Adequate caloric intake for body weight / training load, high quality food, balanced macro / micro nutrients. Absence of alcohol, drinks / foods high fat, sugar and salt. Consult a dietitian to determine your individual needs
8-10 hours of quality sleep Sleep hygiene / no electronics / screen time 30 minutes before sleep / complete darkness / cool temp
Change in bodyweight
Pre and post bodyweight difference:
EG 82kg – 80kg = 2kg / 2 L
Half the number = 1L
Add to the difference pre / post 2L + 1L = 3L 3L water to be ingested
A plan personalised to you serves many purposes, including managing the amount and intensity of training, as well as time between sessions for recovery, and overall workload.
The rate of recovery is different for everyone, this can be influenced by variables like age, life stressors, training experience, etc. Some of these variables are always changing.
It is important to regularly ask questions like ‘how do I feel’, and ‘is my plan doing what it’s supposed to be doing?’ Assess, adjust, re adjust, the communication lines between you and your coach should always be open.
Pool recovery session/ running drills, dynamic stretching 20-30mins
Deep tissue massage ³ 30mins Self-release ³15 mins lacrosse ball/ foam roller etc
Session rating of perceived exertion (sRPE 1-10)
30-45 mins dynamic/ static stretching, rehab / prehab exercises
Sauna 20mins straight after training session, followed by 20mins in cool water, then repeat another 20 mins in the sauna
Worn during/after training and sleep (6-8 hours)
