Getting ready for a big race often spurs you into more training, you need to recover faster after training, because is an important component of your overall training plan.
After all, it seems that the harder you train, the easier it will be to take a place on the pedestal, since the muscles will grow, become stronger, etc.
The mistake many cyclists make is in the recovery process. Non-stop twisting day after day leaves no time for the body to repair damaged muscle tissues, as a result of which performance drops, and yesterday’s basic workout can already become overwhelming today.
Cyclists recommend that you take your recovery as seriously as your training. After all, the muscles are gaining strength during this period due to the healing of the very tissues damaged during the «yesterday» race.
Competent distribution of load and recovery cycles will have a positive effect on improving your personal characteristics, whatever they may be. The statement holds true equally for training for both strength and endurance .
10 Best Tips to Help yoy Recover Faster After Training
Of course, there is no one-size-fits-all recipe for everyone. Different ages, pace of recovery, family circumstances, stress at work, cycling experience, general health – all of these and many other factors affect the formation of a personal cycle of alternating stress and recovery.
The most accurate tool in determining whether to rest is our body. It tells you when to stop. So listen to it. If the pulse is higher than usual, psychological fatigue sets in, the goal of training seems unattainable. These are all obvious markers of the need to give yourself time to recover and rest.
The alternation of training and rest is not something very precise and constant. However, it takes time to learn to hear your body. Even experienced cyclists take years to master this science.
And yet, there are no hopeless situations. Therefore, we have collected 10 recommendations that will help you make your recovery regenerative.
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1. Raise your legs
After a hard ride, it is useful to lie on your back and put your feet on the wall. This reduces muscle swelling, gently stretches the hamstrings and increases blood flow to the head.
The exercise is especially valuable if you feel faint and dizzy after training.
For every hour of screwing, there are 5 minutes of rest with the legs raised up.
2. Cool down before full stop
Have you reached your long-awaited goal? Left behind friends? Cool! Well done!
Now do not rush to get off the bike, even if you really want to. Allow yourself to cool down in the saddle for 10 minutes (or more or less) while maintaining light load and leg movement.
The latter is very important, as this maintains a high rate of blood circulation, and it allows much more efficient removal of metabolic products from the muscles. Of course, this trick allows the body to begin the recovery process faster, although it slows down the cooling process.
3. Keep up the hydration
Drinking water when cycling is a whole science, but there is a simple rule – drink often and little.
However, in hot weather or with prolonged training, dehydration still occurs, which thickens the blood and it becomes more difficult for it to cope with oxygen transportation, and this is reflected in the recovery process.
For an easy workout, ordinary water is quite enough, but for a loaded one you will need a special isotonic that provides the body with the necessary electrolytes (sodium, potassium), which are inevitably lost during physical activity.
You can prepare a drink yourself using recipes from the Internet, of which there are more than enough. There are also all sorts of instant powders from trusted manufacturers that have the same nutritional and flavoring properties. Here to each his own.
4. Carbohydrates and protein
Probably, the phrase «whole science» will suit each item on this list, and the item dedicated to proper nutrition for quick recovery will not be an exception.
Treat yourself to a meal within 30 minutes after exercise. It is not worth eating to the dump, just a little fruit, vegetables or light yoghurts with cereals containing carbohydrates and proteins in their composition.
They help the body replenish glycogen stores, which are essential for muscle recovery.
As an alternative, many cyclists use special protein powders, which is also not a mistake. Here, again, it all depends on personal preference.
5. Warming up
Warming up and stretching before a ride that includes the full range of leg movement can help reduce the likelihood of injury and ease post-exercise soreness.
Plus, warming up will allow you to reach your potential much faster and better when the ride is in full swing and of course will help you to recover faster after training or racing.
Stretching immediately after training is not worth it, you need to give your muscles a little rest. If skiing was in the morning, then we can safely transfer it to the evening.
Of course, the increased flexibility of the muscles, due to warming up, will have a beneficial effect on the speed of recovery.
6. Get a massage
No, of course, it’s much more pleasant to go to a specialist for a massage. However, money and time are not always enough for this.
Massage rollers, balls, sticks and other gizmos come to the rescue, whose action is aimed at stimulating blood circulation and removing metabolic products from the muscles.
If you can’t get to a massage therapist, try using mini foam rollers or even a couple of tennis balls tucked inside of socks.
“Even something as simple as taking a contrast shower — where you alternate hot water and then cold water — can help,” Mr. Winters says. “This contrast of warming up and cooling down creates a pumping-type mechanism.”
7. Compression clothing
Compression garments are designed to increase blood flow, reduce swelling and soreness during exercise.
All of the above has a positive effect on the speed and quality of recovery. Of course, it is not contraindicated for cyclists.
Manufacturers recommend wearing it for two to four hours after exercise. Some riders wear similar clothes after serious races, but they do not take them off, sometimes for a week, since at competitions the legs are worn out and a couple of hours are already not enough.
Your muscle-building hormones increase as you sleep, and they’re important for repairing your muscles while you train and after a race
During deep and healthy sleep, the body produces growth hormone.
Lack of sleep, in addition to depriving you of growth hormone, will lead to reduced stress tolerance, focus and increased irritability.
The latter has to do with lowering the pain threshold, as a result of which routine training can become just torture.
So, treat your sleep as an integral part of the recovery period, and not as an unaffordable luxury.
9. Active recovery
Unhurried pedaling on an easy bike ride or on the machine immediately comes to mind. Well, that also has a place.
However, to heighten the effect, it makes sense to change the type of activity … feet in hands and «forward!» walking, walking to work, doing something mobile, but not very active. It is important to take your mind off the pedals while maintaining a relatively high level of activity.
This method works well after a particularly strong and prolonged workout and / or competition and helps you to recover faster after training.
10. Psychological relief
No matter how long and hard you recover, no matter how long and hard you train … everything will come to naught if you do not provide yourself with the proper level of psychological relief.
It is also worth taking into account the factor of unloading due to stress in the family or at work, these moments also have a serious impact on the general psychological, and then on the physical state.
For psychological relief, it is important to change the environment. After the competition, for example, meet with friends, go in for another sport, or just relax, do not push yourself to the limit, do not test yourself for strength, it is better to pay due attention to recovery in all its forms.
By: Berthy Perez