Athletes Guide to Recovery and

Adaptation to Training
Andrew Harris, M.S., USA Cycling Certified Coach

If we want to gain speed, power, and endurance in the fasted way

possible then we need to pay close attention to how we recover from, and
adapt to, training. There are basically two ways in which we can improve
performance. One is to improve training. The other is to improve the rate of
recovery and the degree of adaptation to training. The faster and more
completely we recover and adapt to training, the more high quality specific
sessions we are able to perform and the better our performance becomes.
Unfortunately, many athletes pay much too little attention to the recovery
and adaptation process. There are many methods that are used to speed the
adaptive processes. Fortunately, most of these methods are simple,
inexpensive, and convenient to administer. Most are actually pleasant and
relaxing to implement.
The bottom line is if we are going to perform at a world class level then
we must pay as much attention to the recovery/adaptation cycle as we do to
the hard training. You simply will not reach a high level without careful
attention to recovery.
The following are a list of restorative modalities that we recommend for our
athletes:
1)
2)
3)
4)
5)
6)

Glycogen/Protein Re-synthesis Beverage

Ice Bath/Contrast Bath
Massage (full body and self- massage)
Magnesium Sulfate (Epsom Salt) Bath
Warm Bath
Compression Wear/boots

Glycogen/Protein Re-synthesis Beverage-

To begin the recovery/adaptation process we must:

1) Quickly replenish our muscles stores of glycogen
2) Minimize Muscle Protein Breakdown
3) Rapidly Supply raw materials to further increase protein synthesis.
Failure to accomplish any of these 3 points will limit recovery rate and
limit performance improvements.
Timing is critical. Our bodies begin trying to adapt the instant we begin to
train. By consuming a pro/cho beverage before and during training we set
the stage for recovery and adaptation. We spare muscle protein and
glycogen, help minimize muscle damage, and limit immune system
suppression. By consuming a second pro/cho beverage immediately after
training we rapidly increase the rate of glycogen storage (3 to 4 times faster
that when supplementation is given 2 hours later. Likewise protein synthesis
is 25% higher and amino acid uptake is almost twice as high when a pro/cho
beverage is consumed immediately vs. 2 hours later.
In summary, pro/cho supplementation will make you faster, stronger, and
more enduring. It will help you win. Dont be caught training without it.
The ideal pro/cho beverage will contain protein and carbohydrate in a 1:2
to 1:4 ratio. When determining levels we generally begin by encouraging the
consumption of 0.4g of protein and 0.8g of carbohydrate per kilogram of
bodyweight both before and immediately after training. The best protein
during this period is a fast acting protein such as whey. The carbohydrate
source should be of high glycemic nature. Additional branch chain amino
acids may also be recommended for their effects on both decreasing protein
degradation and positively promoting glycogen re-synthesis.
Sprinters Peri-Training Beverages
Beverage 1 (Begin drinking before workout and continue sipping through
session)
0.4 grams of Whey Protein per kg of body wt.
0.8 grams of high glycemic index carbs per kg of body wt.
3-5 grams of Creatine
4-6 grams of Beta-Alanine
Diluted in 16 0z of water

Beverage 2 (Immediately after training)

0.4 grams of Whey Protein per kg of BW
0.8 grams of High Glycemic Index Carbs
Diluted in 16 oz. of water
Peri-training nutrition can literally explode the gains that you make from your
training, do not neglect this. Every single session demands supportive
nutrition, it is at least as important as the training itself.
Note: The peri-training period calls for high glycemic index carbs. The
reason for high glycemic index carbs is two-fold during this period. One, this
short window of opportunity is the best time to efficiently and quickly
replenish your glycogen stores (your muscles storage of glucose which is the
fuel for intensive training). Your bodies first priority during recovery is to
always first replenish energy stores. During this post training period when
your glycogen stores are compromised, you can be assured that the
carbohydrate intake will be used to quickly bring the storage levels back to
normal, rather than be converted and stored as body fat. Two, the high
glycemic carbs create a spike in insulin that allows for a large influx of
amino acids across the muscle cell wall where they go to work in the
processes that not only repair the damage done by training, but also begin
the process of cell modelling where the cells take on new improved
charecteristics (Cells capable of more force production and ultimately more
speed!).
It is important that this peri-training period is the period where we get our
high glycemic carbs. It is also important that the rest of the day we limit our
high GI carbs and get our carbohydrates from complex sources, such as
vegetable and fruits. While we want a big spike in insulin post workout, the
rest of the day all we need is a slow trickle to keep the cell walls permeable
and to keep the adaptive processes stoked. This is accomplished by limiting
sugary carbs and focusing on intake from mostly fruits and vegetable,
minimally processed grains, and nuts. Continuing to eat refined sugars
during the day once the glycogen levels are restored is a sure way to gain
unwanted body fat.
During the course of an entire day we recommend for most sprinters to
consume 2.0-2.5 grams of protein per kilogram of body weight. So a 190 lb.
sprinter would need to consume 173-215 grams of protein per day. A total of
3-5 grams of carbohydrate per kilogram of body weight is typically sufficient
for a sprinter. Finally 1-1.5 grams of fat per kilogram of body weight should
do the trick.

