Training makes you tired. Recovery makes you fitter. If you train hard but do not recover well, you will not improve as much — and you are more likely to get injured. Sleep is the most important part of recovery.
Why sleep matters
During sleep, your body repairs muscle and restores energy. Poor sleep is linked to worse performance, slower recovery and a higher injury risk. Most adults need seven to nine hours a night; people training hard often feel better at the upper end.
Sleep habits
- Consistent times: go to bed and wake at similar times each day.
- Dark, cool room.
- Screens off before bed where you can.
- Caffeine: avoid it in the afternoon and evening. See caffeine before a race.
- Late training: very hard sessions late in the evening can make it harder to sleep for some people.
Training twice a day
If you train twice a day, recovery matters even more.
- Eat and drink between sessions.
- Make the second session easier, or a different type.
- Sleep well.
Rest days
At least one full rest day a week. Light activity — walking, easy cycling — is fine.
Other recovery tools
- Food: enough energy and protein. See protein for hybrid athletes.
- Mobility: see a 10-minute mobility routine.
- Deloads: see deload weeks.
Signs you are not recovering
- Constant tiredness.
- Performance dropping.
- Poor sleep.
- Low mood or motivation.
If you notice these, take more rest.