How can reducing the training load help you.

Load reduction is a strategy used by people involved in endurance sports to reduce the amount of training before an event or competition. The rationale behind this strategy is that reducing the load will help you save energy by reducing the need for recovery. This is a way to prepare the body for the event and increase productivity.There are various methods of gradual reduction, but the most common is training with a smaller volume and an increase in intensity. This particular approach- reducing volume while increasing intensity-has been shown to significantly improve endurance. With other methods, both volume and intensity are reduced.

While gradual transition is usually used to prepare for a specific event, it can also improve your regular training performance, including providing better recovery, helping prevent injury, and providing a psychological break from rigorous training. Dose reduction is also often combined with a carbohydrate diet to get the body in an optimal position in terms of energy and recovery before competitions.

How to Use Load Reduction to Improve performance

Reducing indicators to improve overall performance in addition to preparing for the event is a reasonable choice.

* Plan an easy day after a normal day of endurance training.

* Reduce mileage by 50-75%.

* Reduce the number of workouts by 20% or arrange a day off for a full recovery. * Use a rating on the perceived stress scale to increase the intensity to 16 or 17, that is, up to 90% of your maximum effort in one day. Include interval training in this activity.

The above methods are just some of the options for reducing the load. Studies show that the choice of high-intensity, small volumes is useful for improving the performance of endurance athletes.

Is it worth trying to reduce the load?

Using taping as a means of increasing performance in your regular workouts can offset some of the side effects and risks of endurance sports. For example, if you notice that your recovery has slowed down or you feel increasingly sore and fatigued after a workout, adding weeks of gradual reduction can provide a much-needed break without compromising progress and productivity.

Weeks of gradual reduction can also help your body have time to replenish depleted glycogen energy reserves, restore tissues and water balance. In addition, the reduced volume gives rest to your joints and muscles, potentially reducing the risk of injury.

As you know, endurance training can affect the psyche. This is a time-consuming process that needs to be thought about. You should not only plan your training time, but also work during recovery and make sure that you eat right to maintain your workouts.

Reducing the workload allows you to take a break from training, leaving more time to relieve stress, for example, to spend time with family and friends. After all, if you enjoy a workout, you have a better chance of continuing it.

What you need to know before you start working

Before you start adding a gradual change to your training program, it's important to understand that if you increase your intensity, you may face new challenges, especially if you haven't worked with a higher intensity before. Here are some tips to help you deal with these issues.

Listen to your body

Be sure to listen to your body. If you feel that the intensity is too high, increase the volume a little and decrease the intensity. Don't be afraid to give yourself rest days if your body tells you it needs them. This will give your body much-needed rest and could potentially help prevent injury.

And, if you feel tired during the day or you have painful sensations in your joints or muscles that do not go away after rest, you should talk to your doctor. You should also step back if you are experiencing signs of hormonal changes and talk to your doctor. You need to be sure that you know about your body's signals and take care of yourself.

Eat enough

Pay attention to your nutrition at this time. You may feel more or less hungry because of the change in volume and intensity. Make sure you eat enough and drink plenty of water. Use isotonics if your workout lasts more than 1 hour.

When to consume water

* Before training: Drink 200-350 ml of liquid 15-30 minutes before training.

· During training: consume from 100-200 ml of liquid every 15-20 minutes.

* After training: Restore your water balance by drinking approximately 700 ml of water for every kilogram you lost during training. Weigh yourself before and after training for understanding.

Result

Load reduction is an excellent method of switching workouts to prevent some of the effects caused by endurance sports. In addition, a gradual decrease can improve your performance at an event or help you achieve your usual training goals.

Try different methods of gradually reducing the load and adjust the amount and intensity that you change, depending on the reaction of your body to it. In the end, you will choose the way that suits you.