Determining Recovery Protocols with Bora-hansgroe Coach John Wakefield - CoachCast Season 6 Ep 6

In this episode, we sit down with John Wakefield, the managing director of Science to Sport and performance coach with the Bora-hansgrohe World Tour cycling team. John, from Cape Town, South Africa, shares his insights from years of coaching and an advanced training facility in Girona, Spain. Understand why recovery is the key to progression and how ignoring it can impede an athlete's performance, no matter their level.
John believes recovery is the critical element in athlete training. He shares details about a routine 'sub-max test' he utilizes with his athletes, whether pro or amateur. He can document progression and shape optimal training by using power and heart rate data in concert with subjective feedback from an athlete on wellness factors like sleep, stress, and mood.
Recovery isn't just about easy days or days off. John breaks down other factors to consider in recovery protocols, like stretching, nutrition, massage, and mindfulness, to fulfill the "Three Rs:" refuel, rebuild and rehydrate. He also takes us inside a team bus to learn some of the cyclists' critical recovery strategies while competing in a Grand Tour.
Learn more about John:
www.sciencetosport.com/
/ pelotrain
x.com/Pelotrain
#trainingpeaks #cycling

[@gustavofring-thechickenman]

Great discussion! Wakefield has a great approach. Great point on getting used to not feeling wrecked all the time. 😂

[@trainingpeaks]

Absolutely!

[@geoffreymccann2841]

It's interesting I was listening to a surgeon about her personal experience with her post surgery recovery she tried meditation to help her she just disliked it and found just sitting and listening to some music helped her a lot and I'm with her I find listening to music is fantastic I just find it very relaxing.

[@trainingpeaks]

That's a great example of how rest and relaxation helps recovery and healing. Thanks for watching!

[@richardmiddleton7770]

I feel napping is just a sign that you're not sleeping deeply enough at night. This is expected for GT riders but amateur rider 'nappers' should concentrate more on sleep at night. Not doing hard workouts after work would be a good start! Get up earlier and do your hard session first thing then maybe 60-90 minutes zone 2 after work. Evening chain gangs once a week but no more than 60 minutes. If your chain gang starts at 6.30pm and you're not getting home till 8.30pm or later after completely emptying yourself, then you're stuffing your face, then you're trying to sleep, that's a bad idea!

[@trainingpeaks]

The best recovery does come from quality sleep and sleep hygiene. Although, it's a challenge for many athletes to bend their life schedules around ideal training and recovery schedules. Most of the research for athletic performance says there is more of a benefit than anything for athletes to take a 30-90 minute nap. Anything longer than that can reveal or compound other troublesome health concerns. Thanks for watching the episode.