Systematic Recovery and Regeneration Guidelines
Systematic Recovery and Regeneration Plan Within a Training and Competition Program
Always strive to maintain a basic level of health.
Eat wisely, eat enough & ensure adequate hydration
Restoration of energy and water stores before and after training and competition should be a major priority.
Little evidence for vast majority of ‘supplements / ergogenics’.
Supplementation is not an excuse for a poor diet or unwise nutritional practices.
Rest, recovery & regeneration periods should be planned as integral parts of the training & competition program.
At least one full day per week should be assigned to passive recovery.
Allow for full recovery every season
Allow for a 1 – 3 regen days within periodization
Every season there should be a more extended period of planned regeneration. Typically, 5 – 10 days … some of which will be passive in nature.
Keep a training diary; track VOLUME & INTENSITY. (mins, hours, metres, km / HR, RPE, own scale), plus other indices (criterion measures, bdw, HRrest etc)
Attempt to ‘individualize’ the training schedule & load; do not blindly follow some ‘famous’ athlete’s regime!
Establish a sound history of basic training involving a critical mass of low intensity training prior to attempting to increase the % of high intensity interval training within a given program.
Monitor the easy / light training sessions / days as carefully as you would the hard / intense ones.
Limiting the number of really intense training sessions to 3 - 4 per 7 – 10 day cycle depending on the athlete and period of year.