Recovery

An important aspect in training and competition is recovery. Through training and competition neurological, physiological, nutritional and psychological functions are challenged (Calder, 1996). The degree to which each function is challenged depends on the focus of the training session i.e. endurance or speed or competition. In order to cope with this adaptive stress, ensuring recovery from training/competition is vital.

Through various modalities recovery allows the system/capacity stressed to restore and adapt in preparation for the next training session/competition. This involves preventing tiredness, injury and reduction in performance with the ultimate aim of encouraging adaptation as effectively as possible. Equally as important as a warm up routine, is a recovery routine beginning immediately after training/competition (cool down) and continuing for up to 24 hours post training effect or competition.

Different forms of recovery strategies exist and not all require a huge time commitment or equipment. Most recovery strategies should be performed as part of an overall general cool down after training or competition. The below outlines the principle aims for recovery along with some guidelines as to incorporating the strategies into recovery routines.

• Hydration and Nutrition (fluid and fuel intake)
• Physical Therapies (Hydrotherapy/Massage/Flexibility)
• Psychological - mental restoration and preparation

Table 1 identifies the various functions, challenges and guidelines for recovery of each function are provided. Table 2 outlines general principles for various recovery strategies. Both tables are intended to provide a simple guide for coaches. A more detailed recovery strategy for individual athletes should be identified by athletes and their coaches according to the nature of the sport, age of the athlete, and self awareness and knowledge of recovery strategies by both coach and athlete.