Recovery Uger
📊 Medium⏱️ En uge hver 3-4. uge
Recovery uger (også kaldet deload weeks) er planlagte perioder med 40-60% reduceret træningsvolume hver 3-4. uge. Dette tillader supercompensation, forhindrer overtraining og sikrer at kroppen absorberer træningsstress før næste progression block.
⚡ Hurtige fakta
Intensitet:Bevares eller reduceres let - fokus er på volume reduction
Varighed:En uge hver 3-4. uge
Restitutionstid:Maksimeret - kroppen får tid til at adaptere
Frekvens:Indbygget i enhver god træningsplan
📜 Historie
Konceptet kommer fra periodization theory udviklet i 1960-70'erne. Tudor Bompa og Vladimir Issurin populariserede systematic recovery integration i sports training
💡 Tips & Tricks
- •Schedule recovery weeks i calendar ahead of time - non-negotiable
- •Use recovery week til at catche up på sleep debt - prioritér 8-9 timer
- •Ekstra stretching, foam rolling, massage during recovery weeks
- •Mental break - skip GPS, run by feel, enjoy running for fun
- •Perfect time for easy trail runs eller exploration - variety
- •Weight ofte stiger slightly (glycogen+water) - don't panic, normal
- •Performance i næste buildup week often better end før recovery
- •Track morning resting HR - should decrease through recovery week
- •Elite tip: 'The fitter you are, the more recovery you can absorb'
- •Use saved time for strength work eller mobility hvis energy allows
🎉 Sjove fakta
- 💡Eliud Kipchoge's træning inkluderer recovery weeks hver 3-4 uger - even elites need dem
- 💡Research viser athletes med planned recovery weeks improve 15-20% mere over season than no-deload group
- 💡Mo Farah's coach Alberto Salazar var believer i aggressive recovery weeks - 'rest is training'
- 💡Paula Radcliffe brugte recovery weeks strategisk - called them 'absorption weeks'
- 💡Japanese ekiden teams har mandatory light weeks built ind - injury prevention priority
- 💡Kenyan runners often have natural recovery weeks around holidays eller travel - built-in periodization
- 💡Studies viser overtraining syndrome tager 6-12 måneder at recover from - prevention via deloads crucial
✅ Fordele
- +Tillader supercompensation - kroppen rebounds stærkere
- +Forhindrer accumulated fatigue og overtraining syndrome
- +Reducer injury risk ved at give væv tid til at heale
- +Mental break - forhindrer burnout og motivation tab
- +Immune system recovery - reducerer sygdomsrisiko
- +Glycogen resynthesis og hormonal balance restoration
- +Absorption af tidligere træningsblok - gains realiseres
- +Performance ofte bedre efter recovery week end før
🏃 Klar til at prøve Recovery Uger?
Udforsk vores skoanbefalinger for at finde det perfekte udstyr til denne træningsmetode.
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