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

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

by Sage Rountree

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Overview

The Athlete’s Guide to Recovery is the first comprehensive, practical exploration of the art and science of athletic rest.

If you've hit a wall in your training, maybe it's because your body isn't recovering enough from each workout to become stronger. Hard workouts tear down the body, but rest allows the body to repair and come back stronger than before. Athletes who neglect their recovery will gain little from workouts, risking injury, overtraining, and burn out.

The Athlete's Guide to Recovery offers a full exploration of rest and recovery for athletes. In her book, certified triathlon and running coach and pioneering yoga for athletes instructor Sage Rountree will guide you to full recovery and improved performance, revealing how to measure your fatigue and recovery, how much rest you need, 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. The Athlete's Guide to Recovery explores:

• Periodization and overtraining

• Ways to measure fatigue and recovery including heart rate tests, heart rate variability, EPOC, and apps

• Stress reduction

• Sleep, napping, nutrition, hydration, and supplements

• Cold and heat like icing, ice baths, saunas, steam rooms, whirlpools, and heating pads

• Home remedies including compression wear, creams, and salts

• Technological aids like e-stim, ultrasound, Normatec

• Massage, self-massage, and foam rolling

• Restorative yoga

• Meditation and breathing

Then you can put these tools and techniques to practice using two comprehensive recovery plans for both short- and long-distance training.

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 level.

Product Details

ISBN-13: 9781937716387
Publisher: VeloPress
Publication date: 04/01/2011
Series: Athlete's Guide
Sold by: Barnes & Noble
Format: NOOK Book
Pages: 240
Sales rank: 942,517
File size: 13 MB
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About the Author

Sage Rountree is a Yoga Alliance Experienced Registered Yoga Teacher and holds coaching certifications from the Road Runner's Club of America and USA Triathlon. Rountree is a faculty member of the Kripalu Center for Yoga and Health and is co-owner of Carrboro Yoga Company. Her popular yoga classes draw all levels of athletes from fitness walkers to Ironman® triathletes and Olympians. An accomplished age-group triathlete and runner, she has been a member of the Power Bar Team Elite since 2008. She is a regular contributor to Runner's World, Yoga Journal, Triathlete, USA Triathlon, and Competitor magazines. Rountree is author of The Athlete's Guide to Yoga, The Athlete's Pocket Guide to Yoga, and The Athlete's Guide to Recovery.

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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