Recovery and Nutrition for Triathlon – Part 1To improve, body must recover from training and adapt to a higher level . Poor management of recovery can lead to overtraining.Rule: If athlete do a hard workout today , he won’t be a better athlete tomorrow! He will be just tired. Hard training causes immediate fatigue, tissue breakdown , dehydration and glycogen depletion. Training provides the stimulus of body to adapt but recovery is when you allow body to adapt and improve. well-designed training sessions also provide a stimulus for your body to adapt to a higher level , which is called super-compensation.
women recover more slowly because of lower testosterone levelsTempo swim, bike or runs are the easiest to recover from because they don’t break down the body as much as the other forms of hard training.Long swim, bike or runs seems to cause the most variability in recovery time among triathletes, although replenishing glycogen stores generally requires only 24 to 48 hours. Some triathletes are able to recover relatively quickly from long workouts , whereas others are wiped out for days after one.Downhill cause more muscle damage and greater recovery timeThe same workout in 29 degree C weather will take longer to recover from than one on a 10 degree C day.Interval workouts put muscles and cardiovascular system under the most stress and generally require the longest recovery time.A recovery day may consist of an easy run , a light cross training session, or total rest.One or more hard days should followed by 1 or more recovery days.As a general rule , recovery weeks should include about 70 percent as much training volume as hard training weeks. For example if your hard weeks consist 100km per week, then you would run about 70km during your recovery week.Easy days are called recovery days because their purpose is to allow you to recover for your next hard effort.
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