Recover to Succeed: The Complete Recovery Guide for Athletes, Coaches and Parents

The Recovery Science Your Coach Never Taught YouTraining breaks your body down. Recovery is where you get stronger. Yet most athletes treat recovery as an afterthought - skipping sleep, ignoring nutrition, and going hard every session until injury forces a rest.Recover to Succeed gives athletes, coaches and parents the complete recovery toolkit: the science, the protocols, and the practical daily habits that turn training stress into performance gains.What's Inside: - Sleep Science - why 8-10 hours matters for juniors, sleep hygiene protocols, and the performance cost of cutting corners- Nutrition for Recovery - carbohydrate timing, protein targets, hydration, and the recovery meal that actually works- Cold and Heat Therapy - ice baths, contrast therapy, sauna protocols - what the evidence says and when to use them- Massage and Soft Tissue - sports massage, foam rolling, and targeted myofascial release techniques- Active Recovery - light training days, mobility work, and parasympathetic nervous system activation- Heart Rate Variability - how to use HRV data to guide training load decisions- Red Light Therapy - emerging evidence and practical application for athletes- Physiotherapy and Rehabilitation - when to seek help, what to expect, and how to return to training safely- Supplement Safety - WADA compliance, Informed Sport batch-testing, and the supplements with actual evidence- Training Load Management - acute: chronic workload ratio, fatigue monitoring, and the art of the deload weekWritten for Every Athlete: - Junior Athletes: growing body considerations, school-sport balance, and the unique recovery needs of adolescents- Adult Competitors: periodised recovery blocks, masters athlete physiology, and managing life alongside training- Coaches: monitoring tools, session sequencing, and building a recovery culture in your squad- Parents: how to support recovery habits at home without the battlesBuilt on evidence from sports science, physiology, and real-world coaching practice. Every protocol is practical, every recommendation is grounded in research you can trust.The To Succeed Coaching Team has helped athletes recover smarter across rowing, running, cycling, triathlon and multisport. This is the book they wish their athletes had read on day one.Train hard. Recover right. Succeed.