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Success with Stamina
Success with Stamina
A little blog about being a triathlon coach. Here you'll find a little diary about my activities as a coach, the performances of the people I work with and my thoughts and opinions on what makes athletes faster for longer.

Athletes should maintain a good equilibrium between training, social life and recovery - Tudor Bompa

AndyBby AndyBOct 30th 2009
Part 2:

After last weeks look at end of season/post race recovery this post at further enhancing it and that bit that many athletes worry about during recovery, losing fitness.

Sleep

One of the most important ways of allowing your body more rest is to get more sleep. Having completed a big race like an ironman or at the end of a hard season you may find that your sleep is deeper and longer than usual (if you let it). Allow this to happen, give yourself more time to sleep. You'll soon know when you are recovering. Rather than being woken from a deep sleep by your alarm and feeling like you have been drained of all energy overnight you may start to wake before the alarm or fell like you are ready to take on the world again, eager to get stuck into what the day has to hold.

Detraining

Some athletes worry that time away from training will cause them to lose all their fitness and yes there will be a loss of fitness during this period however some studies* have found that factors influencing aerobic fitness can be maintained at a reasonable level for up to 12 weeks although most show a significant loss in four weeks. It is important to remember that it is ok for your fitness to fluctuate during the year, trying to maintain peak form all year is likely to lead to serious mental or overtraining. Allow yourself this break, it will all come back when you string together consistent training when you need to rather than having this training interrupted by niggles and tiredness due to taking improper rest at the right time of the year.

Advice: How to build back into training during/after a break.

Week 1: Little or no training but be active.
Week 2: As previous week or a little bit of what you fancy every day, keep it short and low intensity.
Week 3: Something every day or even a few days with two sessions per day. All light and very easy.
Week 4: Back to your usual training times (2 sessions a day if you would normally) but still keep the sessions short and light.

Most of all it is important to remember that for most of us triathlon is actually a hobby! Yes that's right, we choose to do this over and above our work and social lives so time off to focus on other aspects of our life is important and perfectly acceptable, not only will it do your body good but your mind as well. Make sure you maintain the equilibrium.

*References available on request
 
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