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The Athlete's Guide to Recovery


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Table of Contents

Part 1: Defining and Measuring Recovery 1. Why Recovery Matters 2. Avoiding Overtraining 3. Qualitative Measurements of Recovery 4. Quantitative Measurements of Recovery 5. Recovery from Injury and Illness Part 2: Recovery Techniques 6. Active Recovery 7. Stress Reduction 8. Sleep 9. Nutrition and Hydration 10. Supplements 11. Cold and Heat 12. Home Technological Aids 13. Other Technological Aids 14. Massage 15. Self-Massage 16. Restorative Yoga 17. Meditation and Breathing Part 3: Recovery Protocols 18. Putting It Together 19. Recovery from Short-Distance Training and Racing 20. Recovery from Long-Distance Training and Racing

About the Author

Sage Rountree is America's leading expert on yoga for athletes. She is a certified endurance sports coach as well as an Experienced Registered Yoga Teacher with the Yoga Alliance. She is a featured instructor at Kripalu and offers yoga workshops for athletes and coaches around the country as well as at Carolina Yoga Company, a yoga studio she co-owns. An accomplished competitor in running and triathlon, Sage has raced distances from sprint triathlon to Ironman (R), 400 meters to 40 miles, including the Boston Marathon and the 2008 Short-Course Age-Group World Championship in Vancouver, Canada, where she represented the U.S. as a member of Team USA. Sage is a frequent contributor to Runner's World, Triathlete, Competitor, and Yoga Journal magazines and has contributed to USA Triathlon Life, VeloNews, Running Times, Inside Triathlon, and Endurance magazines. Sage is the author of The Athlete's Guide to Yoga, The Runner's Guide to Yoga, The Athlete's Pocket Guide to Yoga, and The Athlete's Guide to Recovery.


"Rountree helps you make the most of your down time, with methods both simple (massage, napping) and technical (computerized compression sleeves)." -- Bicycling magazine "An all-encompassing guide for how (and why) to make recovery an extension of your training...If there's a recovery tool on the mraket, it's probably explained in this book--think everything from compression socks to Epsom salts to NormaTec MVP boots." -- Triathlete magazine "The Athlete's Guide to Recovery stresses the oft-neglected key to a successful season of endurance sports--recovery...This invaluable resource will enable you to maintain that hard-to-find balance between rigorous training and rest so that you can feel great and compete at your highest capability." -- USA Triathlon Life magazine "The Athlete's Guide to Recovery is a truly essential resource for endurance athletes. Most competitive endurance athletes do not do enough for recovery and this book is the only comprehensive and credible resource for athletes who seek to address their imbalance." -- "The Athlete's Guide to Recovery combines years of accumulated research, knowledge, and practice into a single volumn on how to rest right." -- LAVA magazine "Rountree does a brilliant job of discussing one of the most critical (and frequently neglected) aspects of performance...Easy to read and understand, The Athlete's Guide to Recovery is an indispensable resource for runners of all levels." -- Canadian Running magazine "Informative and easily understandable." -- Athletics Weekly magazine "A fast read [offering] good insight on how to avoid overtraining and how to incorporate both qualitative and quantitative data tracking to gauge [your] level of recovery." -- TriMadness "Sage Rountree takes much of the guesswork out of recovery and explains why it is so important. The book includes tips and recommended recovery times for various races. Read it guilt-free while resting by a pool or on a beach." -- Salt Lake Tribune "The Athlete's Guide to Recovery is the kind of book I wish I had when I was seriously competing in triathlons...It might have saved me from injuries and overtraining as well as improved my speed." -- Chicago Tribune

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