Think of a hard workout you did recently. Did you do it fresh or tired? If you did it fresh, you most likely got a strong, solid performance; but if you did it tired, you most likely struggled at least a little. Now, which version do you think produced a better training effect? Adaptation is key to improving fitness. When you train hard, you actually tear your muscle fibers; when you rest and recover, those fibers heal, rebuilding the muscle so it can handle similar stress in the future. In other words, training itself does not produce adaptation; it is the rest that follows training that allows your body to get stronger. It’s a simple fact that you will get your best version of yourself with fresh legs and a rested body. That strong workout performance will tax your system more, producing better adaptation—and you need to rest in order to get that performance. Think two steps forward, one step back. It’s up to each athlete and coach to refine each dose of hard training and the administration of rest. It takes years of training and a lot of self-awareness to know what kind of training fatigue is appropriate, and a coach’s job is to make that call for you, based on your physiological markers and lifestyle. But listening to your body and communicating with your coach are what create the best outcomes. This is where the magic of coaching and periodized training can really elevate your performance over a prewritten plan.
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