active recovery
日曜日のじょんのび練習に参加した人たち、筋肉痛ですか？山の練習はハードですね！
僕は最近たくさん乗っているからちょっと疲れています。
疲れている時には二つのCHOICEがあります:
1 rest
2 active recovery
昨日は2番のactive recoveryをしました。軽い運動で回復を助けるというものです。自転車なら1～2時間フラットなコースを走ります。ギアはフロントのインナー、ケーデンスは高く、心拍数は低くします。昨日は1時間に100bpmくらいの心拍数で走りました。その後ストレッチをして、お風呂に入って、とても気持いいになりました。
以前はハードトレーニングばかりしていましたが、今年からは体と相談してactive recoveryも取り入れていきたいです。
がんばります！
Everyone who took part in Sunday’s じょんのび group ride, were you feeling it yesterday? Training in the hills can be pretty tough eh! I've been riding lots recently, so I'm feeling a little tired.
When you are tired, you have the 2 choices:
1 rest
2 active recovery
Yesterday I opted for No.2 active recovery. Basically, if you do light exercise, you can help your body to recover. On the bike this means riding on the flats for an hour or two. You should ride in the small chain ring, keeping cadence high and heart rate low. Yesterday I rode for an hour, keeping my HR at about 100bpm. After that I took time to stretch and take a hot bath, which left me feeling really good.
Previously I used to ride hard all the time. This year I want to listen to my body and include active recovery in my training.
I'll do my best!
Photos: long flat recovery road / cherry blossom beginning to bloom
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Andy - I'm glad to hear you are doing active recovery! At the moment my active recovery includes bouncing baby Sean on my knee - but actually it is hard work and more like training! It saves me a trip to the gym....
日曜日の練習後、僕はrest、rest、rest!!です。
ところでandyさん、週末の八ヶ岳、がんばってくださいね！
I after it practices of Sunday am rest, rest, and rest.
By the way, it climbs up the slope on Mr. andy and the weekend, and
Mt.YATSUGATAKE it holds out.
Andrew,
Your active recovery sounds much more fun than mine! Looking forward to bouncing Sean on my knee some time soon! Don't forget the bicep curls too - I find a 500ml can works best!
Tsuchiya,
rest, rest, rest がいいですよ！僕は ride, ride, ride - drink, drink, drink - sleep, sleep, sleepのローテーションが一番好きですね。八ヶ岳頑張ります！
Andy, thanks for the advice - perhaps I will try one of those special 1000ml cans next time!
Hope you are getting plenty of rest or active recovery before your ride at Yatsugatake this Sunday. Looking forward to hearing your race report! Do your best!!