---
title: "To improve recovery, reduce life stress..."
date: 2023-11-18
categories: ["Recovery & sleep"]
url: https://www.semiprocycling.com/digest/to-improve-recovery-reduce-life-stress
author: Damian Ruse (SEMIPRO Cycling)
---
# To improve recovery, reduce life stress...

![](https://www.semiprocycling.com/digest/images/47509324d43ff8d58bac8ff6.webp)

[Psychological stress slowed down muscle recovery for 96 hours after intense exercise!](https://journals.lww.com/nsca-jscr/fulltext/2014/07000/chronic_psychological_stress_impairs_recovery_of.26.aspx)

![](https://www.semiprocycling.com/digest/images/d9e64769eeb28cfe90f21605.webp)

This study found that **stress can slow down how quickly your muscles recover after intense exercise**. People who are really stressed might feel more tired, have less energy, and feel sorer for longer after a tough workout. This means **if you're dealing with a lot of stress from work or family, it could take your body longer to bounce back after a big ride**. So, if you're feeling really stressed, it might be a good idea to give yourself a bit more time to recover after intense exercise.  
  
Training and non-training stress both demand the body's resources. To enhance training benefits, it's important to reduce other sources of stress. A consistent routine and lifestyle help manage energy demands more predictably and efficiently, making training more effective.

For busy cyclists balancing work and family stress, here's what you can do:

1. **Monitor Stress Levels**: Be aware of your stress levels. High stress can mean you need more time to recover after cycling or workouts.
2. **Adjust Training Intensity**: If you're experiencing high stress, consider reducing the intensity or volume of your cycling sessions.
3. **Increase Recovery Time**: Allow for longer recovery periods during high-stress times. Your body may not bounce back as quickly as usual.
4. **Use Stress-Reduction Techniques**: Incorporate stress management techniques like mindfulness, meditation, or yoga into your routine.
5. **Sleep and Nutrition**: Prioritise good sleep and nutrition, as they are crucial for recovery, especially when stressed.
6. **Listen to Your Body**: Pay attention to signs of fatigue and soreness. They may be more pronounced under stress, indicating the need for rest.
7. **Consult Professionals**: If stress is constant and overwhelming, consider consulting a mental health professional.

Remember, balancing your cycling training with your stress levels is key to maintaining both physical and mental well-being.

For deeper understanding, read the full study here: <https://journals.lww.com/nsca-jscr/fulltext/2014/07000/chronic_psychological_stress_impairs_recovery_of.26.aspx>

## On my mind: GPTs

This week I've been tinkering with the new ChatGPTs feature from the latest OpenAI release.

The update basically allows anyone to create their own customised versions of ChatGPT. So, of course, I created a cycling coach. Feeding it information on how I do things—it is published and available to the public. If you want to try it out, reply to this email.

But it does get me thinking about how this technology fits into the future because we’re just at the beginning of a completely new era in AI, and I'm not entirely sure where this will go. It may be this co-pilot idea, where it sits besides you and helps you do the work, or that it might completely replace you.

I am choosing to see it as a positive thing and something to embrace, and I am looking at ways it can enhance my coaching and ultimately lead to better results for those I coach and advise.

What do you think?

Damian