1. Rest and recovery.

Include rest days in your training program to be able to unload both the body and the head. It is recommended to train no more than two weeks in a row without such pauses. For beginner amateurs and/or experienced athletes, it may be necessary to “switch off” from training more than once every fourteen days. Weeks of recovery training, which are sessions limited in time or volume of work performed, should be included in the training schedule every third to fifth week. Recovery days, during which the intensity of work is reduced, should alternate with workouts that include maximum loads.

2. Use of various recovery methods.

There are several ways to recover from hard training. For example, massage can be effective in relieving muscle soreness or tension. In order to distance yourself from exercise, you can watch movies, spend time with family, listen to music, or chat with friends. All this can serve as an example of effective relaxation strategies that allow you to relieve tension and come to a balanced psychological state.

3. Sleep.

Sleep is essential for physiological growth and recovery. It is generally recommended for people with high physical activity that a night’s sleep be between 8 and 9.5 hours every night. If an athlete deprives himself of sleep, this can lead to a decrease in the efficiency of his cardiovascular system by 20%, to a slowdown in reaction, a deterioration in the ability to process external information, and also affects emotional stability.

4. Replenishment of the energy reserve after training.

The goal of post-exercise nutrition is to replenish muscle and liver glycogen stores, improve hydration, and repair muscle tissue. You should eat your post-workout meal between 15 and 30 minutes after you finish your physical activity, which is when your muscles are most in need of energy recovery. The best effect will be achieved if the ratio of carbohydrates and proteins is 4:1. It is necessary to control your weight before and after training to determine the amount the fluid you have lost. In order to avoid dehydration, you need to consume at least 28 grams of fluid for every 450 grams of weight lost within six hours after training. Performance already begins to noticeably decrease if the fluid loss is about 2 percent. Be sure to include electrolytes in your diet so you don’t run the risk of hyponatremia if you exercise for more than 4 hours.

5. Warm up and hitch.

A good warm-up is one of the key points in both the training and competitive process. The pre-race program is unique for every athlete. The main goals of the warm-up are to raise the heart rate and oxygen consumption, increase blood flow to the connective tissue and muscles that are directly involved in the main work process. These preparatory exercises cause the necessary increase in the temperature of the muscle tissue and contribute to the achievement of greater joint mobility, as well as muscle elasticity. A warm-up lasting from 5 to 15 minutes retains the desired effect for 45 minutes after its completion. Then, if necessary, you can repeat the same exercises. Another important point is the hitch. It is used to recover and prepare the body for the next workout. Low-intensity aerobic exercise, such as light jogging or cycling at a moderate pace, is very effective in getting rid of lactic acid derivatives and, accordingly, reducing the feeling of heaviness in muscles.

6. Inclusion of strength training.

Strength training is essential to prepare the body for extreme racing conditions. They can prevent overexertion-related injuries, as well as increase anaerobic threshold and help overcome fatigue symptoms associated with intense exercise.

7. The right choice of bike.

The right choice of bicycle minimizes the undesirable effects associated with overvoltage. The bike must match the individual characteristics of the athlete. In doing so, factors such as the most effective landing aerodynamics, power, effort efficiency. All this will minimize the risk of injury and damage, as well as provide the necessary comfort during training.

8. Follow the 10 percent rule.

Increase the duration of classes or the volume of training by no more than 10% per week. For example, if your training program includes 15 hours of training per week, then the recommended duration of training sessions next week is 16.5 hours.

9. Interval training.

Controlled interval training helps improve things like oxygen consumption and anaerobic threshold, and ultimately helps you adapt to maintaining a higher pace in race conditions.

10. Plan your workouts properly.

Recovery helps the body adapt to training loads. At the same time, everything should be subordinated to specific goals. Workouts should be planned with varying frequency and duration to achieve optimal readiness.