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TRAINING STRESS AND RECOVERY

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Here one of the easiest training formulas I created in my coaching career which applies to many athletes:

Spring time = Increase of Volume + Increase of Intensity

What is happening here?

Once the spring approaches and the weather gets better every athletes decides to go out. Yes, it will be nice to enjoy the longer hours in the sun after a gruelling winter in the pool, on the treadmill, ergometer or similar. But one of the biggest mistakes a lot of athletes do is that they increase their volume and intensity way to fast when exercising outside. You might join your local running group or cycling group again and I can promise you that the first group workouts after the winter are always more intense then you or your coach had planned.

As an athlete it is critical to be in tune with your body and learn to recognize signs of fatigue to prevent injury and increase performance.  Below are a few common symptoms of overtraining.

As an athletes you will risk burning out early during the season and you will have problems peaking for your important races during the season. Some athletes even push their body into a permanently fatigued state, so called overtraining, by constantly pushing harder and longer (over-reaching). Once in this state, it can take months to recover. Your season might be over before it has really started.

Here a few basic tips to avoid training to much in the spring:

  • Always give your body a day extra rest if you do the first longer “base” training session in the spring
  • Always give your body 2 days extra rest and recovery if you do your first outdoor group training session after the winter; you will go harder than you expected if you train in a group setting!
  • Plan your first outdoor session; take enough nutrition and follow the proper post workout recovery steps; wear the right and enough clothing!
  • Hire a good coach who understands the principles of training and can customize your training

As an athlete it is critical to be in tune with your body and learn to recognize signs of fatigue to prevent injury and increase performance.  Below are a few common symptoms of over-training:

  • you have lost the fun of training
  • you feel tired during training sessions
  • you are irritable during training sessions
  • you have problems getting your HR or Power above your   aerobic endurance training zone
  • you are irritable
  • you have difficulty sleeping
  • your resting HR is higher than normal

If you experience any of these symptoms it might be a good idea to take a few days off and plan recovery workouts. Rest and active recovery workouts will be the miracle you need and get you back on track.

RECOVERY IS THE KEY TO SUCCESS!

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