RecoverBetter.com

!! Final Closeout Sale !!!

2011-11-02T17:09:00.000-07:00

All remaining inventory on CLOSEOUT!!! See link for listing of available items.... free shipping if you buy more than one item!

https://docs.google.com/spreadsheet/ccc?key=0AqFdD7ClYytwdGt5NWFNdC1JdjJrNFZjaHN3MFlKcEE

Payments can be made via Paypal to recoverbetter@gmail.com

Questions? Contact me (Sean) at recoverbetter@gmail.com

Thanks,
Sean C.

ALL INVENTORY ON CLOSEOUT!!!

2011-07-31T09:12:00.000-07:00

ZENSAH Calf Sleeves (PAIR) - Reg. Price $39.99 - ON CLOSEOUT FOR $25.00 or buy 2 pair for $45.00!!

Available Colors and Sizes:

ENDUROX R4 Recovery Drink - Reg. Price $ - ON SALE NOW FOR $25.00

Flavors available:

Zoot CompressRx Socks - Reg. Price $59.99 - ON SALE NOW FOR $35.00 or buy 2 pair for $65.00!

Colors and Sizes available:

TriggerPoint Therapy - All items on Sale!!

Foot & Lower Leg Kit

Total Body Kit

FLUID Recovery Drink - Reg. Price $29.99 - ON SALE NOW FOR $25.00

Flavors available - Tropical Escape & Berry Treasure

SERC #1 Gainesville - Race Report

2010-03-17T07:06:00.000-07:00

I decided a few weeks ago that I'd hit this race as a way to get in some high-intensity training. Being early in the season, I've only had the chance to push into the 'red-zone' a few times and usually for not too long. It's pretty hard to go out and simulate race-pace by myself. I figured this would be a great way to force myself to go hard for a long duration. To me, a XC race is pure suffering from the starting horn to the finish line.... I love it! That's one thing about mountain bike racing that I don't think you get from road racing - its pretty much an all out effort - kind of like a time-trial. In most cases, its a great judge of fitness - because there is no 'hiding' out in the pack.

I decided to not 'taper' down for this race, so I stuck with my plan of just training through. On Saturday, I got out early for a little warm-up with Saswata and then hit the Saturday Lodge Group ride. I ended up doing a little more work than I wanted to, but had fun anyway. After the Group ride - we turned down A1A and headed south to the Gate Station to refuel. I had planned on heading to Vilano but I looked at our ride time and figured that I'd just loop north through Atlantic Beach to round out my 4hrs. It was a good steady pace on the way back with just the two of us - even with some gusty cross/head winds. Finished up Saturday a.m. with 4hrs15min and 83miles. So needless to say, this was not a good prep ride for Sunday - I knew I'd be feeling it come race time. The Zoot CompressRx Recovery Tights were in FULL EFFECT all night on Saturday! On Sunday, I got up early and took my time getting ready - I like the late wave starts early in the season (Summer-time..... not so much!). Upon getting to the park, at first it didn't seem like it was a big race, but as time went on - it filled up and the place got packed. I set up my table with some extra bottles right alongside the feedzone. That's the one hard part about heading out to a race solo - no bottle-hander-off'ers! Oh well, it was a killer day and I was just glad to be out riding some fun trails. Here's a few shots of some of the quarries that we ride down into and climb out of -- these are our Florida 'mountains'! There were a ton of pros there - including Woodall, Thomas Turner and even Jeff Schalk (Trek Factory Co-op).....sure was glad to not be sitting on the line with those dudes! Master 30-39 Expert class had about 14 guys - including Andy Johnston (former semi-pro), Allison Anjos (super fast cat 1 roadie), Andy Mills (former semi-pro), Harvey Minton (badass enduro-guy) and Gary Stern (super fast roadie). Small class - but stacked! On the starting line - my hr was already close to 160bpm....I got a great start and headed into the first power climbs in third. Andy Johnston up front, with Anjos in second and me in third. On one climb, Anjos drops his chain so I go around him. He must've caused a pile up - I looked back and didn't see anybody. I caught up Andy Johnston and we had a HUGE gap. I could see out of the corner of my eye that Anjos was coming up quick - I figured Johnston would have to slow up some - but this guy was flying and kept pushing it pretty hard. At this point my HR was JACKED and I was way anaerobic. The leaves and pinestraw in the single-track were making it hard to hold my speed in the turns, so I had to push hard on the straights to stay close. We hit a short jeep road section and by this time Anjos was on my wheel. Andy guns it hard and I can't react. Anjos goes around me and I dig really hard to grab his wheel. I stay in third through the first climb and then my chain pops off due to a mis-shift about half way through the lap. I was getting sloppy because I couldn't recover, so at this point - I'm DROPPED! I settle down but keep moving. All the while thinking that 4th place was going to catch me at any minute. On the last quarry climb - I could see a train of guys heading down into the quarry as I'm headin up and out. So I knew they were about 30 seconds back. At this point - I could definitely feel the miles from Saturday in my legs. All I could think about was just sitting up and spinning easy. Somehow, I just kept pushing though. I caught onto some senior expert guys and rode with them for a while which helped me to recover. I finished up lap #3 and realized I only had two more laps to go.

