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The Athlete's Guide to Recovery: Rest, Relax, and Restore for Peak Performance

Overview

If you've hit a wall in your training, maybe it’s because you aren't giving the gains enough time to take hold. Hard workouts tear down the body, but rest allows the body to repair and come back stronger than before.

The Athlete’s Guide to Recovery is the first comprehensive, practical exploration of the art and science of athletic rest. Certified cycling, triathlon, and running coach and yoga instructor Sage Rountree guides you to full recovery and improved performance, ...

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The Athlete's Guide to Recovery: Rest, Relax, and Restore for Peak Performance

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Overview

If you've hit a wall in your training, maybe it’s because you aren't giving the gains enough time to take hold. Hard workouts tear down the body, but rest allows the body to repair and come back stronger than before.

The Athlete’s Guide to Recovery is the first comprehensive, practical exploration of the art and science of athletic rest. Certified cycling, triathlon, and running coach and yoga instructor Sage Rountree guides you to full recovery and improved performance, exploring how much rest athletes need, how to measure fatigue, and how to make the best use of recovery tools.

Drawing on her own experience along with interviews with coaches, trainers, and elite athletes, Rountree details daily recovery techniques, demystifying common aids like ice baths, compression apparel, and supplements. She explains in detail how to employ restorative practices such as massage, meditation, and yoga. You will learn which methods work best and how and when they are most effective.

Recovery is critical to performance gains. The Athlete’s Guide to Recovery offers recovery plans that target various training and race distances, in events from short distance bike races to ultramarathons, as well as examining recovery between seasons.

This invaluable resource will enable you to maintain that hard-to-find balance between rigorous training and rest so that you can feel great and compete at your highest capability.

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Editorial Reviews

From the Publisher
“Rountree helps you make the most of your down time, with methods both simple (massage, napping) and technical (computerized compression sleeves).” — Bicycling magazine
 
“An all-encompassing guide for how (and why) to make recovery an extension of your training…If there’s a recovery tool on the mraket, it’s probably explained in this book—think everything from compression socks to Epsom salts to NormaTec MVP boots.” — Triathlete magazine
 
The Athlete’s Guide to Recovery stresses the oft-neglected key to a successful season of endurance sports—recovery…This invaluable resource will enable you to maintain that hard-to-find balance between rigorous training and rest so that you can feel great and compete at your highest capability.” — USA Triathlon Life magazine
 
The Athlete’s Guide to Recovery is a truly essential resource for endurance athletes. Most competitive endurance athletes do not do enough for recovery and this book is the only comprehensive and credible resource for athletes who seek to address their imbalance.” — Running.Competitor.com
 
The Athlete’s Guide to Recovery combines years of accumulated research, knowledge, and practice into a single volumn on how to rest right.” — LAVA magazine
 
“Rountree does a brilliant job of discussing one of the most critical (and frequently neglected) aspects of performance…Easy to read and understand, The Athlete’s Guide to Recovery is an indispensable resource for runners of all levels.” — Canadian Running magazine
 
“Informative and easily understandable.” — Athletics Weekly magazine
 
“A fast read [offering] good insight on how to avoid overtraining and how to incorporate both qualitative and quantitative data tracking to gauge [your] level of recovery.” — TriMadness
 
“Sage Rountree takes much of the guesswork out of recovery and explains why it is so important. The book includes tips and recommended recovery times for various races. Read it guilt-free while resting by a pool or on a beach.” — Salt Lake Tribune
 
The Athlete’s Guide to Recovery is the kind of book I wish I had when I was seriously competing in triathlons…It might have saved me from injuries and overtraining as well as improved my speed.” — Chicago Tribune
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Product Details

  • ISBN-13: 9781934030677
  • Publisher: VeloPress
  • Publication date: 4/1/2011
  • Series: The Athlete's Guide Series
  • Pages: 248
  • Sales rank: 394,203
  • Product dimensions: 5.90 (w) x 8.90 (h) x 0.70 (d)

Meet the Author

Sage Rountree is a certified coach with USA Triathlon and the Road Runners Club of America. She is an internationally recognized authority on yoga for athletes and an Experienced Registered Yoga Teacher with the Yoga Alliance. Her popular yoga classes for athletes draw students ranging from Ironman triathletes and Olympians to everyday cyclists, runners, and walkers, as well as team-sports athletes. A successful competitor in running and triathlon, she has raced distances ranging from the 400m to the 50K, super sprint triathlon to Ironman. Sage is a frequent contributor to Runner's World, Triathlete, and Yoga Journal magazines and has contributed to USA Triathlon Life, VeloNews, Running Times, Inside Triathlon, and Endurance magazines as well as several websites. She is a featured instructor at Kripalu and offers yoga workshops for athletes and coaches around the country. Sage is the author of The Athlete’s Guide to Yoga and The Athlete’s Pocket Guide to Yoga.

 

 

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Table of Contents

Part 1: Defining and Measuring Recovery
1. Why Recovery Matters
2. Avoiding Overtraining
3. Qualitative Measurements of Recovery
4. Quantitative Measurements of Recovery
5. Recovery from Injury and Illness

Part 2: Recovery Techniques
6. Active Recovery
7. Stress Reduction
8. Sleep
9. Nutrition and Hydration
10. Supplements
11. Cold and Heat
12. Home Technological Aids
13. Other Technological Aids
14. Massage
15. Self-Massage
16. Restorative Yoga
17. Meditation and Breathing

Part 3: Recovery Protocols
18. Putting It Together
19. Recovery from Short-Distance Training and Racing
20. Recovery from Long-Distance Training and Racing

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