the opposite trap of going completely mad and turning into a useless blobfish.
If you’re feeling any of these creeping doubts or fears as you head into your off-season, don’t worry—you’re not alone. Today, I’m tackling 10 of the most common off-season problems I see in athletes and offering practical, no-BS solutions to help you enjoy this time without unraveling everything you’ve worked so hard for. Grab your tea, kick your feet up, read and relaaaaaaxxxx…
1. “I’m worried I’m going to gain weight!”
After months of training, it’s natural to worry that cutting back could lead to unwanted weight gain. NEWSFLASH: you’re not going to suddenly balloon because you’re not hammering out the same mileage. The key? Listen to your hunger cues. Your body will naturally adjust to the decreased activity. Eat when you’re hungry, but focus on balanced meals with protein, healthy fats, and fiber to keep you satisfied. This way, you’re fueling recovery, not feeding anxiety. Equally, embrace the fact that IT’S NORMAL to have a slight change in your body composition during the off-season, and you can read about why those seasonal fluctuations might actually be helpful to you, in this blog post.
2. “I hate the lack of structure and routine.”
If you live for the structure of training blocks and meal plans, the off-season can feel like free-falling and while for some, that’s a pretty pleasant and novel sensation, for many, it’s HELLISH. The solution? Create a flexible routine. You don’t need to micromanage, but having a loose plan for the week—like when you’ll move your body, a few meals you enjoy—can give you a sense of direction without the rigidity of race season. Think of it as your “off-season rhythm,” not a strict schedule. Remember having a routine is helpful but the off season needs to be a mental break as much as a physical one so you don’t end up burning out when the training gets tough next race season.
3. “I feel guilty about indulging.”
Your favourite take aways or desserts should definitely NOT be served with a side of guilt. But, I get it. If you’ve been super disciplined, it’s hard to let go. Reframe indulgence. During the training and racing seasons, cakes, pizzas, treats, desserts, they can all make up an important part of your calorie and energy contributions. But during the off-season, worrying that you’re over-blowing your calorie intake isn’t helpful. Again, some fluctuations in body composition are normal and going out for cake and the Sunday carvery is a great thing to do during the off-season because you’ve actually got TIME to do it! Food shouldn’t be just about fuel. It’s about the social aspect and the masses of positivity it can bring in other areas of your life. So embrace it!
4. “I’m worried about losing fitness.”
Some athletes panic about losing fitness and then fall into the trap of overtraining in the off-season. But here’s the thing: your body needs a break. Overtraining during the off-season can lead to burnout or injury when you ramp back up and realistically, if you’ve been training consistently, you’re not going to lose a significant amount of fitness by taking a well planned break. Instead, focus on active recovery—low-intensity activities like yoga, hiking, or an easy ride with friends. You’re still moving, but without the performance pressure. It’s also a really great way to spend some more time with your family and friends while still getting some healthy movement in.
5. “I’m worried I’m going to go on a massive binge now…”
If you’ve been following some sort of regimental diet plan, getting to the off season will naturally lead to the “big blow out” mindset. And actually, this is a problem that needs a bit more of a big picture solution, looking at your approach to the race season as well as the off season. But you can start working on that mindset now. Instead of going to extremes, focus on variety and enjoyment. Try new foods or recipes you didn’t have time for during peak training. Make meals about pleasure and recovery, not punishment or performance. Keep this mindset flowing and take a little slice of it with you into your training when the time comes back around to get started again…
6. “I’m worried about how I’m going to look.”
As we’ve mentioned before, it’s the off season, you’re not going to remain the same all year round if you also want to be a high performing athlete because it simply doesn’t help you. During the off-season, you might lose some definition or notice a shift in weight distribution. This is temporary, and completely normal. Your body is not in performance mode right now, so go easy on yourself. Instead of obsessing over the mirror, focus on how you feel – focus on coming back to training feeling renewed, refreshed, strong and excited to start again rather than tired and lean…
7. “I don’t know how to change my eating to suit a different lifestyle.”
One of the trickiest things for athletes is figuring out how to fuel in the off-season, because now you’re eating doesn’t necessarily have a distinct training “purpose”. But it’s still gotta keep you alive!! Focus on eating the foods you enjoy and maintaining a nice balanced diet. It can help trying new recipes and ingredients now you’ve got a little more time for experimentation in the kitchen – you might even find your new favourite food! You don’t need to be regimental about your calories and macros, just focus on enjoying your food.
8. “I don’t have any structure for my eating now.”
Often training sessions are the cue for us to eat, so in the off season when those sessions are less structured or the routine changes, it can be difficult to make sure you’re getting all the nutrients you need. Maybe you skip meals, then overeat later, or you get snacky without a plan and that leaves you feeling sluggish and bloated. The fix? Create a loose meal framework—three meals and a snack, or whatever works for your daily rhythm. You don’t need to be militant, but some consistency helps prevent the “I’m starving” chaos that leads to less-than-ideal choices that lead to you feeling grumpy and tired all the time, even though you’re expending less energy!
9. “I’m stressing about what to eat on my holidays!”
Typically, many of us use the off-season to have a long overdue family holiday, or we find something like Christmas is smack bang in the middle of our off season and the prospect of all that unbridled gluttony leaves us in a cold sweat… Here’s the thing: one or two big meals aren’t going to derail you. Enjoy the time with family and the rich foods that come with it. Balance out those meals with nutrient-dense options before and after, but don’t deprive yourself in an attempt to “save calories.” You’re allowed to enjoy food and you SHOULD!
10. “I’m going to lose motivation.”
You’re supposed to. This is the whole point of the off-season. Taking a break now, then getting back to goal setting and planning your next season means you’re going to come back feeling more re-energised and ready to get back to the sport you love! And if you don’t? Well, that’s a whole other conversation eh…?
And if you’re still feeling a bit lost or overwhelmed by all the conflicting nutrition advice out there, I’m here to help you troubleshoot your off-season strategy. Reach out, and let’s make this time a springboard for your next level of performance. You can book a FREE no obligation intro call here if you need to ask for help.