To hill sprints, you must train. Until then, I’m not teaching you anything. It is accepted that the more we train, the more we progress. That’s true, but only to a certain extent. Indeed, training is the stimulus (stimulation)z that tells your body that it must adapt to cope with stress. But for that to happen, you have to give your organization the means to do that.
It is said that: “It is by recovering that we progress. That’s true, but just leaving time between two sessions is not enough. Your recovery capacity is limited and progresses very little compared to your training capacity. This may be a problem for you as your level increases.
So how can you recover enough so that you can continue to progress without running out? To answer this question, let’s first look at how recovery works.
After a full body workout, your level is temporarily lower than before you start it. This is due to the fatigue caused by your session. With sufficient rest, you will gradually return to your initial level and then exceed it. This last step is called “overcompensation”.
The main aspects of recovery
Recovery is not just doing nothing or sleeping. It has many facets that are best taken into account to recover effectively. Here is a synthetic list:
The energy plan
Your body uses many substances during an effort: glycogen, fatty acids, creatine, amino acids, water, vitamins, minerals. To repair and build muscle, you must rebuild these reserves, or even bring surplus for some (eg amino acids, creatine, carbohydrates) to reduce catabolism (destruction) and promote muscle anabolism (construction).
The muscular plane
During a bodybuilding session, the muscle fibers are damaged. A delay of 48 hours is recommended between 2 requests of the same muscle so that it regenerates. In the case of intense eccentric work, muscle repair may take more than 4 days.
It is important to note that the tendons are much less vascular zed than the muscles. Thus, in case of damage, they take much longer to heal (eg tendonitis).