After months full of competitions and training, it’s time to take a deep breath, recharge your energy, and start the new season with fresh motivation.
We’ll show you how to make the most of the transition phase and plan the upcoming season smartly.
1. What is the transition phase – and why is it important?
The transition phase lies between the end of the competition season and the start of the new training cycle. It serves to recover physically and mentally while at the same time maintaining a minimal base fitness level so that the adaptations built up over the season are not completely lost.
Many athletes fear they will “lose everything” during this period, but scientific studies show that it’s not as bad as it seems. Research on endurance performance (Mujika & Padilla, Sports Medicine) shows that in the first two weeks of reduced load or complete rest, the loss in performance is minimal – especially if light aerobic activity is maintained. Only after more than four weeks of complete inactivity do aerobic capacity and movement efficiency significantly decline.
In short: A 2–3 week break with light movement and alternative activities is ideal to recover without losing too much substance.
2. Goals of the transition phase
- Recover body and mind after months of exertion
- Heal small injuries and improve mobility
- Maintain aerobic base (2–4 light sessions per week)
- Build strength and stability foundation
- Normalize sleep rhythm and reduce stress
- Reflect on goals and plan the new season on a stable foundation
3. What to do during the transition phase?
No complicated plan is needed now – what matters more is quality and consistency. The goal is to start the base phase recovered but not rusty.
🏋️♀️ Strength and stability training
- Two sessions per week with basic exercises such as squats, lunges, pulling movements, and core stability.
- Focus on technique and coordination, not on heavy weights.
- Studies (Rønnestad et al., J Strength Cond Res) show that athletes who gradually integrate strength training improve performance and efficiency – even without increasing VO₂max. In short: more power with the same “engine size.”
🧘 Mobility and posture
- Invest time in stretching and controlled movements.
- More flexible hips, shoulders, and spine reduce the risk of injury in the new season.
😴 Sleep and recovery
- Good sleep promotes recovery and strengthens the immune system.
- Goal: 7–9 hours of sleep per night with a consistent routine.
- A 2021 review (Sleep and Athletic Performance Review) shows: More sleep = better reaction times and endurance performance.
🍎 Conscious nutrition
- No extremes – neither overeating nor strict dieting.
- Fresh, balanced food with sufficient protein (approx. 1.6–1.8 g/kg/day).
- Stay well hydrated even in cooler temperatures.
- Goal: support recovery, not define weight.
🧠 Mental recovery
- Deliberately break your training routine and try new activities (MTB, hiking, yoga).
- Less structure means more motivation for the restart.
4. What to avoid
- Long complete break: More than 4 weeks without movement leads to significant performance loss.
- Returning too early with high intensity: Increases the risk of injury.
- Overambitious goals without recovery: Too much, too soon = lower training quality.
- Radical diets: The body needs energy for recovery and hormonal balance.
- Lack of sleep: Poor sleep weakens adaptations and the immune system.
5. Transition phase and season planning
The transition period is ideal to reflect consciously and plan ahead.
After the break, it’s worth analyzing what worked well and where there is room for improvement – phases of peak form, load tolerance, race planning, etc.
Set clear goals:
- Specific – to give your training direction (e.g. improve FTP, beat a personal best)
- Realistic – according to your time, training age, and injury history
- Motivating – because they should have meaning, not just be numbers
➡️ To the 2PEAK race calendar
Choose your main, secondary, and build-up races (A/B/C) and structure your annual periodization to plan form peaks strategically.
6. Training in autumn – adapt instead of forcing
With autumn come changes in light, temperature, and conditions. No obstacle – but rather an opportunity to create variety:
- Use milder days for short, high-quality outdoor sessions.
- Bridge colder, darker days with indoor sessions (trainer, treadmill) – without too much intensity.
- Pay attention to proper warm-ups and functional clothing.
- Enjoy the calmer autumn pace – perfect for building motivation.
7. Conclusion
The transition phase is not a luxury but a crucial part of the training process.
Those who use it wisely can:
- Process past training loads,
- Avoid injuries and motivation slumps,
- And start the new season with a stable foundation.
An active, balanced transition phase is the bridge between the old and the new season –
a time to recharge your batteries, not to stand still, but to come back stronger.