Coach Education Resources
Lactate isn't the Problem
Blood lactate is gone within an hour of easing off. The soreness doesn't peak until a day or two later. They're two different things on two different clocks, and lactate causes neither, so here's what the burn and the ache actually are, and what genuinely helps.
Eight Hours Is the Floor: Sleep and the Athlete
You can periodise the training, weigh the food and ice the joints, and still leave the biggest recovery tool of the week switched off. What the research says a bad night actually costs an athlete.
Four R’s for Recovery Framework
Recovery is not separate from training, it is what allows training to work. The Four R’s of Recovery provide a simple framework for athletes to support adaptation and performance: Refuel, Repair, Rehydrate and Rest. Before chasing extra recovery tools, athletes should first focus on the basics they can repeat consistently.