SEASONAL RECOVERY
Ensuring you manage your post-season recovery is critical when looking at the big picture. Just as your body adapts from week to week it also adapts from season to season. Seasonal recovery is the phase when an athlete takes time out from normal training routines and lasts anywhere from 4 weeks 8 weeks. The aim of post-season recovery is about achieving physical and mental restoration where your body returns to normal homeostasis.
First 2 weeks of seasonal recovery
During the first week of recovery perform one session per day of super compensation for 20-40 minutes and at low cadence or turn over rates. In the second recovery week perform one session of super compensatory training every other day. Training sessions should be limited to 30-40 minutes cycling, 10-20 minutes running and swimming. During this time it is essential to be vigilant with your sports and general nutrition. This will serve to facilitate muscle regeneration and replenish energy over the next few weeks. Sleep and sleep patterns are also important in seasonal recovery. In the first 2 weeks after your season, slowly allow your body to readjust to normal levels and activities. Maintain your typical sleeping pattern in the evenings and slowly sleep a little longer in the mornings.
Middle weeks of seasonal recovery
Weeks three and four is when the immune and hormonal systems start to recover and get ahead. Sleep and diet are the important factors. It is essential you maintain good sleep, however the timing of sleep can change. Nutrition is also important to allow these systems to recovery and strengthen. During weeks 3 and 4 take it can be a good idea to take complete rest from training related activities.
Weeks 5 and 6
During the last phase of seasonal recovery, recommence regular exercise that is focused on cardiovascular activation and movements. Workloads should be very light either as compensatory or basic endurance and cadences should be low. As a rule, carry out the same training as the first two weeks, just in reverse order.
By allowing the body to recover correctly from the season, physiological systems are strengthened and normalised in preparation for pre season training.
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