This is me heading out for my last lap: My gap on the 4th place guy seemed to be staying around 30 seconds, so I took a gel and decided that I'd keep pushing as long as I could. I was going to make them work for it, if they were going to catch me. I knew 1st & 2nd were long gone - b/c I couldn't see them anywhere - even in the open fields. I started the last lap and had some newfound energy.... love those Roctane GU's! I just concentrated on staying smooth and settled into a nice rhythm through the climbs - I'd push it hard up the climbs and then recover and then repeat on the next section. On the last climb - I didn't see the fourth place guy until I was at the very top - he was just coming out of the woods and heading down into the quarry. I knew I had 3rd wrapped up at this point. I finished about 5 minutes back from 1st and 4th was about 45 seconds behind me. I was glad that I pushed myself to keep going - it felt good to cross the line. I hung out afterwards and took my podium shot and collected my winnings ($60.00 = race fees back + beer & pizza money!)......

Next race coming up is the Cohutta 100 on April 24th - getting pretty psyched for this race. Sounds like its going to be a tough one.

- Rb -

Results, Upcoming Events, and Training Update

2010-03-01T07:56:00.000-08:00

Big congrats to Radulian Pop for 2nd Place yesterday in the Cat 3 road race held in Tallahasse. It was a 60 mile race (10 mile laps with 2 miles of dirt roads). Radd has been tearing it up on the road this year and will be definitley a force to reckon with in the Cat 1-2 class later this year!

Also, Chad Parker had a solid race out in Arkansas at Round #2 of the National Ultra-Endurance Series. 6th place in Age Group / 43rd Overall -- Not too shabby especially considering the guy has about 1 month of actual training under his belt and he just came off of the 12 Hours of Santos the week before!

Upcoming Events / Races -

Round #1 of the Southeast Regional Championship at Haille's Trails in Gainesville - March 14th
Beaches Fine Arts Series Duathlon - Nocatee March 21st
Katie Ride For Life 2010 Fundraiser on Amelia Island (Century ride) - April 17th
Cohutta 100 - Fayetteville, TN - April 24th

Training Update -

The weekend started off nice and mellow with an ez ride on Friday. I got out of work a few minutes early and was able to hop on the bike for the last few minutes of daylight.

I'm definitely looking forward to daylight savings time. On Saturday - we had some rain as expected so it was an hour on the rollers with some intervals to help pass the time.

Finally, on Sunday the weather cooperated. I was able to head out on the bike for a killer day of riding. I ended up going south down to Marineland. I turned around and realized how much of a tailwind I had actually had. Let's just say it was a brutal 2hrs and 45 minute return trip. At some points - it was 14-15 mph with 190 bpm. http://connect.garmin.com/activity/25815042

For recovery from this ride - I went straight to the Ultragen . This stuff did the trick. I also made sure to stretch out really good and even knocked out some rolling on the Grid. And, then it was time for my Zoot CompressRx Recovery Tights. These things are great! I wore mine for about 2 hours later on in the night. They always help my legs feel fresh. I love these things.