ICE BATHS
After a high intensity session such as gym work, accels, etc or any session
that involves high central nervous system involvement, ice baths are a good
modality. However, it is important that certain protocol is followed.
Prolonged submersion in an ice bath can be counterproductive and even
dangerous. The inflammatory response after training is a signaling pathway
to our brains to begin the healing/adaptive cycle. Some inflammation is
necessary as a signal, by eliminating all inflammation our body will not begin
its normal healing process.
By alternating short periods in the ice bath with periods outside the ice (or in
a warm bath or shower) we allow the inflammatory responses to proceed but
dramatically increase blood flow to the affected extremities which can
greatly speed the recovery process. We recommend a protocol of 1 minute
submerged in the ice bath followed by 1 minute out of the bath (or
contrasted with a warm bath). Total time of the alternations should not
exceed 12-15 minutes. Water temperature should be between 12-15
degrees C , or 54-60 degrees F. The alternation of cold and hot dramatically
increases blood flow to the area which aids in the delivery of nutrients and
the removal of metabolic waste.
Massage
We recommend our athletes get a full body massage once per week. The
massage will act to reduce the adhesions and scar tissue that may have
formed due to trauma caused by training. Reducing these lesions should
result in increased blood flow and lymphatic function enhancing nutrient
delivery and waste removal. Mid week, during the partial recovery day from
training (typically Wednesday) is a good time to schedule weekly massage.
Magnesium Sulfate (Epsom Salt Baths)
A warm bath filled with 300-400grams of Epsom Salts has been shown to be
effective in reduction of excess inflammation, to increase the removal of
waste, and increase the magnesium levels in hard training athletes.
Magnesium deficiency can lead to reduced performance and lower
testosterone levels. We recommend taking an Epsom Salt Bath on the
weekend, after endurance training, and again on your day off. A couple of
days of these baths can have you feeling great and ready to tackle the next

cycle of training. 12-15 minutes in the bath is optimal. It is not

recommended that you exceed this time.
Compression Wear
Wearing compression tights, socks, and suits has gained popularity. The
ideas is to promote venous return and eliminate waste from the muscles.
Compression gear can be worn daily after training.

Recovery Rides
Recovery rides are scheduled into your training to speed recovery from
harder sessions. Always think of recovery rides as a gently massage on the
bike. There should be NO effort or strain on the ride. Heart rate should
remain below 60% of maximal and the gears should be very light. Easy,
conversational pace . This is not training, it is recovery. You should finish the
ride feeling like you have more energy than when you started. Many riders
make the mistake of going too hard during recovery sessions. Typically
recovery rides are 40 minutes in length and certainly not longer than one
hour.
Warm-down or Cool-down
However we term it, a post training warm-down is very important in the
recovery process. A light warm-down increases circulation to the limbs and
aids in nutrient delivery and waste removal. If we have been consuming
proper nutrition before and during training a cooldown will help ensure that
more glucose and amino acids are being delivered and the metabolic waste
are being removed. It is also a great way to de-stress after the hard
session.
Beta Alanine
Beta Alanine is gaining popularity among both strength and endurance
athletes. An amino acid, beta alanine combines with histadine to form
carnosine. Carnosine is a powerful natural buffer to the acidity associated
with excess hydrogen ion accumulation during intense effort. Interestingly,
current research shows that Beta Alanine may also protect the central
nervous system from damage related to immune system suppression during
intense activity. Typically the nervous system recovers more slowly than the
muscular system after intense training. If we can get the nervous system
and the muscular system on the same page we are at a huge advantage.

