The Athlete's Guide to Recovery

by Rountree, Sage

• ISBN13: 9781934030677
• ISBN10: 1934030678
• Format: Paperback
• Copyright: 2011-04-01
• Publisher: Velopress

Summary

Tired athletes canrs"t train or race at a high level. They gain little from workouts, risk injury and overtraining, or burn out. The crucial recovery period begins after each workout when the body repairs damage and adapts to become stronger-rest is when athletes become faster at their sports.The Athlete's Guide to Recoveryis the first comprehensive exploration of the art and science of athletic rest. Certified coach and yoga instructor Sage Rountree explains how much rest athletes need, how to measure fatigue, and how to make good use of recovery tools. Drawing on her own experience and extensive interviews with coaches, trainers, and elite athletes, Rountree details daily recovery practices, demystifying common aids like ice baths, compression apparel, and supplements. Athletes will discover which methods work and how and when they are most effective.Post-race recovery is critical to performance gains each season. Rountree offers recovery plans for a variety of events, from short distance bike races to ultramarathons.This invaluable resource enables athletes to maintain the perfect balance between hard training and rest so that they can feel great and compete at their highest capability.

Table of Contents

Preface	p. xi
Acknowledgments	p. xv
Defining and Measuring Recovery
Why Recovery Matters	p. 3
Avoiding Overtraining	p. 15
Qualitative Measurements of Recovery	p. 21
Quantitative Measurements of Recovery	p. 33
Recovery from Injury and Illness	p. 47
Recovery Techniques
Active Recovery	p. 55
Stress Reduction	p. 83
Sleep	p. 71
Nutrition and Hydration	p. 79
Supplements	p. 91
Cold and Heat	p. 101
Home Remedies	p. 111
Technological Aids	p. 119
Massage	p. 125
Self-Massage	p. 139
Restorative Yoga	p. 149
Meditation and Breathing	p. 161
Recovery Protocols
Putting It Together	p. 173
Recover from Short-Distance Training and Racing	p. 181
Recover from Long-Distance Training and Racing	p. 185
Returning to Training	p. 191
Days to Recovery	p. 199
References and Further Reading	p. 205
Index	p. 208
About the Author	p. 215
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