Competition Simulation / Race Recovery
Competition and simulation sessions combine maximal physical stress with psychological intensity. Recovery therefore changes with the season’s purpose. In Base, it is about practising race-day habits. Through Build, recovery supports adaptation to high strain while preserving training rhythm. In Peak, it enables rapid restoration and emotional reset between events. In Transition, it facilitates full endocrine and psychological recovery before the next cycle. This protocol guides you through the physiological and behavioural strategies that sustain long-term performance.
Athlete Guide
-
Objective: Using ‘C’ races and simulation sessions, practice recovery processes to develop habits for future events.
0–2 hr post-session:Begin hydration immediately (eg. PF&H 1500 mg/L).
Consume 1.2 g/kg carbohydrate + 0.3 g/kg protein within 45 min.
Gentle walking or mobility for 5–10 min; avoid sitting for prolonged periods.
2–24 hr:
Continue balanced meals and snacks with carbs, protein, and fluids.
Briefly reflect on performance and recovery (energy, focus, pacing).
Prioritise sleep (8–9 hr).
-
Objective: Support recovery from higher race intensity while maintaining training momentum.
0–2 hr:Begin recovery nutrition promptly; include electrolytes.
Avoid cold-water immersion or NSAIDs unless for medical reasons.
2–24 hr:
Balanced, frequent meals (high carbohydrate and moderate protein).
Use relaxation or mindfulness to down-regulate post-competition arousal.
-
Objective: Facilitate full physical and mental recovery while maintaining readiness for upcoming competition.
0–2 hr:Rehydrate and refuel immediately; small, frequent meals are often better tolerated.
Gentle movement; no static stretching when cold.
2–24 hr:
Prioritise sleep and quiet time; limit screen use and stimulation.
Balanced meal (carbs + protein + colourful vegetables) within 2 hr.
24–72 hr:
Passive or active recovery as tolerated.
Address soreness, swelling, or fatigue; avoid early hard sessions.
-
Objective: Full recovery of physiological, endocrine, and psychological systems before next training cycle.
0–2 hr:Eat and drink to appetite; avoid structured “post-race” nutrition stress.
2–24 hr:
Engage in restorative, low-stress activities (walks, time outdoors, social connection).
No structured training.
24–72 hr:
Reflect on race learnings and emotional response.
Plan next cycle with focus on long-term goals, not immediate correction.
Coach Guide
-
Competition simulations provide a controlled environment to practice both pacing and recovery strategies. Immediate post-exercise carbohydrate and protein intake enhances glycogen resynthesis and repair (Burke et al., 2021). Early hydration prevents haemoconcentration and accelerates plasma volume restoration.
Coaching cue: Emphasise that recovery drills are part of training, treat every simulation as a rehearsal for race-day recovery. -
Cumulative high-intensity exposures elevate cortisol, sympathetic activity, and muscle microtrauma (Meeusen et al., 2013). Rapid glycogen restoration is important to maintain training load capacity, but cold-water immersion or NSAIDs can suppress inflammatory cascades that underpin adaptation (Roberts et al., 2015).
Coaching cue: Educate athletes that rest and nutrition, not suppression, drive long-term robustness. Frame recovery as preparation, not indulgence. -
In competition, post-event recovery must address both central fatigue and endocrine balance. Prioritising carbohydrate and protein intake within 1 hr and high-quality sleep promotes testosterone restoration and muscle glycogen replenishment (Halson, 2014). Emotional decompression is vital; cognitive load is high after races, and parasympathetic activation supports recovery.
Coaching cue: Encourage low-cognitive-load environments post-race. Promote simple reflection the next day (post race evaluation form), not immediately after. -
The post-race period restores immune, hormonal, and psychological equilibrium. Reducing structure aids full restoration of motivation and resilience (Kellmann et al., 2018).
Coaching cue: Help athletes differentiate recovery from detraining. Encourage holistic activities, social, creative, or outdoor, to replenish psychological resources before re-entering structured training.
Key References
Burke, L. M., et al. (2021). Nutrition for training and competition. Journal of Sports Sciences, 39(S1), S17–S31.
Halson, S. L. (2014). Monitoring training load to understand fatigue. Sports Medicine, 44(S2), 139–147.
Kellmann, M., et al. (2018). Recovery and performance in sport. International Journal of Sports Physiology and Performance, 13(2), 142–147.
Meeusen, R., et al. (2013). Prevention, diagnosis, and treatment of overtraining syndrome. Clinical Journal of Sport Medicine, 23(6), 512–526.
Roberts, L. A., et al. (2015). Post-exercise cold-water immersion attenuates hypertrophy and strength gains. Journal of Physiology, 593(18), 4285–4301.