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Training: Maximizing Your Recovery
 
By Staff
Date: 3/30/2011
Training: Maximizing Your Recovery
 

Training: Maximizing Your Recovery
As you head into the heart of the racing season, you’re body will start to accumulate fatigue which can influence your performance in negative ways...

By Ainslie MacEachran

Here are few tips for maximizing your recovery from day to day and week to week:

  1. GET ADEQUATE REST! This means sleeping at night AND interspersing your training with appropriate rest days. Too many days in a row of intensive training will break you down. Be sure to listen to your body and take days off or easy intermittently.
    Poor sleep quality will harm your bodies ability to restore itself. Make sure to avoid caffeine and alcohol before bed, as well as stimulating activities such as television or exercise. Establishing a ritual behavior before bed will help to induce sleep too. Reading or a bath or shower will signal your body its time to start relaxing into sleep mode.
  2. Nutritional support. I have found that as I get older, if I put garbage in (fast food, fried foods, booze, etc) I get garbage out in terms of performance. So try to dial in your diet. If nothing else, try to have at least a basic awareness of what you should be putting into your body and what you’re actually putting into your body.
    Keep a three day food log (including one weekend day since people tend to relax the nutrition on the weekend) once a month and then review it. You’ll surprise yourself with what you’re actually eating. Periodically consulting a nutritionist has a lot of benefit too
  3. Be proactive with stressors in your life. Proactive behaviour is less stressful than Reactive behaviour. Suddenly realizing you forgot a work commitment or having a task hanging over your can distract you from quality training.
    Plan ahead for training, eating, racing, work, travel and any schedule aberrations
    you might have.
  4. Supplementation. You don’t need a huge variety of exotic supplements. It is recommended that athletes take a good multivitamin and quality post workout recovery solution.
    Research shows that a recovery solution with a 4-1 carbs to protein ratio acts to maximize recovery at the cellular level and aid with muscle building and repair.
    Remember your “magic” 30 minute and 2 hour time windows after training
  5. Take food on rides longer than an hour to 90 minutes. Keep your muscles topped off with fuels. Hydration is also extremely important. Drink before you’re thirsty, not when you become thirsty. It’s a timeless piece of advice. Having a mouth like a desert and cramping thighs can be pretty disctracting.Think 3 mouthfuls of water approximately every 15 minutes.
    If your race is over 40 minutes, use an electrolyte solution in your bottle.

Ainslie MacEachran is a USA Cycling level 2 coach and an AAAI/ISMA certified personal trainer.
He is the owner and head coach of www.geminitrainingsystems.com. If you’d like more info on how to recover better during your race season he can be reached through the website.

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