Recovery

Good recovery leads to better performance and fewer injuries. An athlete who trains too often and without proper recovery will perform worse and be at a higher risk of injury. 
 
To ensure good recovery, it's essential to eat enough, drink enough, rest, and sleep enough. Your food intake must cover the energy needed for all the processes taking place in your body, regardless of the specific training and activity (this is called your basal metabolic rate). In addition, your food must provide energy for everyday activities, training, and competitions. You can read more about nutrition in Norwegian on Sunn Idretts website: www.sunnidrett.no
 

Sleep needs vary significantly from person to person, but age is a key factor. Schoolchildren (ages 6-13) should aim for 9-11 hours of sleep each night, teenagers (ages 14-17) need 8-10 hours, and young adults and adults (ages 18-64) should get 7-9 hours. Young athletes who get less than 8 hours of sleep per night are more likely to experience injuries compared to those who sleep 8 hours or more. Both the amount of deep sleep and the total hours of sleep each night are important to consider. Spending many hours in bed doesn’t necessarily mean you’ve had enough rest. A good indicator is how you feel during the day: if you feel rested and alert, you’relikely getting sufficient sleep. 
 
Other recovery measures, like light cycling or jogging, often add extra training and can be counterproductive. Stretching or massage doesn’t improve recovery either, but some people find they relax mentally through these activities. Taking a break from training and competitions is important for an athlete. Effective relaxation can be spending time with friends or family and engaging in activities that give you positive energy. This is vital for all athletes, regardless of level, and should be supported by coaches. 
 
Other factors that affect recovery include temperature, altitude, travel, and time zones. In high temperatures, at high altitudes, and during travel, it’s important to be extra careful in planning your recovery. In these situations, the basic recovery measures are even more essential: ensuring adequate food and drink, rest, and sleep. 
 
To assess whether you are adequately recovered, the most important thing is to listen to your own body. Pay attention to whether you feel rested and ready for training. Good communication with your coach about your recovery is also very important. If you feel that your body is NOT fullyrested or restored, you should either rest or opt for a lighter training session than originally planned.