TRAINING AND RACING

2010-02-26T07:27:00.000-08:00

Heading into the weekend and it looks like the weather is NOT going to cooperate. Forecast for Saturday is cold and rainy - with highs only into the upper 40's. This is what I refer to as 'crap weather'..... I mean, this is Florida. C'MON!!! My umbrella has been getting WAY too much use.
(Steve Abrass seemed to think that I resembled 'Mary Poppins' ....... hmmmm :-/ )

Anyways, going to try to make the best of it. Maybe spend some time on the rollers / trainer to mix it up a bit. If it's not raining too hard - I may even venture out with my new LG rain jacket.

Super inexpensive shell from Louis Garneau - got it from the Trek Store in Jax Beach. The goal was to get in 6 hrs between Saturday and Sunday. Not sure if that'll happen but we'll see.

On the racing side of things -

Good luck to Chad Parker - he's heading out to Arkansas for round #2 of the National Ultra Endurance Mountain Bike Series. It's a 6-hr race in Hot Springs, AR.

- Rb -

12 Hours of Santos - Race Report

2010-02-22T13:43:00.000-08:00

This past weekend was the 12 Hours of Santos race held at Santos Trails (in the Vortex Pit) near Ocala, FL. Team RecoverBetter was represented strong by Tony "The General" Janik, Scott Pavao, and myself (Sean Crichton). We got down there on Friday afternoon in time to snag a killer spot right along side of the trail. It was a perfect spot to set up our pit area - this way we could just roll right through and grab food and a bottle and head right back out. We had some perfect weather - mainly in the 70's during most of the day and probably got down into the low 50's once the sun went down. The race went great and everybody got in a solid day of riding.

Tony J. a.k.a The General rode like a man possessed and pumped out 15 laps to finish 7th overall - BIG TIME PROPS!! Here is Tony heading out for one of his 15 laps....

TJ looking focused......

Here is me finishing up one of my laps. Probably in mid-day sometime. It definitely started to get a little warm.

This must be close to the night-laps because I'm already sporting my lights -

I'll save you the lap for lap details, but let's just say that it was a long day in the saddle and it was awesome. I ended the day with a solid 11 hrs and 13 minutes of riding for 13 laps. The Garmin showed 97 miles but I think some of the tree cover threw that off because it was an 8mile lap (8x13 = 104?!?) ...... Pretty stoked anyway. I actually made it in before the 9:30 pm cutoff and I could have gone out for one more lap, but at that point - I was cooked. My stomach felt like I had an alien about to pop out. I've gotta get the nutrition thing nailed down. (Hey....MARNI!!!!!!) It's funny how you experience so many different emotions when you're out there just riding along. I definitely experienced some highs and some lows. I guess for my next race, the Cohutta 100 I'll have a little better idea of my nutrition & pacing plan. This endurance-mtb stuff is a whole new ball game compared to XC racing.

Here's my homeboy Chad P. - putting a hurting on the 12hr Base Solo class -- 3rd place!!! Solid 12 laps.

- Rb -

Team RecoverBetter - We're going racing!

2010-02-18T07:47:00.000-08:00

This weekend is the first mountain bike race of the season for Team RecoverBetter. We'll be racing the first round of the 2010 National Ultra Endurance Calendar at Santos Trails in Belleview, Florida. The 12hrs of Santos race has been a mainstay of my race schedule for the past few years - its always a great time. In years past, we've raced as a team (2008), solo for 6hrs (2009), and now Tony and I will be competing in the 12 Hour SOLO Elite class. I'm sure the comp is going to be pretty tough, since this race is now part of the National series. It will be interesting to see how things play out - early season races have never been my strength.

