General Discussion Triathlon Talk » Recovery week Rss Feed  
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2015-04-12 7:49 AM


439
10010010010025
nashville, Tennessee
Subject: Recovery week
I am for the first time trying to have a structured training plan. I am using trainerroad for bike and follow one of their plans religiously. My question is about recovery weeks. Seems everyone agrees that in your training you should have a progressive training load each week and then a recovery week every X amount of weeks. So I have bumped my training volume up a little each week and plan to have a recovery week next week. Should I feel obviously fatigued and be struggling in my workouts before its time for a recovery week? In other words, I've been training hard, but its not like I'm struggling and thinking "Man I need a break." I have been able to complete workouts fine and I have felt fine. So would you take that to mean "well you haven't trained hard enough to justify a recovery week." Or is that irrelevant and you should have a recovery week no matter what?


2015-04-12 8:48 AM
in reply to: mchadcota2

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Regular
585
500252525
Pueblo, Colorado
Subject: RE: Recovery week
Like you, I'm trying to structure my training more this year, and I'm including a recovery week (every 4th week right now). I don't think you have to feel 100% spent in order to "earn" a recovery week. The way I see it, you push your effort on your workouts. The recovery week is where your body is going to get the rest and adapt to your new fitness level. This sets you up to push to the next level once the recovery week is over. If you don't take the time to rest, your body never gets the chance to make the adaptation.
I also think the recovery weeks are very helpful to prevent "burnout." By the end of the easy week, I'm usually feeling well rested and ready to get after some more challenging workouts.
2015-04-12 9:04 AM
in reply to: tedjohn


439
10010010010025
nashville, Tennessee
Subject: RE: Recovery week
Thanks. Maybe after the recovery week I'll realize the benefit and feel stronger. We'll see.
2015-04-13 8:09 AM
in reply to: tedjohn


261
1001002525
Subject: RE: Recovery week
Originally posted by tedjohn

Like you, I'm trying to structure my training more this year, and I'm including a recovery week (every 4th week right now). I don't think you have to feel 100% spent in order to "earn" a recovery week. The way I see it, you push your effort on your workouts. The recovery week is where your body is going to get the rest and adapt to your new fitness level. This sets you up to push to the next level once the recovery week is over. If you don't take the time to rest, your body never gets the chance to make the adaptation.
I also think the recovery weeks are very helpful to prevent "burnout." By the end of the easy week, I'm usually feeling well rested and ready to get after some more challenging workouts.


I definitely agree recovery weeks are very helpful to prevent "burnout". I'm training for my first HIM and I know after 3 weeks of hard workouts I'm ready for a recovery week. What do you do during your recovery week? I do a couple of swims and a couple of short easy runs, then add in some stretching and upper body workouts.
2015-04-13 8:12 AM
in reply to: mchadcota2

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Champion
9407
500020002000100100100100
Montague Gold Mines, Nova Scotia
Subject: RE: Recovery week
Originally posted by mchadcota2

Seems everyone agrees that in your training you should have a progressive training load each week and then a recovery week every X amount of weeks.


Not everyone agrees on that.

Shane
2015-04-13 8:16 AM
in reply to: mchadcota2

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Pro
6011
50001000
Camp Hill, Pennsylvania
Subject: RE: Recovery week

There's nothing special about the 3 week build / 1 week recovery training structure.  All that matters is giving your body time to recover and adapt to the training stress and a progressive increase in training stress over time.  Some amateur athletes seem to do best with 2 weeks on / 1 week recovery.  Some may do 5 days on / 2 days recovery.

With most of my clients, I use a combination of their regular life schedule, their actual execution of the planned sessions, and how they feel to determine the schedule.

 



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