1. EDFL 2014 EDFL 2014/15 GUIDELINES FOR EFFECTIVE TIME OFF TRAINING

2. YOU NEED TO REST Text At this stage of the year most of you need a rest because: You can be physically drained. You need to rejuvenate yourself both mentally and physically. You need to reawaken your enthusiasm and drive for the coming year. I recommend at least three weeks should be complete rest from any physical training. Then you’ll need to start back with some easy, active rest activities for a couple of months.

3. Physiologically there are some important adaptations that occur with rest;  consolidation of gains  restoration of the immune system  muscular repair or rejuvenation  reduction of inflammation Lingering illness, viruses and fatigue can be given a chance to be beaten. While you can't see these processes working, you will feel the results. PHYSICAL RECOVERY EDFL 2014

4.  Don’t feel bad about taking time off. Even if you’re chomping at the bit to make 2015 the fittest year you’ve ever had…  TAKE TIME OFF.  You won’t lose anything. In fact, proper rest and recovery will allow you to move to a higher level of fitness once you begin. And everyone else is taking time off too. FEELING GUILTY EDFL 2014

5.  At some point you’ll need to start back with some easy active rest activities. Such as:  Long walks, swimming, cricket,golf, and cycling are all great activities to begin your summer training block. STARTING AGAIN EDFL 2014

6.  Whatever you choose, try to have fun doing it. Perhaps meet up with mates to go for a ride. Visit different venues and try not to keep time on things. Exercise for fun!!. HAVE FUN! EDFL 2014