As we roll into September, the final start horns are sounding on the last few races of the summer. Whether you’ve already ticked off your main event for the year, or it’s coming up in the next couple of weeks, the end of race season can bring with it a bout of the post-race blues.
Training for a big event for months on end gives you a strong sense of focus and direction. It becomes a big part of your daily routine. It’s only natural, then, that when it’s all over you might feel elated, relieved… and a bit down at the same time. What now? Does this mean I actually have to tackle those chores that I’ve been using training as an excuse to avoid? Blast.
The post-race blues are a very real phenomenon, so if you’re struggling a bit – know that you’re not alone. Check out our top tips to help you out of the post-race slump…
Let yourself feel what you need to feel
The first thing to remember is that it’s okay to feel a bit low from time to time. You’re human. Allow yourself to experience your emotions – all of them. Good, bad or somewhere in between. They’re all valid. Beating yourself up for feeling down won’t make you feel any better. Likewise, ignoring how you feel or trying to mask it won’t give you the time and space you need to process it. In fact, it’ll just consolidate those negative feelings. Acknowledge how you’re feeling, and talk to the people around you. You’ll be amazed how much it helps! Accept how you feel right now, and trust that it’s both completely normal and that it will pass.
Take time out to recover
For some, this is easy. For others, taking rest and not having a full training schedule to work to each day can be really tough. It just depends how you’re wired. Either way, it’s important to give your body and your mind time to rest and recover after all that training and racing. It takes a toll, physically and mentally – even if you really enjoy it. Let your muscles recover, let your mind’s resilience stores replenish. I speak from experience when I say that if you don’t take a break voluntarily, your body will force it on you later down the line… probably when it’s most inconvenient! Enjoy those Sunday lie ins. Take pleasure in *not* setting a 5am alarm for a mid-week swim session. The rest you take now will help you to come back stronger and more determined than ever when it’s time to start training hard again.
Reflect on your race
Now is a great time to take some time to properly reflect on your race performance, while it’s still fresh in your mind. What went well? Celebrate that! What could have been better? Even the professionals who are at the very top of their game will be able to find something to improve on. Be honest with yourself and identify the areas that you might want to work on during the off-season.
The main thing you really want to think about here is – did you enjoy it? How did crossing that finish line feel? Does reflecting on that feeling make you want to do it all over again next year? If the answer is yes, now is a great time to identify the successes you can build upon and the improvements you want to make so you can hit that start line even stronger next year. And if the answer is ‘nope, never again’ – that’s valuable knowledge in and of itself. Now you can think about what else you want to focus on. Whether that’s sport-related or just enjoying your adventures as a slice of freedom while you work towards something else.
Set some goals for next year
Those post-race reflections lead us nicely onto goal setting. Maybe you crossed that finish line hungry for more – wanting to improve your performance and race even stronger next year. Or maybe you finished your event and you feel like you’ve ticked that box, and it’s time for something new. The off season is a great time to reset, refocus and think about what’s important to you and what you want to achieve going forward.
Once you’ve done that, you can start planning out the practical steps to take you from where you are to where you want to be. Back in January we shared a blog post on how to set goals – and actually achieve them. Check it out for some top goal-setting tips.
Have some fun!
While not having a busy training schedule to adhere to might leave you feeling a little adrift, one good thing is that it gives you the freedom to go and do more stuff just for fun. Easy café rides with your Herd, without pressure to hold a certain power or pace. No watts, no worries! Long explores out on the trails. Bobbing around in the lake and then enjoying a coffee and a post-swim catch up without having to dash off to your next training session. Crazy golf with the kids. Finally going to that restaurant you’ve been meaning to check out for months. Having the time to take the dog somewhere new for a walk (your furry friend will love you for it). Sometimes, a change in routine is sometimes all you need for a change of perspective that will have you feeling a little more positive.
Don’t forget to check out some of our Off Season Series blog posts for some training tips and session ideas to keep you motivated through the winter months.