Recovery Tips

Sings of fatigue and
needing a rest or backing off for a couple of days include:

 

1. Increased resting hr

2. Inability to raise hr
when required

3. Wanting to sleep all
the time

4. Mood swings

5. Loss of motivation

6. Increased muscle
soreness 

7. Trouble sleeping

8. Illness.

 

If you have 4 or more of
those symptoms we need to back for 2-4 days.  Being tired is different to
the above and with experience you'll learn to know which is which.

 

Things you should be
doing on a daily basis to recover are:

 

1. High GI foods and
drinks straight after sessions

2. Stretching after
sessions and wearing skins daily

3. Low GI and protein
based food and drink,  30-60 minutes after session

4. Drinking water all
the time

5. 8-10 hours sleep per
night

6. Maybe a mid day nap
of 30-45 minutes

7. Eating well and
reducing sugars and fats

8. Maintaining a
positive mindset and knowing that there will be periods in training where
you struggle. Remember you kicked by butt last week and rode well on the
weekend. Perhaps in hindsight you went a little too hard and the body is
recovering now.