Why do we regress in training and progress at rest?

For any athlete, and especially cycling enthusiasts, there is a well-known phenomenon: sometimes, even when training intensively, performance stagor even regress. Surprisingly, it is often at rest that progress comes to life. This paradox is based on a fundamental principle of training: supercompensation, a concept essential to understanding how to achieve and maintain lasting gains in performance.

By Jean-François Tatard – Photos: ©Adobe Firefly

Supercompensation is the process by which the body adapts and strengthens itself after intense stress.. During training, the body is subjected to stress that depletes energy resources, breaks down muscle fibers, and creates physiological fatigue. Immediately afterwards, the body seeks to regenerate. It does not simply return to the starting level, but, in an effort to prevent future stress, it "overcompensates" by strengthening itself to be better prepared the next time. This overcompensation stage is crucial: it is the reason why Rest must be scheduled and integrated into the training cycle as a real session in its own right.

Why Intensive Training Can Lead to Regression

Too often, athletes think that more training necessarily means more progress.. However, by constantly stressing the same muscles, nervous system and endurance, without allowing sufficient breaks, they run the risk of never allowing the body to enter the overcompensation phase. Instead of progressing, the body accumulates fatigue, unrepaired muscle micro-tears and inflammation, leading to a regression in performance and even the risk of injury.

Overtraining, or lack of adequate recovery, also leads to decreased hormonal and immune capacities.. For example, constant levels of cortisol (the stress hormone) can deplete energy stores and reduce the body's ability to recover. Signs of this regression can include chronic fatigue, decreased motivation, and a feeling of heavy legs during training sessions.

Schedule rest as a training session

Rest should be planned and incorporated into the program with the same rigor as any training session. Here are some key elements to consider to optimize this recovery period:

1. Active rest vs. complete rest : in cycling, active rest (light, low-intensity rides) can help eliminate metabolic waste and improve blood circulation, thus promoting muscle recovery. However, it is essential to also include complete rest days, especially after very intense sessions or competitions.

2. Nutrition and hydration : During the resting phase, nutrition becomes even more crucial. The body needs protein to reconbuild muscle fibers and carbohydrates to restore glycogen stores. Not neglecting hydration is also fundamental, as water helps eliminate toxins and keep cellular processes in balance.

3. Better Sleep : Sleep is one of the invisible pillars of progression. It is during sleep that the body produces growth hormones, essential for tissue repair and strengthening. Quality sleep also promotes better hormonal regulation, reinforcing the benefits of overcompensation.

4. Listen to your body : Sometimes the best programming requires real-time adjustments. Recovery is a science, but also an art. It’s crucial to listen to the signals your body is sending, such as unusual pain or persistent fatigue, and adjust rest periods accordingly.

Rest, an essential ally for lasting

By incorporating rest as a strategic part of the training program, cyclists can optimize their performance and extend their athletic journey.. Overcompensation is based on a delicate balance between training stress and recovery. To ignore this principle is to deprive yourself of the full potential for progress that training can offer.

So, to make sustainable progress, we must: reconIt is clear that performance is not only built on the bike, but also in the moments when you put your foot down, to let your body relax. reconto build and strengthen.

=> All our Coaching articles

Jean-François Tatard

- 43 years old - Multidisciplinary athlete, sales coach and sports consultant. Collaborator on specialized sites for 10 years. His sporting story begins almost as quickly as he learned to walk. Cycling and running quickly became his favorite subjects. He obtains national level results in each of these two disciplines.

Leave comments

Your email address will not be published. Required fields are marked with *

This site uses Akismet to reduce unwanted. Learn more about how your comments data is used.

You may also like