Recovery period, rest after training
In order for your body to be able to relax, to rest after training, you need to include days of rest in the complex of classes. Experts recommend training for no more than two weeks without using such fasting days. Beginning athletes, as well as experienced professionals, may require a longer period of time needed to restore the body’s strength. It is effective to use as recovery weeks every third, fifth, etc. week, which are classes that are limited either in the amount of work performed or in the duration of the classes. Recovery days should alternate with days in which the athlete trains with maximum effort, however, the intensity of work is reduced.

The use of all kinds of ways to restore the body’s strength
Today, there are the following ways to restore the body after hard training:

to relieve tension, muscle soreness, it is effective to use massage;
to get away from the thought of physical exercise, you need to relax, chat with friends, spend time with your family, watch a good movie, listen to music.
The listed methods of relaxation can very effectively level the psychological state of a person and relieve the tension of the whole organism.

Dream
The main component for recovery and physiological development is healthy sleep. Athletes whose body regularly experiences high physical activity should sleep about 8-9.5 hours a day. If this is neglected, then the following consequences are possible:

the efficiency of the cardiovascular system is reduced by 20%;
affects emotional stability;
the ability to normally process information coming from outside is deteriorating;
reactions slow down.
Recovery of the body after a workout
Proper nutrition after heavy physical exercise involves the restoration of muscle tissue, replenishment of muscle and liver glycogen levels, and improved hydration. In the interval of 15–30 minutes after training, the human body needs energy recovery. Therefore, it is during this period that the athlete is especially needs food. The diet should contain both carbohydrates and proteins, and their ratio is 4:1. If the duration of training is more than 4 hours, then in order to avoid the manifestation of hyponatremia, electrolytes should be included in the diet.

The athlete during and after training is obliged to monitor the indications of his weight in order to know how much fluid he has lost. To prevent dehydration, the athlete must consume more than 28 g of fluid within six hours after the end of training with a loss of 450 g of body weight. A decrease in performance begins to appear when the loss of fluid in the body is more than 2%.

Warm up and cool down
The basis of all training and competition, of course, is a properly performed warm-up. Before the race, each athlete goes through his individual training program. The purpose of the warm-up is:

in increasing the frequency of contractions of the heart muscle;
in increasing blood flow to the muscle and connective tissue directly involved in training;
in raising the level of oxygen consumption.
Such exercises help to increase the elasticity of muscles, give greater mobility to the joints, increase the temperature of muscle tissue. The duration of the warm-up is in the range of 5–15 minutes, while the desired effect is maintained for the next 45 minutes. If necessary, the warm-up can be repeated.

Cool-down – carried out after the end of the workout. These exercises are needed to prepare and restore the body for future training. Very productive are such light aerobic exercises as cycling at an average pace, jogging. They help get rid of lactic acid and its derivatives, thereby reducing the feeling of soreness, heaviness in the muscles.

Use of strength training
Strength training is of paramount importance for preparing an athlete for extreme conditions of the race. Such training increases the anaerobic threshold, helps prevent overuse-related injuries, and overcome the symptoms of fatigue associated with intense training.

Bicycle selection
If the bike is properly chosen, then the adverse effects of excessive loads will be minimized. Therefore, this vehicle must meet individual characteristics of the cyclist. Along with the features, the following factors must also be observed:

the efforts made, their effectiveness;
bicycle power indicator;
the most productive landing aerodynamics.
The above indicators allow you to reduce the risk of injury, injury, provide comfort and convenience during the workout.

Practice the 10% Rule
Try to weekly increase the volume, duration of classes by 10%. For example, your individual training program per week is 16 hours. This means that from next week the duration of training will be 17.6 hours.

Interval training
Using controlled interval training, the athlete will increase the level of oxygen consumption, the anaerobic threshold will increase. It will soon be able to maintain a higher pace of riding in difficult cycling conditions.

Plan your workout the right way
The athlete’s body gets used to the loads during training through a recovery period. Here it is necessary to adhere to specific goals. The training sessions themselves should be clearly planned, setting the duration to achieve readiness and the effective frequency of their implementation.