– The Continue NextHash team (@ContinueAssos) July 5, 2021
Professional runners go on active recovery runs to stretch their legs, but that’s not just the “to do” day off. Refueling, spotting the next step, dealing with journalists, sponsorship duties, there’s a lot going on. Okay, there are also sleepovers and massages, but the days off are not just a full day of relaxation and lazing around.
That said, there is still a significant drop in intensity and volume that day… because every other day is even crazier!
Let’s take a look at how easily professional runners took the day off and how much recovery they needed.
The EF Education Nippo team has partnered with Whoop to gain insight into personalized biometrics, including heart rate variability, resting heart rate, respiratory rate and sleep performance, to optimize recovery of each rider in the team.
“We’ve been able to measure training load for years now, but it’s only four to five hours a day. WHOOP gives us an overview of the other 20 hours of the day. Individually, riders were able to make changes to their routines and prioritize recovery in an actionable, data-driven way, ”says Kevin Sprouse, chief medical officer at EF Education Nippo.
This graphic above shows the Whoop data collection for the EF Education team during the first nine stages of the Tour and through Day 10, the rest day.
Looking at the top blue line first, the daily blood pressure was really high – the daily blood pressure is on a scale of zero to 21, and it measures the total cardiovascular load experienced throughout the day – hitting over 20 for six. of the stages, all had more than 1,600 meters of vertical drop, while on the day of recovery, this figure dropped considerably to 13.2.
Now looking at the recovery percentage, after racking up 546km with 10,969 meters of vertical drop in the legs in the three days leading up to the rest day, that 28% red on race day speaks volumes – this day of rest. recovery was definitely needed.
Diving into this lower day tension doesn’t mean not rolling at all. To stretch their legs, the guys from Jumbo-Visma, for example, left for a two-hour ride to Tignes on July 5 for the first day of rest of the Tour 2021. Wout van Aert recorded an average speed of 33.5 km / h (20.8 mph) for a 42 km (26 mile) spin with 474 m of vertical drop.
His teammate Mike Teunissen also uploaded his ride to Strava, but in his case it contains heart rate data and power readings. Over the entire trip, he had an average heart rate of 82 bpm and a maximum of 118 bpm. It has an average of 130 watts, with a 20-minute block around the 235-watt mark.
> 8 things you didn’t know about Strava – advanced features for exploration and performance analysis
“What distance did you cover the most on a ‘day off’? Ineos Grenadiers tweeted, accompanied by photos of the team leaving for their ride.
What is the longest distance you have traveled on a “day off”?
— INEOS Grenadiers (@INEOSGrenadiers) July 5, 2021
Perhaps a better question would have been: “what’s the biggest climb you’ve done on a day off”, as Dylan van Baarle hiked about 600 meters in his 24 km (15 miles).
At least G has passed a layer first.
– Geraint Thomas (@GeraintThomas86) July 5, 2021
And he took another nap after recording his Watts Occurring podcast with Ineos teammate Luke Rowe.
Riders also have fun testing out new shiny kits from their sponsors while relaxing with their legs on the bike.
Michael Woods of Israel Start-Up Nation was spotted driving a new five-spoke solid disc brake wheel with shallow rims from Factor Bike, Black Inc.’s in-house brand.
(There is no point in trying to find these wheels in the Tour de France peloton, as UCI regulations do not allow their use in group competitions.)
However, physical and mental recovery is required, and food can play a role in both of these areas.
The day before the rest day, the Trek-Segafredo team were treated to burgers and fries, “tour style, of course” as a rest day tradition.
— Trek-Segafredo (@TrekSegafredo) July 4, 2021
They named a healthy version, which consisted of fresh bread, 5% fat meat, fresh tomatoes, avocado, and low fat cheese, with a bit of salad and roasted potatoes on the side.
Also, notably, instead of mayo, ketchup, or regular sauce, they had beet mousse as studies have shown that beets have the potential to reduce muscle pain and inflammation if eaten afterwards. training.
> How to maximize your recovery and develop your fitness
“It’s nourishing their body after a hard day and also giving them something for the mind is quite important,” the team leader explained in a video on Twitter.
Then there is also sponsorship thank you homework, showing that you are using the published sponsored products wisely.
This time, Michael Woods of Israel Start-Up Nation was filmed with SpiderTech’s kinesiology tape applied to his legs to aid in recovery.
” To get @SpiderTech as a sponsor is such an advantage for us! “
– Israel Start-Up Nation / Israel Cycling Academy (@TeamIsraelSUN) July 5, 2021
In the video posted to Twitter, Wood says, “I wear it quite often, not least because I have knee problems.
“I call it my five o’clock pain; after about five hours of driving I often have a bit of patellar tendon pain in particular so I really find the Spider Tech Knee Band really helps with that.
“We’re doing both legs today because it’s a recovery day and I really shocked the system the last two days on the mountain.
“It was a really tough race and it was also tough conditions with the rain, and I find that this synthetic material really helps reduce inflammation – it makes you feel a little better. “
Besides stretching the legs on the bike, there are some serious tools to help the muscles.
Dorian Godon from AG2R Citroën was taking “a little rest”, while the team’s physiotherapists did magic with EME’s Polyter Evo.
A little well-deserved rest.
– AG2R CITROËN TEAM (@ AG2RCITROENTEAM) July 5, 2021
AG2R states that the wearable device is primarily used for recovery sessions, facilitating trauma in accidents and chronic trauma after over-stimulation of muscle tendons.
Last but not least, there are journalists like us who spoil the relaxation by harassing runners to get questions answered.
Enric Mas and Miguel Ángel López took on this task for the Movistar team in a press conference broadcast live as part of their day off.
What are your plans for today’s “day off” as you recover from watching the thrilling race?