Here's a pic from 2008 when we placed 3rd Pro/Expert 12hr Team: After last year's 6hr race - I've decided to give it a go for the full 12 hours. I have no real expectations on results other than I just want to get in a LONG day of riding. A big accomplishment for me will be simply to keep riding all day until the cutoff point. This winter's training has been spotty, so I'm looking at this race as a 'kick-off' for the 2010 season. Here are a few of the other races that Team RecoverBetter will be competing at:

BFAST Duathlon - Nocatee, FL - March 21, 2010
Cohutta 100 MTB Race- TN - April 24th, 2010
Dirt, Sweat, & Gears 12hr MTB Race- TN - May 15th, 2010
BFAST Sprint Triathlon - Ponte Vedra Beach, FL - June 2010
Off-Road Assault on Mt. Mitchell - NC - July 25th, 2010
Fools Gold 100 MTB Race - N. GA - August 21, 2010
8hrs of Labor MTB Race - Alachua, FL - Labor Day, 2010

So keep an eye out for us at the races - we'll usually be carrying some inventory with us - so stop by if you need anything.

Here's a pic of Tony practicing his POST 12-hour 'race-face' -

A Great Way to Warm Up and Recover After A Cold Ride...

2010-01-11T16:42:00.000-08:00

During this time of year many of you are out there putting in the miles and the hours - many of which are not in the most pleasant of conditions. Its cold, rainy, windy, overcast, snowy - sometimes JUST PLAIN MISERABLE! Trust me, I've had those rides (very recently!)....but base miles are crucial because its this time of year when the 'foundation' is laid for the rest of the season. Whenever you're thinking of an excuse to not get outside, just realize that the person who beats you in June (or whenever) - they didn't use that excuse!

In order to help make some of these cold and miserable workouts a little more bearable, we've developed a 'Muscle Recovery Soak' for use after your workouts. One of our previous blog entries was about the benefits of soaking in Epsom Salts. We explained that the magnesium is helpful in reducing inflammation and relieving pain. Well, we've made this 'Muscle Recovery Soak' with some enhanced features - all to help you 'RecoverBetter'..... besides Epsom Salt, we've added Dead Sea Salt, Eucalyptus, and Peppermint Oil.

Just add about 8 oz. (1/4 of container) to a warm bath or whirlpool and soak for at least 15 minutes.

On sale now at RecoverBetter.com for $12.99!

Get your blood flowing....the SIMPLE explanation for Compression

2009-12-13T06:03:00.000-08:00

One of the best methods out there for reducing recovery time is compression - but there seems to be some misconception and confusion out there as to what these garments ACTUALLY do. Compression garments have long been used in medical settings to help patients recover better from surgery.

But the simple reason for athletes to utilize compression is that it aids in increasing blood flow BACK to the heart. This increase in blood flow reduces the swelling and inflammation therefore allowing the muscles to rebuild from the microscopic tearing of muscle fibers (Exercise Induced Muscle Damage or EIMD).

It should be noted that compression garments - particularly calf sleeves and arm sleeves SHOULD be tighter at the furthest point from the heart (i.e. ankles and wrists). The pressure should DECREASE within the garment as it moves closer to the heart. This is called Graduated Compression and is essential to the effectiveness of compression garments. When combined with the muscle pump effect of the calf, graduated compression promotes increased circulation of blood and lymph fluid through the legs.

Check out RecoverBetter.com for compression gear from Zoot and Zensah -- both featuring Graduated Compression engineered for improving athletic performance.

RecoverBetter - Advice on how to become the hammer.

2009-12-05T19:24:00.000-08:00

The secret is out.............

Cold Compression Therapy

2009-12-01T19:12:00.000-08:00

Ice Baths -- recovery or torture?? Well, a little of both I suppose. There are definitely benefits to taking a dip in icy water after a hard workout. The theory goes that exposure to the cold will constrict the blood vessels and reduce inflammation in damaged muscles. Then after warming back up, blood flow is restored and helps to flush lactic acid and metabolic wastes from the damaged muscles. This helps to reduce the dreaded DOMS or Delayed Onset Muscle Soreness. You know -- the achy sore feeling that hits you about 24-48 hours after a really hard workout.

There are a lot of pro and elite athletes that swear by this method for recovery............ but if you're like me (i.e. NOT A PRO or ELITE athlete) then submerging yourself in freezing cold ice water isn't a very practical or appealing method.

So, you ask, what are the alternatives??

