Recovery

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2009-08-12 8:27 PM

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Lesmurdie, Perth
Subject: Recovery
Is it necessary to have the 4th week of training as a recovery week? I have never done this in the past, and am wondering if I should. Will having a recovery week help my performance, and do you need it if you training for a sprint or Olympic, or is it only beneficial if your training for a HIM or Ironman.

Edited by Oggi 2009-08-12 8:34 PM

2009-08-12 8:32 PM
in reply to: #2345229

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Expert
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Subject: RE: Recovery
My coach says 3 weeks hard, 1 week reduced volume and intensity. This will keep your body fresh and will reduce the chance for burnout.
2009-08-12 9:05 PM
in reply to: #2345229

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Expert
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Colorado Springs, Colorado
Subject: RE: Recovery
Is it necessary - no. But if you're following a plan with this in it, then follow the plan. I've gone months with no cutback timeand had no ill effects, but I don't follow a plan.
2009-08-12 10:13 PM
in reply to: #2345229

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Master
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Kirkland, WA
Subject: RE: Recovery
definitly helps on the mental aspect.  if you keep going harder and harder (more volume) week after week, after 6-7 weeks, you start to get pretty burned out (i have found).  i did essentially an 8 week build to my first half ironman (boise 70.3), where it was pretty much up up and up. . with my least volume around 11 hrs.  it was very tough. the reason i didn't have cut back weeks was because i was trying to accomplish a lot in a short amount of time.  trying to do that may have hurt me overall. . .
2009-08-12 10:24 PM
in reply to: #2345229

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Subject: RE: Recovery
Um, it depends.  If you are in my age group then, no, you do not need to have a recovery week.  In fact, set those weeks aside as 2X training weeks.  Otherwise, yes, recovery weeks are very important and probably the most undervalued part of a training plan.
2009-08-13 8:36 AM
in reply to: #2345229

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Subject: RE: Recovery
Recovery is a necessary part of training.  But how you best achieve that recovery can depend on many factors.  So, no, it is not necessary to follow 3 weeks "on", 1 week "off".  But it's a standard pattern that many 'canned' plans follow.

2009-08-13 10:58 AM
in reply to: #2345229

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Subject: RE: Recovery

Like most people, I say go for the recovery week. Actually doing it is another story. It is so important to training, but so overlooked. It is easy to think that you never need to scale back your training hours, mileage, etc...and just keep pushing limits.

But a week with 25% less training actually helps you. Your body recovers, and you are able to push yourself to new limits the following week.

Example...I was supposed to have a recovery week a month for the past two months. I am a run team captain, and some people were just not at the level they needed to be. Also, I had a triathlon of my own. 2 races last week with 8 weeks non-stop right before it equals overtraining, and now I'm paying for it. We won the road race, and I got 5th in my AG in the tri, but now my immune system is wrecked and I have a rough head cold. The worst part: I have a week long vacation in Kona (for diving)...however...congestion in the head = no diving. Hopefully, I can beat this cold within 3 more days.

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