Nebraska Cycling News

There a many ways to prescribe a workout and there's lots of research out there about various training methods. A good coach/trainer will  also prescribe an effective  recovery program.  Recovery is part of your training. Do not separate the two. You grow stronger, not during the workout session, but afterwards.

A few crucial recovery techniques, that most of us can do that don't take much time, are improving eating patterns, sleeping habits, and recovery activities.

How many of you skip a quality breakfast or other meal throughout the day? One of the most overlooked recovery techniques is refueling within 60 minutes after exercise. Research shows that carbohydrate replenishment within 60 minutes after exercise is ideal. This is when muscle membranes are open to glucose to allow for the rebuilding and recovery process to begin. A fueled muscle is then ready for the next day's workout. You should get in 1.0-1.5 grams of carbohydrate for every kilogram of body weight per hour within the next 2 hours. This will lead you to your next meal.

Sleep is one of the most mismanaged recovery techniques. Most people get in less than 8 hours of sleep. Sleep is not only important for recovery but for physical and mental performance. The best advice is to go to bed at a certain time each night. This will eventually become a natural habit.

Performing regular recovery activities are also a way to enhance and speed up recovery. It is essential to have a cool down period especially after a hard workout. Doing some light stretching while showering afterwards and remember to stay hydrated.

Recovery is a process that involves both physical and mental aspects. What I have listed here are but a few ways to monitoring your recovery. The more recovery techniques that you can monitor the more efficient you will recover for that next workout.

http://www.trainingtherightway.com

Marc Walter is a USA Cycling Level 2 Coach and Certified Trainer with National Federation of Professional Trainers.