Doing an intense pedal after spending a day resting is not the best solution to recover your body from exercise. Regeneration workouts are more suitable to relieve the body of wear and tear and to achieve better results on the next pedals.
It is common that, after a workout or even a competition, you think that the best way to recover is not to cycle the next day. However, this does not bring any benefit, not even in the short and long term and it delays increasing your performance.
Find out in this article what regeneration workouts are, their benefits and also tips on how to do them!
What are regeneration workouts?
Regenerative workouts, also called recuperative workouts, active rest, or twirls, are workouts for muscle recovery after intense pedals. These workouts are marked by high rotation, between 90 and 95 RPM, high heart rate, and very low use of force.
The objectives of this exercise are to recover muscle fibers in less time, eliminate toxins, and oxygenate the entire body. This whole set favors increased performance and leaves the body much more prepared for the next pedals.
What are the benefits of regeneration workouts?
If your intention is to evolve in intensity, volume and types of training, it is time to put the spinners into practice. We’ve listed all the benefits of practicing this recovery workout on your pedal schedule:
- accelerate muscle recovery;
- eliminate toxins accumulated in the muscles;
- minimize the risk of muscle injuries;
- relax muscle fibers;
- reinforce cardiorespiratory capacity;
- oxygenate the organism;
- improve blood circulation;
- prepare the body for the next training sessions;
- increase performance.
How to do a regeneration workout?
To do regenerative training you must follow three basic rules:
- low intensity;
- high cadence;
- short term.
It is this triad that defines a recuperative training. Your pedal needs to be done with the minimum use of force, that is, forget heavy gears and avoid climbs. The idea is to go to flat places and rotate a lot, always starting at a slow pace and, after you increase it, keep the cadence high.
The duration of such a training should be between 45m and 1h for beginners and amateurs, and up to 2h for advanced and professional cyclists. You should never extrapolate the times, in any case, to avoid injury from overtraining .
In addition, training for muscle recovery should be done at least 8 hours after the intense pedal. This gives you time to eat well, hydrate and sleep to recover your energy.
Remember to fit the regenerative training the day after the heaviest pedal. You can take a rest day after these workouts as well as do a low intensity workout the day after the whirlwind.
What precautions should I take when doing a recovery workout?
To get great results with recuperative training, you should invest in food and functional juices. After all, much of the success in muscle recovery is given by the body supplied with vitamins and nutrients.
It is worth emphasizing that regenerative training should not necessarily be done by all cyclists. If your pedaling frequency is up to three days a week, you may not need to do them. For those who have goals to increase performance, pedal more than three times a week, and compete in races, you should include them.
Doing these workouts alone requires care and moderation, since practiced in the wrong way they will bring about muscle degeneration instead of recovery.
It is ideal that you have a coach accompanying you to do these workouts, so he will schedule and monitor all the activity of your spins. And if you don’t have that professional on your side, use a cardiac monitor, which provides real-time data on your heart rate and activity.