Warm-up periods of five to 15 minutes are recommended with the effects lasting up to 45 minutes. After 45 minutes of inactivity, re-warming may be needed. On the other side of the coin, the recovery process and preparation for the next day's training begins with a proper cool down. Low-intensity aerobic exercise, such as aquatic-based training, light jogging or cycling, are effective cooldown activities for clearing lactic acid and lessening the severity of muscle soreness.
6. Integrate Strength Training
Strength training is essential for preparing the body for the rigors of training and racing. It facilitates bone health and enhances injury resistance, including factors that contribute to overuse injuries. It can boost lactate tolerance and assist with delaying fatigue.
7. Use Proper Equipment
Correct equipment minimizes unwanted stress. A bike should fit you, not you fit the bike. Cycling posture and position is individualistic for maximizing aerodynamics, power, efficiency and comfort while minimizing injury potential and discomfort.
8. Follow the 10-Percent Rule
Increase annual training hours, or training volume, by ten percent or less. If you are training according to time, for example, and your triathlon program called for 15 hours of training this week, it's recommended training hours not exceed 16.5 hours the next week.
9. Interval Train
Proper interval training can improve VO2 and anaerobic threshold. Intervals allow your body to adapt to and eventually race at greater speeds.
10. Know That More is Always Better
Recovery allows your body to adapt to training loads. Conditioning should be specific to the event you are training for. Training volume can be defined as the combinations of how often you work out (frequency) and how long you train (duration).Heal yourself at a yoga class.
Vic Brown is an associate strength and conditioning coach at Boston University and assistant coach for Boston Performance Coaching, a triathlon and endurance athlete coaching service. He can be reached at firstname.lastname@example.org.
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