The 3 Cs for Recovery

Recovery is a vital component of any training program from recovery during a training session, between intervals and between training sessions. The training concept of stress/adaptation suggests that through training we induce a stress as a result of the training load we do (volume + intensity) and this forces our bodies to adapt.

The trick is to provide the right stimulus stressing our bodies withing our own limitations. That is, to do the right amount of load to force our bodies to produce a series of physiological adaptations that ultimately will increase our fitness, but managing this to avoid more of what our bodies can handle resulting in inadequate recovery.

Failure to adequately manage your load and allow your body to adapt can result indifferent scenarios:

1. From session to session this can result in excessive micro damage on our musculoskeletal system in the form of delayed onset of muscle soreness (DOMS) or high levels of creatine kinase (CK). This might force the athlete to reduce the load of the next session or delay/skip training making it inconsistent.
2. From a series of sessions, in addition to the above, it can also result in your body inability to restore your body's glycogen which you body oxidize to propel your training in addition to fat. Though when compared to fat storage, we have a limited captivity to store glycogen hence it is vital to replenish it.
3. Chronic fatigue - by constantly pushing your body beyond your own capabilities, athletes eventually can face big setbacks in the form of injuries.

In order to avoid the above, at PBM Coaching we have developed a simple approach to address this through the 3 Cs for recovery. It will give you an idea as to what strategies you can apply to enhance your recovery and improve your fitness, in addition to reminding you to always manage your training load wisely.

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