Cold Compression Therapy! There are several brands and methods out there but the best one I've found so far is made by Recover Gear. They use a compression garment which has pockets over the muscles for inserting a Thermafreeze ice pack. The Thermafreeze pack can also be heated up for warming therapy as well. They've got a complete line with shorts, tights, calf sleeves to ankle, knee and even shirts. Set up time is quick - just throw the shorts on and insert the frozen packs. (No waiting for the bath to fill up and dumping ice) You can wear the shorts underneath a pair of baggies or just by themselves. This past summer on long rides and runs, I would be 'craving' my Recover Gear shorts. The cold packs really felt great on my legs after being out in the 95-100 deg Florida heat for 4-6 hours. I could always tell a difference after using the Recover Gear. My legs wouldn't have that 'dead' feeling later in the day or even for the next day's training.

The Recover Gear method is by far the easiest way to ice down your legs, joints, or upper-body after a hard workout or even if you're injured. Check out the complete line of Recover Gear Products here.

So you may have been wondering........

2009-11-15T19:52:00.000-08:00

........ what is this RecoverBetter.com all about? Well, coming soon - we're going to be switching over to our online store which will feature gear and products designed to help athletes like you to GET FASTER BY RECOVERING BETTER.

We will have the best recovery products from manufacturers like Zoot, Zensah, Pacific Health Laboratories, Qoleum, TriggerPoint Therapy, Nubound, RecoverGear, and more.

This aspect of an athlete's training program should not be overlooked - as 'Recovery' is where the training is 'realized' by your body as it adapts and rebuilds from the stress and overload of training. Our products will provide a benefit to the athlete in that they will be able to reduce their recovery time and maximize the rebuild cycle.

We'll be selling products that are tried and tested by actual athletes (like us) who train and compete. If we don't use it - we won't sell it. That's our promise to you.

So check back soon - we should be up and running SOON!

Thanks -

Sean and Stephanie

Self Myofascial Release Therapy

2009-11-07T07:18:00.000-08:00

Self myofascial release therapy (SMRT) is becoming more and more prominent amongst athletes who are looking for relief from injuries and their chronic aches and pains that are commonly associated with training loads.

Fascia & Trigger Points

Fascia is a specialized connective tissue layer surrounding muscles, bones and joints and gives support and protection to the body. It consists of three layers - the superficial fascia, the deep fascia and the subserous fascia. Fascia is one of the 3 types of dense connective tissue (the others being ligaments and tendons) and it extends without interruption from the top of the head to the tip of the toes.
Fascia is usually seen as having a passive role in the body, transmitting mechanical tension, which is generated by muscle activity or external forces. Recently, though, some evidence suggests that fascia may be able to actively contract in a smooth muscle-like manner and consequently influence musculoskeletal dynamics.

Trigger points have been defined as areas of muscle that are painful to touch and are characterized by the presence of taut bands. Tissue can become thick, tough and 'knotted'. They can occur in muscle, the muscle-tendon junctions, and / or bursa. Trigger points can be accompanied by inflammation. It is important to know that if trigger points remain untreated for a long duration, the once healthy fascia is replaced with inelastic scar tissue.

Trigger points can compromise the tissue structure in the area in which they are located, placing a greater strain on other tissues that must compensate for its weakness. These in turn can break down and so the spiral continues. According to many therapists, trigger points in the fascia can restrict or alter the motion about a joint resulting in a change of normal neural feedback to the central nervous system. Eventually, the neuromuscular system becomes less efficient, leading to premature fatigue, chronic pain and injury and less efficient motor skill performance.

Trigger points can be caused by:

Acute physical trauma
Poor posture or movement mechanics
Over training
Inadequate rest and recovery between training sessions
Nutritional factors

Self myofascial release therapy is a relatively simple technique that athletes can use to alleviate trigger points. Studies have shown self myofascial release to be an effective treatment for myofascial pain syndrome and relief from injuries.

Listed below are some Self Myofascial Release Therapy exercises that you can perform yourself to help you RecoverBetter........
For these exercises you will need a foam roller........

Adductor Self Myofascial Release.

1.Extend the thigh and place foam roll in the groin region with body prone (face down) on the floor.

