Master's Recovery
Frank Overton
Masters Cyclists (40+) need more recovery from training than younger cyclists. Coach Frank breaks down the three main principles of master's recovery in this podcast episode 👇
They say that the true gains made in sport performance come not from the hard training, but with the rest from the training - the adaptation. This becomes more and more important as we get older, and in order to continue training hard and enjoying the sport of cycling, we absolutely must prioritize recovery. This week on the show, Coach Frank breaks down the three main principles of master's recovery:
- Sleep
- Nutrition
- a Well-Designed Masters-Based Training Plan
Frank dives into thoughts on meditation, winning in the kitchen, and training less (crazy right?) to maximize recovery and thus get faster on the bike, basically for free!
We say ‘master's recovery’ as opposed to most recovery recommendations you hear in the popular media that pertain to younger athletes (who recover faster and better). Or ‘elite athletes’ in the scientific literature. This podcast is a continuation of the June 12th, 2018 podcast Jackson and I recorded for our 4th ever episode way back when. Go back and give that podcast a listen but know that here today I will mainly be speaking about recovery as it pertains to adults, ‘weekend warriors’ as recovery relates to their lifestyles. These days, successful upwardly mobile people lead stressful busy lives. So much so, that I think back to my life in my 20’s and 30’s that was so simple and I sleep like a champ, ate well and recovered great. In fact recovery wasn’t even an issue. I just thought that’s how it was.
Add in a few kids, a stressful job, a relationship with your spouse, a pandemic, your career, and age related decline and whammo - that’s what we are talking about today. So much so that for the athletes I coach who are over 40 and the questions we field about training there are 3 VERY important aspects of training that pertain to masters athletes. They pertain to all ages athletes but I’m specifically going to talk from my experience as an athlete and a coach who is over 40 dealing with and working on these three (Sleep, Nutrition & Training Plan)
Thanks to everyone for tuning in, subscribing and reviewing on Apple Podcasts, and for engaging in our forum! For more things cycling training, visit http://fascatcoaching.com.
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Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals
Phil Gaimon's FONDO
- Complete similar workouts to what Phil does to prepare for all his KOM's
- Sweet Spot training, threshold intervals, and some anaerobic work
Phil Gaimon's Strava PR Plan
- Perfect Plan for Those with Less Training Time, starts at 15 minutes per day
- VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot
Road Race In-Season
- Weekend racing and group rides with weekday training and recovery
- anaerobic efforts like criss cross, Over/Unders Sweet Spot, ThresholdÂ
Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, ThresholdÂ
