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| Jan at the freestyle - Photo: spomedis / Michael Rauschendorfer |
I would recommend increasing the amount of strength and athletic training, especially in the first few weeks to get back to work. The improvement of the general athleticism and the muscular system often prevents overuse damage that can result from starting training after a long break. This mainly happens when you run.
Circuit training and sling trainers are well suited for this. I would only recommend the latter to athletes who already have some experience with strength and athletic training. Due to the lack of stability in the fuselage, you can do a lot wrong here. Classical strength training is of course also very good. Here, however, the more complex exercises that require several muscle groups and less on the machines, in which each muscle is trained separately. An example of such a complex exercise is a barbell squat (Squats) in which the front and rear thighs, the buttocks and the entire trunk are trained. The best thing to do is to let the studio trainer show you a few such exercises. Here it is important that you master the sequence of movements and not overdo it with the weights at first.
I start with the exercise, for example, with 3 × 12 repetitions at 20kg and increase to 3x 6 repetitions with 100kg (including bar) by the summer. Then the next record split on the bike is secured.
If you are already warm from strength and athletic training, use it to stretch again for 10 minutes at the end. The following muscle groups are important: chest and shoulder (avoiding the “swimmer's shoulder”), back thigh, hip flexor (for a long stride when running), front thigh, lower back (cycling). Of course, you should still stretch the rest from time to time.
In winter you can easily incorporate strength training, athletic training or core stabilization into your plan 3-5 times a week. In the summer I would reduce it by half because of the bike training, but still not stop it completely.
skin in!
krelli