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Rest days & super compensation

Rest days, recovery week and the supercompensation 

4 different types of fatigue (1):

  • Metabolic workload
  • Neuronal fatigue 
    • Peripheral nervous system: contractile apparatus
    • Central nervous system: concentration
  • Psychological fatigue: stress, motivation
  • Environmental pollution: travel, jet lag, climate

Rest Day:

  • Regeneration phase for adaptation processes
  • Optimal length of the recovery phase: depending on intensity and duration of the previous training session
  • 2:1 ratio of load and recovery (2)

Designing the rest day:

  • Stretching and foam-rolling
  • Removal of metabolic processes (3)
  • Electrolyte replenishment, energy storage
  • Light aerobic loads are possible 
  • Distraction from sport

Recovery week:

  • Reduce scope and intensity 
  • 3:1 Ratio of load and recovery
  • Repair of the damaged cell organelles and the contractile apparatus
  • Supercompensation (3)

Supercompensation (3)

  • Adaptation reaction of the organism to a training stimulus
  • Recovery operations improve performance 
  • Duration: 4-5 days

Sources

  1. Calder, A. (2003). Recovery strategies for sports performance. USOC Olympic Coach E-Magazine, 15(3), 8-11
  2. Sandig, Dennis (2011): Winterflucht. In: triathlon-training, April-Mai 2011, S. 26-28.
  3. Akademie für Sport und Gesundheit. Superkompensation. Aufgerufen am 10.08.2020 unter: https://www.akademie-sport-gesundheit.de/lexikon/superkompensation.html