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Understand your training plan’s periodization. Here is how it works in combination with your level and goal and how to use it in your advantage .
Training plans aim to maximize your athletic performance and fitness, while at the same time minimizing risk of injury and overtraining. To do so, periodization is part of the plan.
Periodization refers to physical (and mental) training structured around periods of progressively-loaded training load or stress. Each of these periods is followed by recovery or rest. Eevvoo’s periodized training plans are organized into macro-, meso-, and micro- cycles. All to help you reach your goal(s).
Eevvoo’s plans are structured with these cycles in mind. Balancing building and recovery for optimal adaptation.
Think of an event, like a race, you would like to attent to? What would happen if you would do a hard flat out workout the day before? And what would happen if you took it more easy in the days before? It is most likely you will have a hard time when you did the workout, since you were tired of the days before. Did you take it easy to be fresh and energetic you most likely will put in a solid and strong performance. Which would you prefer?
Adaptation is your key to improving fitness. When you go out for a workout and train hard, you actually tear your muscle fibers. When you rest and recover after this workout, the torn fibers heal, rebuilding your muscle so it can handle similar stress in the future. In other words, training itself does not produce adaptation; it is the rest that follows training that allows your body to get stronger. Do this process over and over again and your will adapt to more endurance, power and speed, or in short elevating your overall performance.
When we look at the previous questions above, It’s a simple fact that you will perform best with fresh legs and a rested body. In order to get the best out of yourself, you need to adapt. A hard workout performance will tax your system more than before. This produces better adaptation after you have had your needed rest after your hard workout performance. You can think of it as going two steps forward and one step back, eventually improving by adapting to the next hard workout.
Eevvoo aims at the best balance for you between working out, recovering from this and adapting to handle more in the future. However, a plan is only more than just a plan if you are listening to your body. It can take years of trianing and a lot of self-awareness to kind of training is appropriate to get the desired effect.
This is why you need to pick the best suitable plan. This is where the magic of plans, their periodization and working out really elevate your performance. Of course, working with a personal coach is an even better way to get you plan tuned in even better.
When you first begin structured or periodized training, the first thing you may notice is that your hard training days become harder, and your easy days become easier. Most people who train without structure will run or ride at a medium-hard pace most of the time. They might ride a little easier if they don’t feel great or push a little harder to chase a fast group of friends, but for the most part, they’re riding in the middle. You can get fast this way, but the ceiling is lower than with a structured, periodized program. Riding medium-hard all the time means you will never get the big stimulus of completing a difficult workout with fresh legs or the adaptation that comes with subsequent recovery.
When you begin a periodized training program, you will notice many rides include ‘intervals,’ or periods of work followed by recovery. These might best be done lapping a climb or finding a steady, uninterrupted flat section. In other words, they might not be as exciting as our preconceived idea of a “bike ride.” Try not to panic; you should still have plenty of opportunities to get out and explore or check off a big adventure ride. Those rides will simply become your big volume days, and your shorter, more time-compressed rides will be dedicated to intervals, which make better use of limited time.
A cool down in sports is a crucial phase that occurs at the conclusion of your workout (or competitive event). It serves to gradually transition the body from the heightened intensity from the core exercise to a state of rest. The primary objectives of a cool down are to promote recovery, enhance flexibility, and reduce the risk of post-exercise soreness or injury. Here’s a comprehensive description:
A well-executed cool down is not only physically beneficial, but also aids in the mental transition from the intensity of exercise to a state of relaxation. It contributes to overall recovery, helping athletes maintain flexibility, prevent injuries, and prepare for subsequent training sessions or competitions.
The cool down serves as a proactive measure against potential injuries by allowing the muscles to return to their optimal length-tension relationship. This aids in preventing stiffness and soreness in the post-exercise period.
At the very end or your workout you can
Possible options for the post cool down part of your workout are grabbing a drink, food or do some relaxing to get back on your feet.
This block is optinal for workouts.
danger of getting injured and therefore there is a balance between what you can handle and what the but each workout we write at Eevvoo has some fun in it. To variaty to you workouts and training plan
Training can be serious and dangerous business. Sports and injuries are unfortunately bound together. Therefore balancing between what you can handle and being injured is
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