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Supercompensation in cycling (part I)

7 August, 2020

Supercompensation in cycling is essential for every athlete. Because it is the key factor for the overtaking and recovery of lost skills. This allows to reach a recovery time of the organism thanks to the stimulus it received at the appropriate time.

What is supercompensation in cycling?
To understand supercompensation and how it works, it can be illustrated as follows for further understanding:

“It is exactly like a painter who gives shades of color to a house. Being your first time, you will always find sections that require improvement. However, by constantly practicing this art, you will intensify your ability to paint. In this way, the day will come where now he will not be a simple painter, but a professional. “

The same happens in the world of athletes, especially with cyclists. Regularly, when the holiday seasons hit, exercises and workouts are forgotten. Therefore, skills, endurance and strength are not the same as a professional, as they have been lost due to lack of training.

So there is a need for supercompensation in cycling for these athletes. Since this is the physical adaptation that stimulates the body at the appropriate time. And he will only recover with constant practice (like the painter) to develop his skill again. Allowing to recover everything that has been lost, respecting the rest periods to reintegrate energy and strength in the preseason.

How is supercompensation performed in the body?
Every athlete who has lost his training, gradually loses the adaptations his body had. Therefore, the person must increase their intensity up to a certain limit. By training every day, general adaptations will not require excessive rest. That is, by resting enough, the body will be able to return to training.

Sufficient time (perhaps a few weeks) is needed for the body to adjust again and develop physical qualities. Once achieved, the cyclist must train with intensity, and strive to acquire specific qualities. As a result, it will recharge once again what has been lost, reaching the limit of its capabilities. Now, he will have more enzymes, mitochondria, renewed muscle fibers, among others. And so the supercompensation process in cycling takes place.

The limit of supercompensation
Supercompensation is not an infinite process, it has a limit that is based on the capacity of the person. That is to say, once the cyclist has recovered all the gain that he has lost due to lack of training, he can recover it 100%. However, with constant training he will not exceed the limit of what he can give.

For example, if a person lifts weights, in due time he will increase by lifting more kilograms of weight. However, if your physical condition allows you to lift only 100 kg, it will not be possible to increase that limit. It is also with the process of supercompensation in cycling, after 6 or 8 weeks, you will recover all the possible physical qualities to your ability.

When supercompensation doesn’t improve
Now, if the biological phenomenon of supercompensation does not improve, it is because the organism has stagnated. This usually occurs when there is a progressive loss of strength, intensity and endurance of the person. Because the body lacks a lack of stimuli. Therefore, regenerative training is needed.

Cycling or other sports training sessions must maintain a margin of priority and compliance. Following the plan without altering the maximum frequency conditions will get the rider on the right track. Only then will it be possible to gradually recover its full potential.

For example, if your maximum frequency is 60% to 65% and you enjoy other activities on the weekend, you should not increase or decrease your frequency. There is a respect for rest in cycling weekly.

Is overtraining good for the cyclist?
Overtraining is a facet in which many cyclists have been tempted to exercise. Some athletes have even trained too much to adapt the body to the exercises. However, overtraining results in excessive exhaustion and fatigue.

In addition, exhaustion causes emotional damage, leading some athletes to general discouragement. Therefore, it must be remembered that overtraining does not contribute to the advancement of supercompensation. It is not necessary to fall into the wrong idea, believing that exercising more than you should have favorable results. The reality of the matter is the opposite.

Training test
Supercompensation in cycling also generates evidence that can violate the training plan that has been successfully carried out. These you