The importance of the Off-Season

Training far away from competitions

by Paolo Marconi

SUP Race is a cyclical sport that requires continuous practice to achieve perfect harmony with the board and a deep understanding of the environment in which we paddle. Like most sports, however, there comes a time in the year when there are no upcoming races, the cold sets in, the days are short, and winter commitments are many. It is important, therefore, to have a good action plan to tackle the cold, race-free months while maintaining a good balance between training and rest, without losing the connection with the board and the water we move on.

In this article, we aim to identify and structure training periods away from the race season, which almost always coincide with the coldest and darkest months of the year. We will talk about the Off-Season and Pre-Season phases.

The Off-Season is that part of the year that begins after the last major competitions of the season. This year, most elite athletes started their Off-Season right after the ICF World Championships in Sarasota. During this phase, athletes feel the need to take a break from the intense concentration and dedication to training for a while. The body and mind have been engaged in a long competition season, and now the need to lighten the load is felt. Also, the various competition schedules for the following year are still unknown, and the lack of goals leads to a lack of motivation. The Off-Season, therefore, is the time to loosen the focus and give the body and mind time to regenerate.

But how should we train during the Off-Season? Over the past 10 years as an athlete and the last 3 years as a coach, I’ve learned that there is no magic formula or specific program to follow during this period. Every athlete has their own needs and preferences, but I believe that, in general, the priority in this phase should be finding a winning balance between recovery and maintenance. Recovery will help recharge the physical and mental batteries to push again when necessary. Maintenance, on the other hand, will prevent us from having to start from scratch when training resumes.

As for my experience, I’ve been able to find the right balance through practicing different sports that are still connected to natural elements (the sea, in the case of SUP Race). Some call it cross-training, but I like to call it natural training, meaning that I don't set my training program; Mother Nature does. During this period, I enjoy doing training sessions mainly based on the weather and my commitments. Surfing when there are waves, doing a downwind if the conditions allow, running in the woods on colder or windier days, or when I don’t feel like paddling. In short, during this phase, it’s not wrong to let oneself be guided by nature and our feelings, trying to do what makes us feel good without overdoing it with daily effort. At the same time, we will maintain a good base form, keeping the connection with the water and the board through other water sports, and a solid aerobic base through running or other cardio training.

It can happen that during the Off-Season, there is an urge to start pushing hard again, the fear of getting worse takes over, and the desire to paddle again prevails. However, often a break from the athletic movement we repeat for most of the year brings great benefits to the body, regenerating it, as well as to the technique, resetting movements and neuro-muscular mechanisms and allowing us to correct mistakes or bad habits in our paddling.

How long does the Off-season last? The answer to this question, as is often the case when talking about training, is: “It depends”. In fact, the Off-Season varies from sport to sport, but also depends on the type of season we’ve had, our age, injuries, and many other factors. For competitive SUP racers, the Off-Season usually begins in late November/early December and ends between January and February. It all depends on the schedules and commitments of each individual, but usually, this period lasts around 1 month, during which, as we’ve seen before, we don’t spend the days idle but train by varying based on what we enjoy and what the environment we live in offers. Many professional cyclists, for example, don't touch their racing bikes for more than a month, but during that period, they dedicate themselves to everything they can’t do during the rest of the year, riding other types of bikes, running, or doing other activities from which they can benefit.

The phase following the Off-Season is the Pre-Season. During this period, we are already clear about the races we will face and our seasonal goals. We will create a solid training base that allows us to face the season and make it sustainable, preventing injuries and working on weak points. During this time, we often focus on basic athletic preparation, building the foundations. This is the right time for competitive SUP racers to focus on paddling technique, making the movement fluid and efficient before intensity kicks in.The duration of the Pre-season also depends on many factors, but usually, in a SUP Race athlete's season, the first months of the year are dedicated to this phase before diving into the heart of the competition and approaching the first races of the year.

In conclusion, both the Off-Season and Pre-Season phases are essential tools in an athlete's season; they ensure athletic sustainability and, above all, a long career, regardless of the athlete's level.What we've discussed in this article is based on my studies and especially on my decade of experience as an elite athlete, which has led me to understand the best formula to restart every year with the right motivation and a body ready to push during the moments that count. Periodization is essential for every athlete, whether amateur or elite. If you want to delve deeper into these topics, you can explore the Coaching section of SUP SALIVOLI and book your introductory call.