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Rest days per week10/13/2023 Always try to ‘individualize’ your training schedule and load-do not blindly follow a pro athlete’s regime!.Monitor the easy/light training sessions/days as carefully as you would the hard/intense ones.Every season, there should be a more extended period of planned regeneration, typically five to 10 days, and this often comes in the form of a mid-season break (during a regular race season).Allow for one to three regeneration days within periodization. Rest days per week full#At least one full day per week should be assigned to active recovery.When building a training plan, there should always be systematic recovery and regeneration built in. RELATED: Dear Coach: Do I Have To Take Rest Days? On these days, I recommend some gentle stretching, massage, and good self care. For example, if you’ve had a high volume/high intensity weekend of training, then taking a Monday as a day off your legs day is a perfect way to expedite recovery.Ĭomplete rest days are exactly as they sound: no training at all. I do not recommend running or strength/gym work for triathletes when it comes to active recovery.Ī day off your legs is highly recommended for high load training periods or for athletes who need significant soreness removed from their legs. It definitely needs to be easy pace, low resistance, light load and zero impact. It can be anything from 20 minutes to 90 minutes, and should help to increase blood flow and reduce muscle soreness and inflammation. They can each serve different purposes at different times in your training, but how do you know when to plan them?Īctive recovery is usually swimming, easy riding/spinning, or stretching/ mobility work. There are three different types of recovery days: complete rest days, a day off your legs (so swim-only days), and active recovery days. Rest and recovery days are essential for a number of reasons, including rebuilding and repairing muscle tissue strengthening joints and ligaments replenishing fluids and energy stores refreshing your mental energy reducing the risk of injury avoiding overtraining and helping to improve your performance and results. Recovery can never be a “one size fits all” topic-it is as unique to you as your training-and what works for one person can be disastrous for the next. Heading out the door? Read this article on the new Outside+ app available now on iOS devices for members!
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