By John Hughes
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Want to get more benefit from your workouts? Want to increase the volume or intensity of your training? Want to improve your performance in events? Want to hurt less and enjoy riding more? Then focus on the most frequently overlooked element of successful training — your recovery.
Coach John Hughes explains why enough recovery is critical to improvement. He describes how you can improve the quality of your recovery in the following ways:
1. Replenishing nutrients.
2. Relieving muscle tightness.
3. Venous return of blood
4. Return of lymphatic fluids
5. Reduce localized pain and acute inflammation.
6. Relieve delayed onset muscle soreness (DOMS).
Coach Hughes describes ten different techniques including what you should eat and drink after a ride, five different ways to stretch, how to give yourself a massage, how to ice correctly and whether compression garments and whirlpools really help.
Recovery is as important as the workout itself. Without good recovery, workouts are less effective because you’re not allowing your body to process the wear and tear you are putting it through. Thus, it’s not allowed to rebuild and become stronger.
Coach Hughes Optimal Recovery for Improved Performance, illustrated with 14 photos, will teach you how to improve your recovery so that you ride better.