At Vulcan Performance and Therapy, we’re all about optimizing recovery to help you perform at your best. Recently, we had the opportunity to sit down with Kyle Ruth, a highly respected coach at Training Think Tank in Roswell, Georgia. Kyle shared some powerful insights on recovery strategies during intense competitions, offering a glimpse into what it takes to keep athletes performing at their peak across multiple events. You can watch the video below or read on for some great recovery tips.
Kyle kicked off the conversation by emphasizing a key philosophy that guides his approach to recovery: getting athletes back to homeostasis as quickly as possible. Whether you’re a CrossFit athlete or competing in any other high-intensity sport, the goal is the same—restore the body to its baseline state to ensure optimal performance in subsequent events.
During competitions like the CrossFit Games, athletes often face multiple events in a single day. Imagine pushing through a grueling workout, only to have to do it all over again a few hours later. The ability to recover quickly and effectively becomes not just a luxury, but a necessity.
One of the first steps Kyle takes in recovery is to bring down body temperature as quickly as possible. After a tough workout, jumping into a cold tub is his go-to strategy. Cooling down helps not only to lower the body’s temperature but also to kickstart the recovery process. Interestingly, Kyle pointed out that reducing body temperature also triggers hunger, which is crucial for getting nutrients back into the body after intense exertion.
"When you're hot, you're not hungry," Kyle explained. This is why cooling down quickly can make a significant difference—it helps athletes regain their appetite, enabling them to refuel and prepare for the next challenge.
Kyle also delved into the importance of using various recovery tools. After cooling down, he recommends getting into Normatec boots to flush out the legs, particularly after events that involve a lot of running and heavy lifts. If time permits, he advises a session with a manual therapist to perform a full-body flush, helping to remove metabolites and stagnant blood from the limbs.
Sleep is another crucial component of recovery. Kyle emphasized the importance of short, power naps, which help reset the nervous system. “Your nervous system recovers when you sleep,” he said, stressing the value of even a 15-minute nap between events.
An interesting aspect of Kyle’s approach is his focus on calming the nervous system. Whether it’s through compression therapy, pneumatic therapy, or even simple practices like intentionally relaxing, the goal is to bring the body back to a calm state. This is especially vital during multi-day competitions where maintaining a heightened state of readiness can lead to burnout by day two.
Kyle’s strategy involves ramping down the nervous system to ensure that athletes are not only physically prepared but also mentally and emotionally ready to take on the next event. The emphasis is on balancing the need to stay sharp with the necessity of avoiding prolonged stress.
Another innovative tool Kyle discussed is the Breathe Way Better device, an ISO rebreather that helps athletes warm up their respiratory systems without causing fatigue. This is particularly beneficial in sports like CrossFit, where athletes often need to reach high respiratory rates during events. Using the Breathe Way Better allows them to achieve this without the added fatigue that comes from traditional warm-up methods like shuttle sprints or intense biking.
Kyle highlighted that by using this device, athletes can avoid overexerting themselves during warm-ups, thereby conserving energy for the actual competition. This approach is crucial for those competing in multiple events over several days, as it helps them maintain high performance levels throughout the entire competition.
Kyle also touched on the use of devices like Normatec boots and compression sleeves. He noted that while these tools may not always provide a significant physiological advantage, they play a critical role in calming the nervous system and helping athletes recover mentally and emotionally.
Over the course of a multi-day competition, these small advantages add up. Kyle’s methods are designed not just to prepare athletes for a single event, but to keep them performing at their best across all the events they face.
Kyle Ruth’s approach to recovery, as shared in our conversation, highlights the importance of a comprehensive, well-rounded recovery strategy. From cooling down quickly and using advanced recovery tools to managing the nervous system and optimizing respiratory warm-ups, these techniques are essential for any athlete looking to excel in competition.
At Vulcan Performance and Therapy, we’re committed to helping our clients implement these strategies to achieve their best performance. Whether you’re preparing for your next CrossFit competition or simply looking to improve your recovery routine, the insights shared by Kyle Ruth provide a valuable blueprint for success.
For more tips on optimizing your recovery and enhancing your performance, stay tuned to the Vulcan blog, and be sure to check out our services to see how we can help you reach your goals. And make sure to subscribe to our YouTube channel for updates to enhance what moves you.
