The opportunity to continue training, day after day, week after week, without labeling or injury is reduced to a number of factors, but for me the most important is the recovery. If you have completed a difficult journey, set of intervals, race or endurance and just let you probably are not giving yourself the best chance to repair the damage done by the next time you ride your body . Of course, recovery is a very personal choice. I have a way to get together is different, I know that my colleague the bike, that does not mean I am right and they are wrong, or vice versa, but I found my body works better in a different system .
I will start immediately after an event, meeting or on foot. The first thing I do is run a quake recovery. I'll look for one with a large amount of carbohydrates with protein and other vitamins. You can go around and try a few on to decide which one is best for you, yet another personal preference. Once I was drinking my milkshake to do a few more things, as I finished a race and I'm away from home, or walk or a training session and I'm home. If I'm home I will clean my bike and then jump in the shower after I stretch and eat. If I'm at an event I am not able to bathe and clean my bike so I'm going straight to stretch (I always cleans me and my bike - when at home).
Stretching loosens muscles firm and help to increase the blood flow in them. This will reduce muscle pain and injury. Some drivers are cooling a specific session on the bike or turbo trainer. It will be a setback of heating to the idea of reducing the heart rate and relaxing the muscles in a similar way to stretch. I do not make a precise system I just finished an event or walk by falling an easy gear and spin the legs. This will help flush out any lactic accumulation. Again this is very important part of recovery if you want to train again the next day.
What people in the days of rest, or as I call recovery days, is still a very personal thing. I love the change of name indicates the day, make a recovery session. If you know the maximum heart rate or minute peak can use a simple calculation to work out what percentage of them you must form below to be a recovery process. If you train to use the power which must remain at least 35% of your maximum heart rate should be less than 60%. If it can be used both to ensure that it remains in the so-called recovery zone. The formation of these above, this means that you are causing undue stress on the muscles, which are not recovered. Well, I think you should do all the rides inside the recovery, you can not control rides well enough to ensure that only uses the overlapping zones, and as I said aloud this and do not recover. Hills, traffic and weather will be a factor in their walks outside and all have the potential to make a journey of recovery in a resistance. The best I do is a half hour walk recovery. The other option is to do nothing on his day off, again it works for some, but I think my legs are heavy and tired after a day where I do nothing at all.
The last element of the rest period of prolonged recovery. Sounds intimidating to someone who does not have or does not have a regular time without training and the race, but sometimes necessary. A perfect example of when to take a long rest sample point at the end of the cycling season. At the end, you must be found tired, you may not realize it, and you can feel that continuing their education directly in the offseason, but they will struggle to keep in shape during the winter without interruption of advance. The problem is that if you start to falter and their training progresses, and want to be forced to rest during the offseason and the destruction of a large amount of your hard work. So seriously consider taking offseason. Depending on how hard you train and what you are training for, you can find the rest elsewhere in the season, it is also necessary, but this can be controlled through continuous training, resting heart rate and other indicators of fitness and performance.
As I said above, recovery is much more personal element to any training program, it is necessary to experiment with different techniques to recover and continue with those that are effective and do not bother with those who do are not. Hopefully if you take some of these tips to your training will be much more effective and less muscle pain, win-win.
I will start immediately after an event, meeting or on foot. The first thing I do is run a quake recovery. I'll look for one with a large amount of carbohydrates with protein and other vitamins. You can go around and try a few on to decide which one is best for you, yet another personal preference. Once I was drinking my milkshake to do a few more things, as I finished a race and I'm away from home, or walk or a training session and I'm home. If I'm home I will clean my bike and then jump in the shower after I stretch and eat. If I'm at an event I am not able to bathe and clean my bike so I'm going straight to stretch (I always cleans me and my bike - when at home).
Stretching loosens muscles firm and help to increase the blood flow in them. This will reduce muscle pain and injury. Some drivers are cooling a specific session on the bike or turbo trainer. It will be a setback of heating to the idea of reducing the heart rate and relaxing the muscles in a similar way to stretch. I do not make a precise system I just finished an event or walk by falling an easy gear and spin the legs. This will help flush out any lactic accumulation. Again this is very important part of recovery if you want to train again the next day.
What people in the days of rest, or as I call recovery days, is still a very personal thing. I love the change of name indicates the day, make a recovery session. If you know the maximum heart rate or minute peak can use a simple calculation to work out what percentage of them you must form below to be a recovery process. If you train to use the power which must remain at least 35% of your maximum heart rate should be less than 60%. If it can be used both to ensure that it remains in the so-called recovery zone. The formation of these above, this means that you are causing undue stress on the muscles, which are not recovered. Well, I think you should do all the rides inside the recovery, you can not control rides well enough to ensure that only uses the overlapping zones, and as I said aloud this and do not recover. Hills, traffic and weather will be a factor in their walks outside and all have the potential to make a journey of recovery in a resistance. The best I do is a half hour walk recovery. The other option is to do nothing on his day off, again it works for some, but I think my legs are heavy and tired after a day where I do nothing at all.
The last element of the rest period of prolonged recovery. Sounds intimidating to someone who does not have or does not have a regular time without training and the race, but sometimes necessary. A perfect example of when to take a long rest sample point at the end of the cycling season. At the end, you must be found tired, you may not realize it, and you can feel that continuing their education directly in the offseason, but they will struggle to keep in shape during the winter without interruption of advance. The problem is that if you start to falter and their training progresses, and want to be forced to rest during the offseason and the destruction of a large amount of your hard work. So seriously consider taking offseason. Depending on how hard you train and what you are training for, you can find the rest elsewhere in the season, it is also necessary, but this can be controlled through continuous training, resting heart rate and other indicators of fitness and performance.
As I said above, recovery is much more personal element to any training program, it is necessary to experiment with different techniques to recover and continue with those that are effective and do not bother with those who do are not. Hopefully if you take some of these tips to your training will be much more effective and less muscle pain, win-win.
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