Two decades on convention stages teaches you one thing fast: you do not get better from training, you get better from recovering between training. Here is the unglamorous routine David swears by.
Sleep first. Nothing else on this list matters if you are running on five hours. Sleep is where the body actually repairs and adapts — protect it like a session.
Move on rest days. Recovery does not mean the sofa. A gentle walk, some easy mobility work, a stretch — light movement clears stiffness and speeds things up.
Deload on purpose. Every few weeks, deliberately pull the intensity back for a week. It feels like going backwards; it is actually how you keep moving forwards without breaking down.
Listen to the signals. Persistent aches, poor sleep and a flat mood are your body asking for a lighter week — not a sign to push harder.
Recovery is not the reward for training. It is part of the training. Build it in and everything else improves.
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