Reset, Refocus, Recharge: Navigating the Post-Season Lull

The Finish Line and What Comes After

The finish line at an Ironman race is unlike anything else. But the finish line in Kona — running along Ali‘i Drive — takes it to another level. For many of us, it’s the most iconic stretch in the sport. You can almost feel the echoes of history: all those important and exciting moments that have unfolded there over the years.

It brings to mind the months of preparation, the realization of reaching a long-time goal, the relief of finishing on a tough day, and the thrill of testing your limits. It’s as epic as it is surreal. In that moment, you’re flying high and deeply aware of how lucky you are to have had the opportunity.

And then, it’s over.

Once the medals are handed out and the adrenaline fades, many athletes and enthusiasts feel the same thing: a pause. A quiet space where the next move isn’t clear, and motivation can feel just out of reach.

This post-season lull is natural. After any big goal, the body, mind, and spirit need a moment to catch up. Yet, if approached thoughtfully, this pause can become one of the most productive times of your year.

Understanding the Post-Season Lull

Goals give structure and direction — they drive our routines and our motivation. Big goals like an Ironman or 70.3 triathlon take weeks and months of preparation and countless hours of training, often to the exclusion of other things like time with friends, family, and non-sport activities.

When it’s all done, and there’s no new race on the immediate horizon, the post-season lull takes hold.

Why it happens: Physiological fatigue, emotional decompression, and the absence of immediate goals all play a part.

The mental side: You may feel directionless, unmotivated, or even restless. That’s your body and mind signaling a need to recover — not a sign of failure.

The opportunity: This is the perfect time to reflect on what worked, what didn’t, and what you want to focus on next. Your “next thing” might be another triathlon, a new race season, or something entirely different. The opportunities really are endless.

Reset — Recharge Your Body and Mind

We have so many sayings that drive us while training and racing:
You can do it. You’re almost there. Looking strong.
And my personal favourite: No excuses. (I’m literally wearing the t-shirt right now.)

But it’s hard to find sayings in the athletic world that encourage slowing down and recovering. For that, we have to look elsewhere — vacation slogans, pet memes, yoga studio mantras:
Chill mode activated.
Lake life.
Life happens — the beach helps.
Paws and relax.
I’m not lazy — I’m in energy-saving mode.

As much as we know recovery is essential, it can still feel uncomfortable to shift gears after months of intensity. Yet your body and mind both need this break — not just for next year’s performance, but for every year after that.

Now really is the time, and it’s OK to:

• Prioritize recovery: sleep, nutrition, gentle movement, and flexibility work.

• Reflect on the season: journaling or reviewing your training logs can offer real insight.

• Embrace rest: resist the urge to jump immediately into another intense cycle — recovery is where strength is rebuilt.

Refocus — Plan Your Next Moves

I can usually handle about a week of downtime. After that, I need a goal and a plan.

• Set micro-goals: small, manageable targets that maintain momentum without pressure.

• Look ahead on the calendar: The next big race — the Ironman 70.3 World Championships in Marbella, Spain on November 9 — is an exciting start line to aim for. For many of us, though, the 2025 race calendar is wide open, which means a fresh year of opportunities to choose from.

• Find what inspires you: new skills, new training environments, or community activities. Maybe it’s time to finally try pickleball or join a local league — something that keeps you moving and smiling.

Recharge — Keep the Spark Alive

When returning to training in the off-season, both the volume and intensity are typically lower than during peak race prep. It can feel like you’re not doing enough simply because you’re not doing as much. But it’s important to remember:

1. The training load required for Ironman or 70.3 prep is massive. Immersed in that environment, we normalize high volume, yet the energy expenditure is enormous and demands recovery.

2. Quality work often suffers under heavy fatigue. The off-season is the perfect time to refine technique and restore efficiency.

So, focus on:

• Cross-training or fun workouts to keep movement joyful.

• Exploring new gear, tech, or nutrition tweaks that can elevate next season’s performance (hello, Felt IA 2.0!).

• Addressing performance weaknesses: swim, bike, or run — what’s your growth area? Most triathletes I know would say swimming. This is the perfect time to focus on it.

• Investing in your healthspan: strength, balance, and resilience aren’t seasonal — they’re lifelong.

Closing — A Pivot, Not a Pause

The post-season isn’t a pause in your journey — it’s a pivot. Whether you’re recovering from Kona, looking ahead to Marbella, focusing on a single sport, or simply setting new personal goals, this is your moment to reset, refocus, and recharge.

Embrace it fully, and you’ll step into your next challenge stronger, smarter, and more inspired than ever.

Here's a peak at a few things I"ve got planned for my off season: