One of the most overlooked aspects of training is recovery. It takes energy and effort to recover properly from training activities. In today's world we are often pushed beyond both physical and mental norms during workout sessions, and in our daily lives, creating multiple stress situations. Every stressful situation builds upon the other, creating an overwhelming circumstance over time. Very often we use the term "overtraining" or "burnout" to describe the diminished physical performance we see in our selves or others. It is my belief that athletes are not "over trained" rather "under recovered". Most of us don't change our daily lives to compensate for added stresses, such as new training programs or race situations. Athletes need to learn the skills necessary to create equilibrium in their lives. The utilization of recovery methods must become habitual, and used on a daily bases. No rest means no training effect!

The following recovery methods will help you find the equilibrium necessary to take your program to the next level.

1. Sleep This is the main physiological means of restoration. As a basic rule, try to sleep a minimum of 8 hours each night plus 1 hour of sleep for every hour of training done that day. You may need to incorporate an afternoon nap to accomplish this.


2. Food Along with a balanced diet (complete with enough calories to cover energy expenditures). Every athlete should consume a complex carbohydrate/protein (1:1) recovery drink or meal immediately following (within 20 mins) training sessions and races. Food consumption during training should be considered for activities lasting multiple hours. As always hydration should be on your mind, other than training 1 l of water should be consumed every 2 hours.


3. Kinotherapy Therapy through movement. Recovery from hard workouts occurs faster and more effectively with "active rest". Short low zone 1 activity (run/walk 30 mins) rather than lying on the couch, provides a much more effective recovery situation.


4. Massage and Stretching Both stretching and massage help to eliminate scar tissue and toxic substances from the body. Please see the coach for a program.


5. Hydrotherapy A hot shower (1-2 mins) followed by a cold bath (3-5 mins) repeated (3-4 times) will facilitate blood circulation, thus speeding up recovery through the elimination of toxic substances. Please note, saunas and whirlpools should only be used on limited bases (2 x week).


6. Mental relaxation Now that you have relaxed the body, you must do the same for the mind. Meditation, Yoga, and breathing techniques are all good forms of relaxation that will help. Please see the coach for a program

Please contact me for further instructions on the above.

Train smart! Recover well
Coach Dave