You should not train at maximum intensity all year round. To progress and reach peak fitness on race day, it is necessary to accept periods of recovery and reduced fitness (periodization), while trusting the body’s muscle memory when resuming training.

noli's read

The idea of structuring training by alternating intense phases with recovery periods (periodization) is solidly validated by sports science. A systematic review by Williams et al. (2017) shows that periodization outperforms linear or constant training in improving physical fitness and avoiding accumulated fatigue. Accepting a temporary drop in performance is a natural process, as meta-analyses on detraining indicate that these strategic breaks promote better long-term adaptation when training resumes. Regarding 'muscle memory,' cellular observation research, such as that of Bruusgaard et al. (2010), demonstrates that muscle nuclei gained during training persist during periods of inactivity, facilitating a faster recovery of strength and volume. While it is crucial to ease off, a gradual transition remains essential, as a total stop that is too prolonged quickly reduces baseline cardiovascular endurance. In short, the advice not to train continuously at maximum intensity is physiologically very relevant for athletic longevity.

the sources

1. 1Wang Z, Wang YT, Gao W, Zhong Y 2023
2. 2Bonnar D, Bartel K, Kakoschke N, Lang C 2018