Train Hard, Recover Smarter: Pro Tips for Recovery

Train Hard, Recover Smarter: Pro Tips for Recovery

What you put into your body directly impacts how you perform—whether you’re pushing through a workout, grinding at work, or just tackling the day.

 

Effective recovery is the secret ingredient behind every great athlete’s progress, and that’s why we’re featuring mountain biking coach Lynda Wallenfalls of LW Coaching and her must-read article, The Best Recovery Practices for Endurance Athletes: Nutrition and Sleep.

For those who push their bodies hard—whether you’re a triathlete, runner, or cyclist—the ability to recover well determines your future performance. Coach Lynda’s insights on optimal nutrition, quality sleep, and smart recovery techniques are a game changer for staying healthy and training hard.

Recovery Troubleshooting:

Gradual Cool Down: After training, engage in low-intensity movement (like walking) to slowly lower your heart rate.

Hydration: Focus on water intake—and consider adding electrolytes

Post-Workout Nutrition: Within 30-60 minutes, enjoy at least 20g of protein to kickstart muscle repair

Stretch & Active Recovery: Dedicate time to stretch / foam roll

Rest & Sleep: Aim for 7-9 hours of quality sleep each night to support recovery.

Scheduled Deloads: Incorporate lighter training days or deload weeks regularly to let your muscles, tendons, and nervous system fully recuperate.

 

Lynda's article is full of tips on how to fully recover after a long hard workout, Read full article here!

Connect with Lynda at LW Coaching

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