2. Be cautious when rolling near the adductor complex origins at the pelvis.

Once a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Hamstring Self Myofascial Release

1. Place hamstrings on the roll with hips unsupported.

2. Feet can be crossed so that only leg at a time is one the foam roll.

3. Roll from knee toward posterior hip.

Once a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Quadriceps Self Myofascial Release

1. Body is positioned prone (face down) with quadriceps on foam roll

2. It is very important to maintain proper core control (abdominal drawn-in position & tight gluteus) to prevent low back compensations

3. Roll from pelvic bone to knee, emphasizing the lateral (outside) thigh

Once a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Iliotibial Band Self Myofascial Release

1. Position yourself on your side lying on foam roll.

2. Bottom leg is raised slightly off floor.

3. Maintain head in “neutral” position with ears aligned with shoulders.

4. This may be PAINFUL for many, and should be done in moderation.

5. Roll just below hip joint down the outside thigh to the knee.

Once a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

Upper Back Self Myofascial Release

1. Place hands behind head or wrap arms around chest to clear the shoulder blades across the thoracic wall.

2. Raise hips until unsupported.

3. Stabilize the head in a “neutral” position.

4. Roll mid-back area on the foam roll.

Once a “tender point” is located, stop rolling, and rest on the tender point until pain decreases by 75%.

General Guidelines

· Spend 1-2 minutes per self myofascial release technique and on each each side (when applicable).
· When a trigger point is found (painful area) hold for 30-45 seconds.
· Keep the abdominal muscles tight which provides stability to the lumbo-pelvic-hip complex during rolling.
· Remember to breathe slowly as this will help to reduce any tense reflexes caused by discomfort. · Complete the self myofascial release exercises 1-2 x daily.

Source: http://www.sport-fitness-advisor.com/self-myofascial-release.html

Recovery Benefits of Compression

2009-11-03T06:53:00.001-08:00

Compression helps stabilize muscle tissue after a tough training session or strenuous competition, keeping the swelling and inflammation of muscle fibers at a micro and manageable level - this allows the muscles to rebuild themselves. Compression lets the athlete wake up the next day feeling fresh and rejuvenated instead of feeling the aches and pains typically associated with post-workout muscle fatigue and stress. This is how athletes get better, faster and stronger. Gravity can cause a build-up of fluid and metabolic waste in the muscles and surrounding tissue, especially after exercise, which increases swelling and increases recovery time. Exercise causes muscle damage, including micro-tears leading to inflammation. Compression helps reduce inflammation that might slow down the recovery process and therefore helps reduce Delayed Onset Muscle Soreness (DOMS).

• Benefits of Wearing Compression Garments:

o Improved Circulation – faster warm up and recovery. When the blood can travel through your body faster the muscles will get the needed fuel quicker and reduce fatigue.
o Reduced Recovery Time – due to the improved circulation muscles have less lactic acid build up thus reducing soreness and allowing you to train harder.
o Increased Endurance – the tightness of the clothing decreases vibration of muscles thus increasing your ability to train and race longer.
o UV Protection – UPF 50+ protection from the sun´s harmful rays – while training and racing.

Epsom Salt Recovery Therapy

2009-11-01T18:30:00.000-08:00

The Body's Most Valuable Mineral

Magnesium is the second-most abundant element in human cells and the fourth-most important positively charged ion in the body, so it’s little wonder that this low-profile mineral is also vital to good health and wellbeing. Magnesium is a major component of Epsom salt and also helps to regulate the activity of more than 325 enzymes and performs a vital role in orchestrating many bodily functions, from muscle control and electrical impulses to energy production and the elimination of harmful toxins.
Studies show that magnesium is an electrolyte which helps to ensure proper muscle, nerve and enzyme function and is critical for the proper use of calcium in cells. Another benefit is that it can help prevent heart disease and strokes by lowering blood pressure, protecting the elasticity of arteries, preventing blood clots, and reducing the risk of sudden heart attack deaths. Magnesium may also reduce inflammation and relieve pain, making it beneficial in the treatment of sore muscles, bronchial asthma, migraine headaches and fibromyalgia.
Although magnesium can be absorbed through the digestive tract, many foods, drugs and medical conditions can interfere with the effectiveness of this delivery method. Therefore, SOAKING in an Epsom salts is one of the most effective means of making the magnesium your body needs readily available.
Epsom salt also delivers SULFATES, which medical research indicates are needed for the formation of brain tissue, joint proteins and the mucin proteins that line the wall of the digestive tract. Studies show that sulfates also stimulate the pancreas to generate digestive enzymes and help to detoxify the body’s residue of medicines and environmental contaminants. Studies indicate that sulfates are difficult to absorb from food, but are readily absorbed through the skin.

