Wow, coude bar ! I got a huge and overwhelming but very welcome fatigue cumulated last week. Even without any significant training, I knew, that the 35 hour recent training week with the two, over 160km riding will just shatter me.
Well, it actually did, cause since Monday it I work 10hours a day, including today. I am on my feet all day and even my ankles got swollen up. The 5am regular wake up became a struggle and I am hungry as hell. Well for this week, in order to recover I planned everything out differently.
Instead of waking up at 5 I set my alarm to 7 as an assurance, but usually I am up alone around 6:45. I don't jump into a warming up routine straight away, but drink my upgraded coffee. Tons of butter, 2 raw eggs, big spoon of coconut oil, hemp leaves, propolis, chaga and reishi. I drink that after I chewed on some ginger. The best and most epic, foamy cappuccino of your life !!!
I do not run in the morning, but do a big mobility session with morning chill walks, where I do pushups, pull ups, dips, jumps, breathing exercises and so.
I run only 20minutes midday to spin the system and move the legs, followed by a huge salad.
I also try to hang on to something every hour to stretch my back out and be taller.
At the evening I also do some light mobility, maybe 10minutes, and eat some quality meat, with again a huge salad.
Daily 5 to 10minutes of Ice Cold showers. This is the best habit ever. It freshen you up and keep your senses sharp, but also cool you and make you more resilient. Stronger and more protected against viruses and bacteria.
No real training going on, but focusing on absorbing the effect of that beast of a previous week. This is what you should do to ! Know what you did and know what you will be getting out from it.
When people go on their first interval session after a long and proper aerobic build up, they often feel like it is easy. Then they keep on going and starting pushing the speed limit upwards. After just about 3 to 4 weeks, they feel the first pain signals of a tight tendon, a pulled muscle, maybe a joint out of alignment, maybe some farting and digestive issues from too much acid build up. They should have started more gradually, maybe by one anaerobic session every 7 to 10 days, then after 2 months, just add on a little bit more, like twice a week for 4 weeks, before getting back to a 100% aerobic routine.
Be smart about being fast and be ready to stop and absorb. Real speed, power, agility adaptations happen in 2 weeks time. This is the period it takes to get those tendons, ligaments and muscles stronger with a rebound effect on your next training session !!!