Often, we tend to over complicate things like recovery when the answer(s) is so simple and right in front of us. Hydrate. Eat properly. Sleep more. Take rest when you need it. Awesome video, 10/10 with the advice. It's stuff like this that we all kinda know, but so often get wrong because it can be quite hard to do on a consistent basis!
Most recent Garmin wearable devices will measure sleep quality, HRV changes and the extent to which you have recovered from exercise efforts. Whilst I don't treat this info as definitive, I certainly contrast/compare to how I feel about myself. A few times I've just not been able to put into words why I don't feel up to doing a hard session - as a serious athlete, we are used to banishing motivation reducing thoughts from our heads! - but the watch has shown me that one or two of the metrics are in bad shape and I know that I really ought to back off and focus on recovery.
I am 69, and I am lucky to sleep 4 hours straight. I keep waking up and can't get back to sleep. I just quit taking prescription sleep medication (Trazadone) because it wasn't that effective and concerned about long-term side effects. I will get about 2 hours of sleep tonight. Help!!!
I am just an avid cyclist (not a medical pro) but sometimes have sleeping problems similar to what you described. Some tips I use are. Magnesium-glycinate not every night but a few times per week. Avoiding intense rides too close to sundown because it is too close to bedtime and sometimes I can't get to sleep. Room temperature a bit cooler than normal. A dark room. If I wake up in the middle of the night, I avoid turning on lights as much as possible or only leaving the light on for as little time as possible. Avoid the phone and computer screen in the middle of the night. Tracking my diet to see what foods affect my sleep or help me sleep. What time I eat dinner and how that affects my sleep. Hard to sleep on a full stomach but also hard to sleep when too hungry. Milk seems to make it hard for me to go to sleep but a small bowl of ice cream does not. Certain B vitamins can affect sleep so if I do any supplementation with B vitamins, I try to only take those in the morning. I also avoid any naps during the day (unless I am really sleep deprived) because it seems most often to affect my sleep later that night. Also, when I close my eyes and having trouble sleeping, I try to force myself to visualize something beautiful - this helps me transition to a dream state sometimes. Best of luck to you.
Make sure your iron levels are high enough. I'm anemic due to celiac, and if my iron levels drop it affects my sleep. When I increase it again, sleep! Check with your doctor, of course.
Often, we tend to over complicate things like recovery when the answer(s) is so simple and right in front of us. Hydrate. Eat properly. Sleep more. Take rest when you need it.
Awesome video, 10/10 with the advice. It's stuff like this that we all kinda know, but so often get wrong because it can be quite hard to do on a consistent basis!
Excellent, you deserve a lot more followers.
legit!
Damian knows his stuff!
Simple and useful, a great channel
Carbs, carbs and more carbs! That's the key to successful recovery!
Most recent Garmin wearable devices will measure sleep quality, HRV changes and the extent to which you have recovered from exercise efforts. Whilst I don't treat this info as definitive, I certainly contrast/compare to how I feel about myself. A few times I've just not been able to put into words why I don't feel up to doing a hard session - as a serious athlete, we are used to banishing motivation reducing thoughts from our heads! - but the watch has shown me that one or two of the metrics are in bad shape and I know that I really ought to back off and focus on recovery.
I am 69, and I am lucky to sleep 4 hours straight. I keep waking up and can't get back to sleep. I just quit taking prescription sleep medication (Trazadone) because it wasn't that effective and concerned about long-term side effects.
I will get about 2 hours of sleep tonight.
Help!!!
私もカレトトモニに2時間おきトイレ^_^
ほぼ毎日サイクリングしてますが，どんどん力を失うのが分かる74歳のジィジ．
I am just an avid cyclist (not a medical pro) but sometimes have sleeping problems similar to what you described. Some tips I use are. Magnesium-glycinate not every night but a few times per week. Avoiding intense rides too close to sundown because it is too close to bedtime and sometimes I can't get to sleep. Room temperature a bit cooler than normal. A dark room. If I wake up in the middle of the night, I avoid turning on lights as much as possible or only leaving the light on for as little time as possible. Avoid the phone and computer screen in the middle of the night. Tracking my diet to see what foods affect my sleep or help me sleep. What time I eat dinner and how that affects my sleep. Hard to sleep on a full stomach but also hard to sleep when too hungry. Milk seems to make it hard for me to go to sleep but a small bowl of ice cream does not. Certain B vitamins can affect sleep so if I do any supplementation with B vitamins, I try to only take those in the morning. I also avoid any naps during the day (unless I am really sleep deprived) because it seems most often to affect my sleep later that night. Also, when I close my eyes and having trouble sleeping, I try to force myself to visualize something beautiful - this helps me transition to a dream state sometimes. Best of luck to you.
@@markmark2469さん，日本は，毎日40℃近いです．午前中3時間，ほぼ毎日サイクリングを楽しんでいます． 我々は前側の筋肉群が優先的で，いわゆるママチャリ漕ぎの民族です．
欧米人の後側優先的の，ハムストリングスで120度付近からの引き上げに使える走行技術は，全く驚くべき事実でした！！
つまり，ハムストリングもクリップレスペダルにより320度辺りから踏み込みに使うので，シトウキンとともに，ので同時収縮してすぐに疲れてきますね．
ので欧米人の「コグ」をもう9年目です．素晴らしい走行技術で，引き上げ優先的「コグ」にしてから毎日楽しいサイクリングすることができるようになりました．
夜尿症は，泌尿器科で癌検査がてら検査して，老人はあたりまえだと言われました．
年金生活なので，いつでも寝れますが、できるだけ昼寝も避けるようにして，グリシリン酸マグネシュウムも参考させていただきます．
余談ですが，このセミプロコーチに興味を示していますが，言葉がわからないので悲しいですね．
日本人は新城幸也選手がいますが，ママチャリ漕ぎなので，ずば抜けた心肺機能のみの，また黒人選手もママチャリ漕ぎなので，欧米人選手に勝てることは不可能です．
長々とありがとう．
Make sure your iron levels are high enough. I'm anemic due to celiac, and if my iron levels drop it affects my sleep. When I increase it again, sleep! Check with your doctor, of course.
@@markhilborn3786さんありがとう．
it's not possible to recover fast. each body is diferrent. You have to know yourself.