If you trained hard this summer and perhaps even dabbled in a late-season triathlon, fall marathon or cyclocross race, it is time that you start thinking seriously about recovery. Recovery is a very important part of the training process. An adequate and well-planned recovery period can actually make you stronger next season.

You should plan to take a minimum of two weeks and up to eight weeks away from your primary sport or sports. However, this doesn't mean you get to sit on the couch and do nothing. This is a time for active recovery as well as a great time to explore new sports or just get outside and enjoy nature.

If you do choose to swim, run or ride your bike, make sure you are doing it for pure enjoyment and not as a focused workout. Sessions should be easy to moderate in intensity and no longer than an hour in duration. Keep that intensity in check and save the urge to rev it up for when you begin the next phase of your training.

Proper recovery has many physiological benefits. Studies show that after a long race and season of training most athletes have systemic inflammation and muscle damage. Time, rest and proper nutrition are critical to allow the body to repair itself.

This also is the time to address injuries and ensure that minor aches and pains are just that and not your body warning you about imminent injury. You may want to see a physical therapist if the pains don't go away during this two- to four-week period.

Your flexibility program should also be a top priority. It also is a good time to start a strength program that focuses on your weaknesses and muscular imbalances. Start with light weight lifting that keeps your joints and muscles fluid. Keep the weight in check until your recovery phase is over.

The mental benefits of a good recovery are just as important as the physiological benefits. Many endurance athletes give up social and family time in order to train. The fact is that training for an endurance event is like taking on a demanding part-time job that not only consumes a significant amount of time and energy but also results in a fair amount of mental drain. Allowing your brain to take a mental rest from training will help restore your drive and desire to push hard next season.

Many athletes, myself included, have difficulty managing their weight during the offseason. How many times have you said that you're not going to gain those extra 5, 10 or even 15 pounds this winter or that you're going to stay in better shape. It can take time for your body and mind to recognize that you need fewer calories because you are exercising less.

It's likely that you have become accustomed to larger portions, frequent meals and the consumption of energy bars and drinks that accompany endurance training. But your need for these during the recovery phase is greatly reduced. Focus on consuming healthy fat, particularly omega-3s and protein with each meal and snack and keeping the portion sizes in check with your energy expenditure. You'll have a better recovery if you focus on and practice proper nutrition.

So rest, eat right and let your batteries recharge for next season. I'll see you out on the trails in a few weeks.