A step back week in training is one where the total training load backs off in order to recover and rest from the previous week(s) build up. This is an essential week towards absorbing training to help set the stage for future work. Without proper rest; true build work can be halted and your potential not reached.
The following are points to take in during this planned down week. Your Tristar coach has engineered this week to fit in your overall season and annual training plan. (ATP)
Step back weeks
These weeks start with a total reduction in training volume; The previous 1-2-3 or 4 week blocks have been building up in terms of total training stress. This week will go backwards by design. (Usually by ~15-20%, TSS and hours of training)
Step back weeks follow a build up of the previous 1-2-3 or 4 weeks of training (Training “block”)
Often times these weeks are ideal to measure and test benchmarks such as FTP’s (functional threshold pace or power for swimming biking and running) and help key in on long distance training sessions when you are more fresh.
You should try to take a hard stop rest day for at least one of your days during this week to enhance your recovery.
Going to bed one hour earlier can help to allow the body to feel more fresh and recovered. (Learn more about recovery and rest days here)
Try to save yourself for the testing and benchmarking sessions. Meaning, don’t train hard the days before but rather allow yourself to rest or go easy. The point of the week is to take a peak under the hood and see where your fitness stands and what improvements you have made.
An increase in swimming can be beneficial for those who find step back weeks “too much rest”.
Planning to peak and achieve great things requires a punctuated approach. When your plan is periodized the enhancements and gains will be more significant, help you towards your goals, and peak for key events when they matter the most.
~The Tristar Athletes Coaching Staff
