The more you train, the more fitness you’ll gain, right? Wrong!
Fitness gains actually occur during periods of rest when the body has a chance
to adapt and recover from the stress of training, not during the training
session. So the reality is the more intensely you train, the more rest and
recovery time you’ll require in order to see results. Many athletes are guilty of not including enough
rest and recovery in their training regime. This is especially prevalent here in South Florida, where
the weather permits training outdoors year-round. Ignoring the
early symptoms associated with over-training can create performance setbacks
that take weeks, even months to recover from.
Here are a few signs you might be
over-trained and tips on how to recover between workouts.
- Insomnia
- Loss of appetite
- Increased resting heart rate
- Indecisive mood or easily irritable
- Frequent colds, coughs, illness or injury
- Heavy legs even after a day of rest
Try these suggestions on how to better recover between
workouts:
·
Active rest – light exercise such as swimming or
very easy spinning for 60 minutes or less can sometimes be more beneficial than
a day of complete rest. The key is the workout out needs to be easy enough to
simply increase blood flow to the working muscles without producing too much
muscular force.
·
Massage – just like active rest, massage
increases blood flow to muscles and circulates fresh nutrients to speed the
recovery process.
·
Stay hydrated – muscles are composed of
about 80% water, so being as little as 2-3% dehydrated will instantly decrease
performance and increase recovery time. During rides consume at least 8oz of a
sports drink every 15 minutes that contains 50-75mg of sodium per 8oz.
·
Cyclists need carbohydrates – a diet
high in carbs (60-70%) is best. During long rides take in 50-100g per hour to
prevent muscle breakdown.
·
Refuel – have a snack within 30 minutes
after training that includes carbs and protein in a 4:1 ratio. Examples are
chocolate almond milk, almond butter on whole-wheat toast or Greek yogurt with
fresh berries. Follow up with a balanced meal.
·
Sleep – this is when your body releases
most of the hormones responsible for repairing and rebuilding the muscle tissue
damaged by training. If you train more than once a day, a short power nap will
do wonders for the recovery process. If you have troubles falling asleep try
avoiding caffeine after mid-day and not eating within 2 hours of bedtime.
|
I never leave home
without my ice bags! |
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·
Ice and compression – you will find a
plethora of published studies arguing whether or not either of these theories
actually aid in recovery. Wearing compression garments is said to increase
blood circulation. I always wear full compression pants during long car rides
or when traveling by plan. Ice reduces inflammation, so I take ice baths after
hard workouts or use the old-fashioned ice bags on my legs when I do not have
access to a tub. Personally, I think if something helps you recover
“mentally” it’s still helping you
recover. So why not try it!
Click here for more training tips by Team Colavita riders.