Beta-alanine supplementation warrants consideration from both a

performance and recovery standpoint.
Citrulline
Another amino acid worthy of consideration is L-citrulline. Ingested Lcitrulline is converted to arginine which ultimately produces Nitric Oxide in
our bodies. Nitric oxide is a vasodilator which will improve the delivery of
oxygen rich blood to the working muscle. Citrulline supplementation has
been shown to repress exercise induced ammonia elevation, reduce training
induced blood lactate acid levels, and increase time to exhaustion during
intense effort. Like Beta Alanine, L-citrulline warrants attention from both a
performance enhancing perspective (reduction of acidity) and as a recovery
aid (improved blood flow).
Sleep
Sleep is important to increase alertness and the mental readiness to train
and race. Sleep is also very important to the recovery of nervous and
muscular function. Protein synthesis and growth hormone production are
reduced if adequate sleep does not occur. Your recovery will be
compromised without adequate sleep. Aim for 8 hours of quality sleep per
night.
Get OFF YOUR FEET!
The old adage in cycling is if you cant lie down, sit. Being on your feet for
long periods of time will wreck your legs for any kind of high intensity work.
Avoid walking for long periods of time. Avoid any kind of running like the
plague. While we strongly encourage our younger athletes to participate in
a variety of sports that include sprinting, jumping and throwing, for older
more specialized athletes with eyes on international success have no room
for these activities during the competitive build. There is no way we are
going to produce high enough quality efforts after a day of basketball,
running, or soccer.

Pairing Recovery Methods with Training Sessions

It makes sense to pair recovery methods with certain training stimuli.
Constant, day after day, use of the same recovey methods may reduce the
efficacy of those means.
The only means that we recommend utilizing with each and every training
session are the nutritional interventions. In particular the
protein/carbohydrate beverages should never be dismissed. If you are
training twice daily, these recovery beverages should be consumed at each
session.

Massage is something we recommend weekly, no more than twice weekly if

the athlete has become overtstressed.
Following is how we would suggest pairing recovery during a typical training
week for a sprinter.
Day

Training

Recovery Means

Monday

Gym

Peri-training beverages/BA/Cre

Starts

Ice or Contrast Bath/Compression

Wear

Tuesday
Accelerations
beverages/BA/CRE

Peri-training
Compression Wear (possibly

recovery ride)
Wednesday
beverages/BA/CRE

Aerobic Development

Peri-training

Full Massage
Thursday

Gym

Peri-training beverage/BA/CRE

Flying Efforts
Compression Wear
Friday
Beverarge/BA/CRE

Ice or Contrast Bath,

Specific Endurance

Peri-Training

Warm bath/steam or Suana 10

minutes
Compression wear
Saturday
Aerobic Development
beverages/BA/CRE

Peri-training
Epsom Salt Bath

Sunday

Day Off

Epsom Salt Bath

Complete Rest

Summary

Track sprinting is at the sharp end of our sport. To improve and reach a high
level takes careful planning of training and restoration. Unlike other sports
and events in cycling world the sprinter must be operating a full or very near
full capacity for training to be of any value. Generally, a sprint athlete must
be operating at 95% intensity or above to benefit from training. Anything
below that level is wasted effort and only acts to train slowness. It is
important to distinguish between intensity and effort. Intensity is a
measurable quality. 100% intensity can be measured by units of maximal
power or speed. An athletes absolute 100% intensity is determined by a
current or recent personal best. Effort, on the other hand, is a perceived
quality. It is important to recognize that exercises or drills done at the
highest intensity will often have a lower perceived effort (discomfort, pain,
immediate fatigue) because absolute intensity requires a short effort
followed by long rest periods. However, these same absolute high intensity
efforts place the greatest recovery demands on the abilities of the neuromusclular system. Much of the fatigue created by high intensity work is not
immediately apparent and does not manifest itself until days or even weeks
after a session. To keep these hidden fatigues from snowballing and
creeping up on us, it is imperative that we take care of ourselves each and
every day. Everything about sprinting is quality- High quality training, high
quality nutrition, high quality recovery methods, high quality rest. If we are
going to achieve great things we need to address all of these things, all of
the time.