Here are a few experiences on the subject of regeneration that I have gained over the past few years. Since I'm just getting back into training, some of it will be interesting again. At the moment I am puzzling how I was able to train so much and so hard almost two years ago 😉
If you ever get in the position that you have to train a lot and that for weeks, then regeneration between the units is the be-all and end-all. Even working people would still manage to add more units to their busy schedule somewhere. Due to the lack of regeneration, however, the benefit of this additional training decreases rapidly. On the contrary, all you do is exercise tiredly. Nevertheless, if you pursue certain goals, nothing helps and you have to really get started in early summer.
sleep
is the best way to recover your body. In the first two hours in particular, the body releases growth hormones, natural doping to cope with the stress. Therefore, every additional sleep during this time is worth its weight in gold! I recommend at least a midday nap after training on the weekend, about 30-60 minutes before 4pm. If you hold it afterwards, it will be harder to fall asleep later in the evening. Or you have a party, you have to spend the night somewhere around your ears, ideally “sleep early” and hold out longer and have fun in the evening 😉
Breaks between the units
On your schedule, for example, is the long bike tour on Saturday and a big run on Sunday. But it does not say exactly when this should happen. In units like this, I always keep it that way that, for example, I cycle on Saturday morning and the run is only carried out in the evening on Sunday. So you have 6-8 hours more regeneration in between in one fell swoop, that helps, believe me!
Eat wisely after your workout
If you run out of fuel in the car, you drive to refuel too, right? So always eat something after the units and add something an hour later. Carbohydrates are important immediately afterwards. But what I also eat during muscular stressful sessions are proteins. After hard or long sessions or directly after swimming, I mix up a quick shake. Eating is often forgotten, especially when swimming, before you showered, changed and are at home, an hour has often passed! So just take a banana and a shake with you.
The munchies
Some know that from student days, after enjoying a certain herbal mix, you have to lock all refrigerators before those concerned! Otherwise they are all looted afterwards! This opposite of the hunger branch was called “munchies” 😉
This is exactly how it is for us triathletes on rest days, after a hard training block, you have the feeling that you can keep eating and are still hungry. Just give in to it, the body will get what it needs. You will not gain weight because of this one day, but you will notice that the next day you are running around again like a young deer.
So, in a nutshell: Train, Eat, Sleep and in exactly this order! 🙂
Massages, sauna, alternating showers and compression
Granted, a luxury, but great if you can. Compression and alternating showers immediately after training promote the removal of all possible metabolic products from tired legs and make them ready for use again more quickly.
However, massages and saunas should only be carried out after training. When taking a sauna, 1-2 courses of 5 minutes each are sufficient, otherwise even more valuable minerals will be sweated out, as with regular training anyway. Massages have an extremely relaxing effect and, if carried out professionally, also promote the breakdown of metabolic products and faster recovery of the muscles. Just watch out, the last two methods will lower muscle tension. So use at least 2-3 days before the competition, not afterwards! Because in competition you need “tense” muscles. If in doubt, you can increase the muscle tension again with a few short intervals.
Have a nice Weekend!
krelli