Think of a training program as a jigsaw puzzle. There are many pieces, weekly mileage, diet, exercises, etc. that interlock to make the complete picture. Unfortunately, one of the most important elements, recovery, is often overlooked.

According to the General Adaptive Syndrome, we improve our performances as we gradually adapt to training stresses of greater quantity and intensity. However, if we do not give our body the opportunity to recover from and adapt to a previous stress, an overload occurs and we tend to break down and performance suffers.

Aspects of recovery
1. Key aspect of recovery in muscle
2. Muscle fatigue must disappear
3. Proteins laid down and energy producing enzymes must be synthesized

Need correct amount of recovery time
36 hours suggested between hard efforts to repair and renew
Youth and experience enable quicker recovery

Recovery assisted by:
Sleeping well
Relaxation
Deep breathing
Positive self-talk
Moderate workouts should be moderate; there is a time to push and a time to recover
Massage seems to help

Food and drink
Fluids, Proteins, Carbohydrates
Fluids - until urine looks like lemonade, not tea (48-60 ounces daily)
Proteins - 3 calories (_ grams) per pound of body weight
Carbohydrates - 16 calories (4 grams) per pound of body weight
Sometimes, instead of over training, we are under eating.
The 2-hour window for nutritional replenishment after a strenuous workout is important. Don’t wait. This can help alleviate fatigue on following day