A big congratulations to all of our athletes who just completed our 8 week progressive Run/Bike Fitness Program! That is a very big accomplishment and we hope that you all feel strong and confident going into your summer sports. With that being said, we would like to touch on the importance of maintaining your strength, endurance, and stamina throughout the summer months,
Athletes lose significant levels of maximum strength within 30 days
and significant levels of speed within only 5 days after training for
those qualities ceases (According to Issurin, 2010)
“Detraining may occur in as few as two weeks and possibly sooner
in well-trained individuals” – Essentials of Strength Training &
Conditioning – National Strength and Conditioning Association
If you are just completing run/bike fit, then 30 days without any continued maintenance of strength, speed or agility puts you at July 4th weekend. That is prime time biking, trail running, climbing, and activity central. For those of you preparing for races later in the season, detraining will put you back at square one for strength, endurance, and stamina.
You are at risk to lose all the gains you have made in HALF to ONE-FOURTH of the time it took you to get there. Take this into consideration as you make your way into your summer routine.
Glass Half Full Approach: Instead of reading this and thinking “How can I fit in training with such a short summer I want to be outside as much as possible” when you should be thinking “How can I NOT fit training in to stay healthy and on top of my game for the best summer yet of hiking, biking, and trail running!?”
If you have any questions, or if you are unable to make any scheduled classes we offer private 1-1 sessions or small group trainings for your convenience!
– Coach Jen Farrugia, ATC, LAT, CSCS, AIS Certified