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.
Read excerpts online! See recovery tips on the VeloPress Recovery page here.
The Athlete’s Guide to Recovery: Rest, Relax, and Restore for Peak Performance
Paperback with tables and figures throughout
6″ x 9″, 240 pp., $18.95, 9781934030677
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
9. Nutrition and Hydration
11. Cold and Heat
12. Home Technological Aids
13. Other Technological Aids
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
“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 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
“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