You might also want to check out Edmund Burkes' Optimal Muscle Recovery . Based on developing a format that builds a training program around recovery, I'll give you some basic guidelines to start from. The actual training that you do should be based on the specific demands of the events that you're training for, and on your experience, strengths, and weaknesses. I find that most athletes generally have a good concept of those demands, but need more help in structuring rest and recovery into their training plan. So I'll start there and will address specific training and periodization in detail during future articles.
Daily recovery begins with keeping the body fueled and rested.
Appropriate nutrition is an important factor to daily recovery. Your body needs adequate nutrients to rebuild muscle tissue and replace the carbohydrates the body stores. After exercise he recommends that you consume 1 gram of carbohydrate for every pound of body weight and include protein at a 4 to 1 ratio. That means that for every 4 grams of carbohydrates you should consume 1 gram of protein. Of course, Ben and Jerry's might have a 4 to 1 ratio, but wouldn't provide you with the same nutrients that a balanced meal would.