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We all know recovery matters — but do we really understand what it means? In this post, I’m diving into a recent conversation with Dr. Natalie Brown, where we unpack the science (and the misconceptions) around recovery, and what it really takes to bounce back stronger.

Recovery isn’t just about your muscles

Recovery is a multifaceted process involving every system in the body: muscular, cardiovascular, hormonal, neural, and psychological. Each one recovers at a different rate. You might feel like you’re good to go because your legs aren’t sore, but your hormonal system could still be under stress, or your central nervous system might not be firing properly.

We often overlook these invisible systems. You can’t “feel” your endocrine or immune systems the way you can feel muscle soreness. But that doesn’t mean they’re not in need of recovery.

Stress, sleep and the psychology of fatigue

Psychological stress plays a bigger role than many athletes realise. It can delay recovery even when physical fatigue feels resolved. If you’ve ever finished a race and felt fine the next day, only to hit a wall trying to train again — this is why.

The holy trinity: Sleep, nutrition, and stress

Despite all the noise about cryotherapy, massage guns, and compression boots, the three non-negotiables always come first:

• Sleep: Both quality and quantity are critical. Most recovery happens while you sleep.
• Nutrition: Prioritise real food and get carbs and protein within 30 minutes post-training or race.
• Stress management: Whether it’s meditation, reading, or social time, find what helps you decompress.

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Data is helpful — but not everything

Wearables and apps can offer useful insights, but Natalie warned against relying solely on them. Heart Rate Variability (HRV) can be helpful, but it’s not always easy to interpret. In fact, your own subjective experience — mood, energy, motivation — often tells the clearest story.

Recovery in real life

Elite athletes have support teams managing their recovery. The rest of us often don’t — and that matters. Things like long drives after races, disrupted sleep, or skipping post-race meals can delay your return to training more than the event itself.

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Age, menopause, and recovery

Aging can impact recovery — but it’s not just about your age. It’s about training consistency and how well you support your body. Hormonal changes like menopause can throw a curveball, and being flexible with your training during these times is essential.

How long should recovery take?

It depends. Here’s a rough idea:

• Sprint triathlon or 10k: A few days
• Half marathon or 70.3: 1–2 weeks
• Ironman or ultra events: 3–4 weeks minimum

But factors like training status, sleep, fuelling, and stress all influence how fast your body bounces back.

Final thoughts

Forget the fads. Prioritise your sleep. Eat well. Reduce your stress. Then — and only then — consider the extras like ice baths or compression boots.

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Are you ready to take your training to the next level? Sign up today and train with confidence, strength, and support all the way to the finish line!

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Thanks for being part of the tribe — I’m here to help you stay healthy, strong, and performing at your best. ​ Simon

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Please check out these podcasts and articles

PODCAST: Best ways to recover from training and racing with Dr Natalie Brown Building fitness in the long term is quite a simple equation. You workout, and then you recover. If you get the balance of these two right, you should see a steady upward progress over time. Most folks I know and work with are pretty good at the training part, but maybe they could do better on the recovery side. I don’t know about you, but over the years I’ve come to appreciate the recovery part a lot more! Tune in now

​ ​ ARTICLE: The Power of Circadian Rhythms Have you ever had a training block derailed by long-haul travel? Beth, currently prepping for Ironman Austria, recently flew to New York—four hours behind the UK—for five days. Her body clock stayed on UK time for most of the trip, and just as she began adjusting, it was time to fly home. With jet lag recovery taking about a day per time zone crossed, her short visit disrupted up to nine days. For athletes, it’s not just about squeezing in workouts—it’s about protecting long-term health, recovery, and circadian rhythm balance. Dive in for more tips (3 min read)

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