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Proper Recovery Elements

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Coach Robb

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Proper Recovery Elements

When you are working on improving your riding and racing, please keep in mind that it isn't all about what you do (regarding your weekly hours of training and the intensity that you train and ride at), but rather what you absorb. When your body absorbs, it gets progressively stronger and ultimately faster. Here are a few things to look at:

Sleep: your body releases hGH (human growth hormone) when you sleep, so deep, high quality sleep is imperative to maintain a low body fat percentage. Strive to get 8 hours at night and if logistically possible, 2 hour nap during the day.

Nutrition: maintain stabilized blood sugar by eating raw fruits and vegetables every 2 hours. Supplement with fish oil morning and evening and consume avocadoes and raw nuts for high quality MCT’s (medium chained triglycerides).

Soft Tissue: take time after each workout to isolate and stretch single muscles to improve your range of motion. Also implement your trigger point therapy after your evening shower.

Structure: when you are enjoying a rest day or a week of recovery, enjoy the absence of structure. Just go exercise verses “train”.

New Activity: in addition to the absence of structure, find a new activity that you have always wanted to do: paddle boarding, surfing, hiking, climbing, etc.

-Coach Robb

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Robb, what about us old guys and sleep? 8 hours + a 2 hour nap, I just can't do it. I turn 46 this December and these days I have to try to get more than 7 hours of sleep. It seems like with 6.5 to 7 I feel rested. I still train 3-4 days a week, mostly running and cycling. How does age play into sleep duration for those of us who work regularly on our fitness?

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Hey guys - thank you for your questions!  The older we get our bodies produce less hGH naturally (hence the promoting of testosterone injections).  The 3 key components to sleep are: quantity, quality and how quickly you get to sleep.  You want to fall asleep quickly, stay deep asleep and sleep in REM 3 (deep sleep).

 

To determine if you are getting "enough" sleep, try my Vacation Sleep Test.  For two day (so you can test on the weekend) go to bed when you are tired and then go to bed.  Sleep in a cold, completely dark room and wake up when your body wakes you up (no alarm, no wife or kids).  Document how many hours your body slept.  This will give you an indication of what your body naturally needs.

 

Two key components to this evaluation.

1.  Eat a dense snack prior to going to bed so your liver feeds your brain and you stay deep asleep (if your brain runs out of sugar at night, you will be woken up). 

 

2. Keep your pre-bed routine consistent: snack, brush teeth, read a book, go to sleep (or what ever your evening routine looks like). 

 

The key is to find what works for YOUR body and how it responds to your volume and intensity of training.  Please keep me posted on your testing results.

-Coach Robb

 

-Coach Robb
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If you'd like to follow my blog, click the "follow this blog" button in the upper right.

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