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The Athlete's Guide to Recovery: Rest, Relax, and Restore for Peak Performance
by Rountree, Sage | PB | Good
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Specificaties
- Objectstaat
- Goed
- Opmerkingen van verkoper
- Binding
- Paperback
- Weight
- 0 lbs
- Product Group
- Book
- IsTextBook
- No
- ISBN
- 9781934030677
- Publication Name
- Athlete's Guide to Recovery : Rest, Relax, and Restore for Peak Performance
- Item Length
- 8.9in
- Publisher
- Velopress
- Publication Year
- 2011
- Series
- The Athlete's Guide Ser.
- Type
- Textbook
- Format
- Trade Paperback
- Language
- English
- Item Height
- 0.7in
- Item Width
- 6in
- Item Weight
- 16 Oz
- Number of Pages
- 248 Pages
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Product Information
The Athlete's Guide to Recovery is the first comprehensive, practical exploration of the art and science of athletic rest. If you've hit a wall in your training, maybe it's because your body isn't recovering enough from each workout to become stronger. Hard workouts tear down the body, but rest allows the body to repair and come back stronger than before. Athletes who neglect their recovery will gain little from workouts, risking injury, overtraining, and burn out. The Athlete's Guide to Recovery offers a full exploration of rest and recovery for athletes. In her book, certified triathlon and running coach and pioneering yoga for athletes instructor Sage Rountree will guide you to full recovery and improved performance, revealing how to measure your fatigue and recovery, how much rest you need, and how to make the best use of recovery tools. Drawing on her own experience along with interviews with coaches, trainers, and elite athletes, Rountree details daily recovery techniques, demystifying common aids like ice baths, compression apparel, and supplements. She explains in detail how to employ restorative practices such as massage, meditation, and yoga. You will learn which methods work best and how and when they are most effective. The Athlete's Guide to Recovery explores: * Periodization and overtraining * Ways to measure fatigue and recovery including heart rate tests, heart rate variability, EPOC, and apps * Stress reduction * Sleep, napping, nutrition, hydration, and supplements * Cold and heat like icing, ice baths, saunas, steam rooms, whirlpools, and heating pads * Home remedies including compression wear, creams, and salts * Technological aids like e-stim, ultrasound, Normatec * Massage, self-massage, and foam rolling * Restorative yoga * Meditation and breathing Then you can put these tools and techniques to practice using two comprehensive recovery plans for both short- and long-distance training. 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 level.
Product Identifiers
Publisher
Velopress
ISBN-10
1934030678
ISBN-13
9781934030677
eBay Product ID (ePID)
99344272
Product Key Features
Publication Name
Athlete's Guide to Recovery : Rest, Relax, and Restore for Peak Performance
Format
Trade Paperback
Language
English
Publication Year
2011
Series
The Athlete's Guide Ser.
Type
Textbook
Number of Pages
248 Pages
Dimensions
Item Length
8.9in
Item Height
0.7in
Item Width
6in
Item Weight
16 Oz
Additional Product Features
Lc Classification Number
Rd97 .R68 2011
Grade from
Twelfth Grade
Reviews
"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 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." - Running.Competitor.com " 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 "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, "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." - Running.Competitor.com " 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 "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, " 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." - Running.Competitor.com "Endurance athletes generally have poor flexibility, core strength, balance, and posture. Improving these can really change performance for the better. The Athlete's Guide to Yoga is a great resource to get you on the path to better training and racing." - Joe Friel, founder of Ultrafit and author of The Triathlete's Training Bible , The Cyclist's Training Bible , and The Mountain Biker's Training Bible, Praise forThe Athlete's Guide to Yogaby Sage Rountree: "Endurance athletes generally have poor flexibility, core strength, balance, and posture. Improving these can really change performance for the better. The Athlete's Guide to Yoga is a great resource to get you on the path to better training and racing." -Joe Friel, founder of Ultrafit and author of The Triathlete's Training Bible, The Cyclist's Training Bible, and The Mountain Biker's Training Bible "The Athlete's Guide to Yogais a great resource for athletes. Finally, we have an explanation of how to integrate yoga practice into daily training and within different training cycles.The Athlete's Guide to Yogais well laid out and easy to follow, and it includes pose adjustments to help athletes overcome sport-specific tightness. I've been practicing yoga to complement to my triathlon training for the past 8 years. Now I have a great tool to take on the road when I can't make it to my usual class." -Samantha McGlone, 2nd Place 2007 Hawaii Ironman World Championships and 2006 Ironman 70.3 World Champion, 2004 Olympian "After running and racing for nearly thirty years, competing through five Olympic trials and the 1996 Olympics, and traveling the world on U.S. track, road, and cross-country teams, I thought I knew all the tricks for success and longevity in distance running. Yoga helped me set a world age-group record in the indoor mile and an outdoor American record in the 1500m at age 45. Yoga should have been-and will be from here on out-added to the mix of ingredients for success for any serious endurance athlete. Incorporate the practice of yoga into your weekly training regimen, and it will make a difference in your life as an endurance athlete. I highly recommendThe Athlete's Guide to Yogato all athletes who want to train smarter and race faster." -from the foreword by long-distance runner Joan Nesbit Mabe "This is a practical in-your-body guidebook for anyone wanting to take their fitness routine into new realms. Clearly written, beautifully illustrated, it's a real resource for starting and deepening a practice that stays true to yoga's depth. Postures, breathing, relaxation, meditation, training routines, it's all here." -Richard Faulds, Kripalu Center for Yoga & Health "Yoga is not only good for athletes-it is essential, for both the physical and mental benefits. On the physical side, training for sport makes the body tight. In sports like running and cycling which involve specificity of movement, which means using the same muscles over and over, some muscles get extremely tight while others do virtually nothing. Other sports, like tennis or golf, are one-sided and cause lateral imbalance which can lead to injury. Still other sports, like climbing or volleyball have a greater variety of movements involved, but the training effect still causes tightening of the muscles which leads to imbalance and, eventually, injury! Learning yoga is about learning, ultimately, to pay attention. It is about learning to mentally focus, and that is important in any sport. Sage shares the benefits that yoga has brought to her life as an athlete and offers easy to follow yoga postures and breathing techniques to help athletes of all sports get started with a safe and effective yoga routine and to help them avoid or rehabilitate an injury." -Beryl Bender Birch, author of Power Yoga and Beyond Power Yoga, Director/Founder of The Hard & The Soft Yoga Institute, and contributor to Yoga Journal "The Athletes Guide to Yogagives a profound outline for training one's bodymind for peak performance at the highest and most integrated level. It's a wonderful book and Sage is a gifted teacher!" -Baron Baptiste, author of Journey into Power and teacher to professional athletes, including the Philadelphia E, "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." -- Running.Competitor.com " 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, "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." - Running.Competitor.com " 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
Table of Content
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
Copyright Date
2011
Target Audience
Trade
Topic
Training, Triathlon, Sports Medicine, Healing, General, Sports
Lccn
2010-053410
Dewey Decimal
617.1/027
Dewey Edition
22
Illustrated
Yes
Genre
Biography & Autobiography, Health & Fitness, Sports & Recreation, Medical
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