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Training is all about recovery!
We become stronger
during the recovery phase of our training... The reason we train
is to provide the opportunity for our bodies to recover from the
training and become stronger.
If we don't recover enough after each exercise phase, we are wasting
the opportunity to become stronger. We might as well not be training!
There are several things we can do to enhance our recovery phase:
1. Rest is critical to recovery... Getting plenty of sleep including
a 30 minute to 1 hour nap after training will go a long way toward a
full recovery.
2. Alternating hard and easy periods of exercise allows a full
recovery between hard efforts. This is why we do recovery rides after
our long rides, and alternate days of A1 and A2 efforts.
3. Eating adequate protein during the day supports muscle repair
during the recovery phase. We don't store protein in our bodies the way
we store fat and carbohydrates (glycogen). It is important to consume protein just
before, during and within 30 minutes after each ride. Studies show that
this protein helps to reduce the muscle damage that can occur with each
ride. This is why my formula for electrolyte replacement includes whey
protein. It is also important to eat adequate protein at least every
4 hours during the day.
What is adequate protein? Our protein needs are determined by the
amount of "lean body mass" we must maintain and our exercise level.
The more lean body mass we have and the harder we exercise, the more
protein we must consume. I have written a program that does the
calculations for you. So, get plenty of rest after each ride, stick to your training plan
(alternating effort levels), and download the program to insure you are
getting adequate protein for complete recovery.
One of the side benefits of this approach is fat
loss! Muscle burns fat and muscle that has been exercised burns fat
much faster for a period of about 18 hours after exercising. (Have
you noticed how much hotter your legs are hours after a long ride?)
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