Training Recovery
To perform and train consistently, it is vital that the muscles used when cycling are allowed to recover and repair themselves after each effort. The quicker the muscles are allowed to recover, the better a cyclist is likely to perform. It is therefore important that paying adequate attention to recovery should be an integral part of any training programme.
A cyclist should carry out the following on a regular basis to ensure muscles recover as quickly as possible when training or cycling long distances:
Active Recovery: following a tough training session or long distance event, a cyclist should undertake a period of cycling on a low gear for approximately 20 minutes at a slow pace. This exercise will help to speed up the recovery process by increasing blood flow, accelerating the circulation of nutrients, reducing muscle soreness and relaxing the mind with some quiet, stress free time on the bike.
Replenish Fuel Stores: the recovery process should begin the moment you step off the bike. A priority is the replacing of glycogen (blood sugar) that has been used up over the course of a cycle. Consuming carbohydrate-rich foods and drinks in the immediate aftermath of a training ride/event will significantly improve the recovery process. If you have difficulty consuming foods straight after a tough spin, many of the recovery drinks currently available will also aid recovery.
Hydration: it is very important to re-hydrate the body after cycling. A cyclist should make sure to drink plenty of water and/or recovery drinks containing electrolytes in the immediate aftermath of a cycle to ensure the recovery benefits are maximised.
Adequate Sleep: when you sleep your body re-channels all the energies usually reserved for daily tasks into helping your body repair itself. This repair job obviously takes more time when involved in significant cycle training regimes or taking part in sportive events. You should therefore aim to get as much sleep as possible (at least eight-ten hours) when undertaking significant levels of cycling.
Hanging the Legs: elevating the legs above the heart (e.g. lying on your back with your feet up against a wall) helps eliminate by-products from the legs, which is one of the primary causes of swelling and extended fatigue.
Stretching: stretching helps you adapt to the rigors of cycling. Unfortunately, one of the curses of hard riding is gradual loss of muscle elasticity and an overall decrease in joint flexibility. Stretching, which requires no special skill, enables cyclists to make their muscles and joints more adaptable to the rigors of cycling.
