62 - Recovery with Coach David Tilbury-Davis

If you're a fan of the show, please support us!5:00 how David encourages his athletes to prioritize recoveryUnderstand that stress from disparate sources is to some extent cumulativeUnderstand your minimal effective dose of training, and avoiding overdoing it for ‘the Gram’Do not try to keep up with the Sanderses11:30 tools for assessing fatigue and quantifying stressQuantitative tools: HRV, resting HR, O2 saturationQualitative tools: ‘how do you feel?’, subjective questionnaires, language used in training notes / reports12:00 asking the right questions / seeing through the ‘type A’ for effective subjective analysis12:30 respiratory illness example:Okay to train if the athlete is sound (no symptoms) from the neck downTake one extra day after everything feels back to normal before resuming training17:15 advice for self-coached athletesMake use of quantitative metrics and quantitative trend analysis to provide context for how you are feeling and disassociate between expectations and reality19:00 trend analysis in quantitative stress metrics is useful, but must always be tempered with subjective analysis21:00 David on how to use the concept that all stress is cumulative in guiding trainingThe excellent ‘20 minute rule’Learn to be flexible25:00 when is declining performance a sign of too much stress or not enough recovery?Watch for a disconnect between expectation to execute a workout and ability to execute that workout28:00 recovery toolbox - in order of most to least effectiveSleep: 8-9 hours / daySound nutritionCompression, ice / cryo therapy, supplements, etc. that blunt the inflammatory response can reduce the stimulus to improve, so they’re not ideal modalities for day-to-day recovery35:30 recovery after big, rough races37:15 recovery periodization: when should focus on recovery be even greater than normalDuring stressful periods in an athlete’s lifeAfter long-haul flightsReturning from altitude trainingBefore important races41:00 sticking to a habituated training routine is useful for adaptation and recovery42:00 one rest day per week is very useful too. It can be used to repay the support network for all they do to help the athlete be their best.45:00 a DTD rule: an athlete should be able to get to the end of the week with one more quality session in the tank. That is, not completely spent.47:00 create resilience in your body and improve its ability to express force through resistance trainingLearn more about David, his coaching, and check out his other media appearances on his website.