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Monday, January 17, 2011
Friday, July 17, 2009
Recovery
The most important part of any training plan!
We will cover recovery in the periodization plan later. This will cover a few key tips and aspects of recovery immediately following your training or race.
Starting off prepared will minimize damage:
The first thing to realize is that you can not fully replace fuel, electrolytes and water during an event. Our best laid fueling plans are simply a delay. One can also not recover from fatigue and muscle damage during an event. You may have times where you “feel” like you have recovered but it’s not complete.
Realizing this, one of the best methods for recovering quickly and completely after a race or event is started off in the place possible. Be sure you are hydrated, topped off with carbs and fuel for your race. Stay out of the sun. Nothing like starting a race with a mild sun burn! And stay this way for as long as possible. Don’t save your food or drink. The saying goes eat/drink early and often. Its right on. If you get behind, if you go even farther and totally run out of carbs to burn or worse get dehydrated, you can not come back from it until you stop. Most likly for a long time. Don’t even get close to that edge.
If you were going to do a 30 minute time trail would you eat or drink anything? Maybe a mouthful of water but that’s it. The last 30 minutes of a race or long ride is the same thing. Prepare to be in the best place possible for that last 30 minutes and every difficult section of the event your taking place in.
Active recover methods:
1. Hydration
2. Fuel
3. Shower, Hot cold
4. Stretching and massage
5. Feet up
6. What ever hurt you on the ride. Heat, cold, sun, etc
Easy recovery drink
1. Oj, cut with some water if needed.
2. Whey protein power (with fell spectrum of amino acids)
3. 4+ grams of L-Glutamine
4. Drink ASAP!
We will cover recovery in the periodization plan later. This will cover a few key tips and aspects of recovery immediately following your training or race.
Starting off prepared will minimize damage:
The first thing to realize is that you can not fully replace fuel, electrolytes and water during an event. Our best laid fueling plans are simply a delay. One can also not recover from fatigue and muscle damage during an event. You may have times where you “feel” like you have recovered but it’s not complete.
Realizing this, one of the best methods for recovering quickly and completely after a race or event is started off in the place possible. Be sure you are hydrated, topped off with carbs and fuel for your race. Stay out of the sun. Nothing like starting a race with a mild sun burn! And stay this way for as long as possible. Don’t save your food or drink. The saying goes eat/drink early and often. Its right on. If you get behind, if you go even farther and totally run out of carbs to burn or worse get dehydrated, you can not come back from it until you stop. Most likly for a long time. Don’t even get close to that edge.
If you were going to do a 30 minute time trail would you eat or drink anything? Maybe a mouthful of water but that’s it. The last 30 minutes of a race or long ride is the same thing. Prepare to be in the best place possible for that last 30 minutes and every difficult section of the event your taking place in.
Active recover methods:
1. Hydration
2. Fuel
3. Shower, Hot cold
4. Stretching and massage
5. Feet up
6. What ever hurt you on the ride. Heat, cold, sun, etc
Easy recovery drink
1. Oj, cut with some water if needed.
2. Whey protein power (with fell spectrum of amino acids)
3. 4+ grams of L-Glutamine
4. Drink ASAP!
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