the secret to improve your performance your performance
Some time ago I told you that one of the 10 most common mistakes in cyclist training was the lack of rest and excessive activity. Athletes often become obsessed with training and cyclists are specialists in avoiding the phenomenon of supercompensation, thinking that more hours of exercise always translate into improved performance.
The training methodology has changed and although in pre-season it is important to accumulate hours above the saddle to have a good base, during the competitive period the roles are reversed. In the middle of the season, almost all cycling coaches prioritize quality over quantity, making it clear to their "pupils" that walking accumulating beating after beating is absolutely useless.
Supercompensation in cycling: What is it and what is it for?
Just the opposite of what it may seem, supercompensation consists of reduce training loads and intensities so that our body can rest, recover and better assimilate the work done.
The phenomenon of supercompensation is the basis of any planned training and is mandatory for all cyclists who want to improve their performance. Without rest you do not recover and without recovery there is no improvement.
To understand compensation or supercompensation consists of let the body rest so that it assimilates training stimuli and in this way the cyclist can progressively improve his physical condition.
As we saw with the analysis of the TSS value every time we practice physical exercise we subject the body to a certain amount of stress. Regulating and adapting these values to physical fatigue is of vital importance so as not to fall into the dreaded overtraining.
The importance of a good rest
“Eat, sleep, ride, repeat” This beautiful slogan that some already use to market products should be established as the number 1 rule in the world of cycling.
Eating and sleeping before pedaling again is what we should do all of us who want to improve our physical condition. Healthy eating and restful sleep are essential for sports progression in the rider's body.
Rest is still the great undervalued in current cycling and as is customary to say in these cases Rest should be as important as training itself.
The days of rest, either total rest or active recovery are essential to stimulate the body and accelerate the recovery process. Cyclists who overdo the training and return to training without having had enough rest, all they will achieve is to precipitate the peak in shape and accumulate fatigue that in the most extreme cases can trigger anemias and other health problems.
Currently some high-end cycle computers such as Garmin Edge 1030, Edge 830 or 530 have built-in functions automatic recovery control. This estimate based on the heart rate, power, duration, distance and unevenness of the activity allows the cyclist to have an indicative idea of the rest necessary to assimilate the activity.
Although it is advisable to rely on the professional criteria of a cycling coach, it is important that nobody takes the recovery control lightly. The body is wise and if we want to reach the goal of the season in full conditions we must respect the rest periods and therefore the supercompensation.
Over the years you will learn to listen to your body and give it everything it needs. The beginnings are always easy since the progression in the physical condition is constant. The problem comes from certain physical levels where it is very common to see how the improvement in performance is blocked. The lack of rest that I mentioned earlier is usually the main culprit.
Beyond sleeping and eating a healthy diet it is important that you pay attention to post workout food. The 30 minutes after the end of the exercise are crucial to hydrate the body. During the metabolic window the body is still active and is very receptive when it comes to assimilating all the food and drink we offer.
Now that you know the phenomenon of supercompensation in the cycling You have no excuse. Put yourself in the hands of a sports specialist who controls the mesocycles or learn to regulate your own training loads. Always remember that "without rest there is no improvement."