Recovery Strategies for commited sports people

The Recovery Pyramid

I use a pyramid method of recovery when coaching my athletes- there is little point going onto the next level until you have done the first. The further down you go, the less proven are the strategies.

You will notice that many of these require minimal cost. This may seem unusual to you.

That is because most recovery methods you hear about are trying to sell you something! Sleep is free, as is water (mostly).

1. Cool down 10-15minutes of movement at 50% of maximum effort.
2. Fluid and fuel intake within 15mins post exercise. main meal within 2 hours. 1.5 litres of water for every kg lost or for every hour of exercise (depending on climatic conditions). This should contain some protein and carbohydrate. A banana sandwich, Apple and Greek Yoghurt, and a glass of whole milk are all nutritious.
3. Contrast showers- 30secs hot\ 30 secs cold four sets, then normal shower.
4. Massage- self or other if you are lucky.
5. Relaxation– may not help physical recovery, but it can help deal with stress of competition, allowing better quality sleep, which will then assist physical recovery.
6. Ice bath– may be especially beneficial after contact sports or excessive volume.
7. Compression suits– might be useful for journeys after competition where you are sat down for a long time. Could be useful on flights too. Avoid sleeping in them as they create too high a body temperature. Never, ever train in them.

I see many athletes wearing expensive compression suits, but neglecting the simple, cheaper and better proven methods of recovery. (see recovery infographic).

These are all designed to help you sleep better, which is the Number 1 recovery tool.

Coaches should look at allowing time for these recovery strategies to take place, especially when you are competing on a weekly basis.

The sooner you recover, the sooner you can train again.