Recovery is where adaptation happens. While training provides the stimulus for improvement, it's during recovery that the body actually gets stronger and faster.
Active recovery techniques can accelerate the recovery process. Light exercise on rest days helps maintain blood flow to muscles, facilitating the removal of metabolic waste products and delivery of nutrients.
Cold water immersion and contrast therapy (alternating hot and cold) have gained popularity among athletes. While research on their effectiveness is mixed, many athletes report subjective benefits in terms of reduced soreness and improved readiness.
Sleep remains the most important recovery tool available. Athletes should aim for 8-10 hours of quality sleep per night, with particular attention to sleep hygiene practices like maintaining consistent sleep schedules and creating optimal sleep environments.