105 RECOVERY TRAINING

INSUFFICIENT RECUPERATION OR UNDER RECOVERY

Inadequate recovery can occur because the stress factor on physical (exercise), social and mental level is too high, causing incomplete recovery. Therefore, there may arise a number of complications including performance deterioration.

It is better to speak of insufficient recovery or under-recovery rather than overtraining. When using the term overtraining the athlete and his coach will think that the cause lies in a wrong training approach. This is often not the case. The cause is more often an inadequate way of recovery. By approaching the problem differently the attention of the athlete and his coach is rightly focused more on the recovery process instead of the method of training.

FEATURES RECOVERY TRAINING

Aim at promoting recovery or recuperation.

ACTIVE RECOVERY

Active recovery through a light workout.
No more than an hour of relaxed cycling
Small gear.
Intensity: GREY ZONE

A good night’s sleep is the best recovery training
PASSIVE RECOVERY

Recover the day after a hard race or training.
Passive recovery is a rest day without training.

IMPORTANT

An important training principle is that the performance does not improve during training or racing. The performance level improves during the recovery phase of training or race, which takes place in the period after exercise. The recovery phase needs time which depends on the level of training of the athlete and the training intensity.

Sometimes workouts and races are very hard so that one day later, there is still no full recovery achieved.
In that case, the recovery may be enhanced by training in the gray zone. With a light gear of 52 x 17 and at most an hour. Training without full recovery training does not make any sense because no training effect will occur. The training Effect will be zero or even negative. Also, the chance of injuries increases.


RECOVERY IS A VERY IMPORTANT PART OF THE TRAINING.

CURVE RECOVERY TRAINING

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Recovery after training or races is very important.