source: http://www.floatmatrix.com/genesis/index.php?option=com_content&view=article&id=75&Itemid=71

Rest and Recovery After Exercise - Improve Sports Performance

2009-10-29T05:27:00.000-07:00

AFTER EXERCISE REST - Why Rest Days Improve Sports Performance

From About.com by Elizabeth Quinn --

Building recovery time into any training program is important because this is the time that the body adapts to the stress of exercise and the real training effect takes place. Recovery also allows the body to replenish energy stores and repair damaged tissues. Exercise or any other physical work causes changes in the body such as muscle tissue breakdown and the depletion of energy stores (muscle glycogen) as well as fluid loss.
Recovery time allows these stores to be replenished and allows tissue repair to occur. Without sufficient time to repair and replenish, the body will continue to breakdown from intensive exercise. Symptoms of overtraining often occur from a lack of recovery time. Signs of overtraining include a feeling of general malaise, staleness, depression, decreased sports performance and increased risk of injury, among others.
Short and Long-Term Recovery
Keep in mind that there are two categories of recovery. There is immediate (short-term) recovery from a particularly intense training session or event, and there is the long-term recovery that needs to be build into a year-round training schedule. Both are important for optimal sports performance.
Short-term recovery, sometimes called active recovery occurs in the hours immediately after intense exercise. Active recovery refers to engaging in low-intensity exercise after workouts during both the cool-down phase immediately after a hard effort or workout as well as during the days following the workout. Both types of active recovery are linked to performance benefits.
Another major focus of recovery immediately following exercise has to do with replenishing energy stores and fluids lost during exercise and optimizing protein synthesis (the process of increasing the protein content of muscle cells, preventing muscle breakdown and increasing muscle size) by eating the right foods in the post-exercise meal.
This is also the time for soft tissue (muscles, tendons, ligaments) repair and the removal of chemicals that build up as a result of cell activity during exercise.
Long-term recovery techniques refer to those that are built in to a seasonal training program. Most well-designed training schedules will include recovery days and or weeks that are built into an annual training schedule. This is also the reason athletes and coaches change their training program throughout the year, add crosstraining, modify workouts types, and make changes in intensity, time, distance and all the other training variables.
Adaptation to Exercise
The Principle of Adaptation states that when we undergo the stress of physical exercise, our body adapts and becomes more efficient. It’s just like learning any new skill; at first it’s difficult, but over time it becomes second-nature. Once you adapt to a given stress, you require additional stress to continue to make progress.
There are limits to how much stress the body can tolerate before it breaks down and risks injury. Doing too much work too quickly will result in injury or muscle damage, but doing too little, too slowly will not result in any improvement. This is why personal trainers set up specific training programs that increase time and intensity at a planned rate and allow rest days throughout the program.
Sleep Deprivation Can Hinder Sports Performance
In general, one or two nights of poor or little sleep won't have much impact on performance, but consistently getting inadequate sleep can result in subtle changes in hormone levels, particularly those related to stress, muscle recovery and mood. While no one completely understands the complexities of sleep, some research indicates that sleep deprivation can lead to increased levels of cortisol (a stress hormone), decreased activity of human growth hormone (which is active during tissue repair), and decreased glycogen synthesis.
Other studies link sleep deprivation with decreased aerobic endurance and increased ratings of perceived exertion.
Balance Exercise with Rest and Recovery.
It is this alternation of adaptation and recovery that takes the athlete to a higher level of fitness. High-level athletes need to realize that the greater the training intensity and effort, the greater the need for planned recovery. Monitoring your workouts with a training log, and paying attention to how your body feels and how motivated you are is extremely helpful in determining your recovery needs and modifying your training program accordingly.