Cycling: Let's talk Recovery

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Heeeyho Readers! Bringing another engagement post!


Rainy season has started and itchy-itchy legs wanna ride.

Since it's raining and the computer happens to be near a mug of hot tea, there's no better timing to talk about cycling. More precisely, about cycling recovery.

Before starting, it's important to emphasize that I'm not a professional. Everything that I say/do is the result of searching the web as a mere curious pleb. The idea of this post is to share information and discover what other community members do to recover after racing or a tough ride.

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MTB during a climbing session


Knowing our body & respecting the signs

Let me contextualize this post with a bit of inner-talking.

Dear diary

This week has been miserable. Tiredness peaked on Thursday with a day-long headache. I thought it would go away after swimming, but it didn't. Over-training? Almost.

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Weekly schedule


I cycle four times a week (1/2 to 2 hour per session). Last week started with a post-race recovery ride (only 28km), followed by swimming, gym and some climbing on Fri. and Sun.. Sunday's climbing should have happened on Monday (anticipated because of the rain). That gave me little rest between two tough rides (only Saturday). Big mistake. I was destroyed on Monday. Tuesday swim drained more energy. Wednesday was pure carnage. The result? Dead on Thursday. And still tired.

Knowing and respecting our body comes before any recovery routine. In other words: We are only able to recover fast if we are not over-trained. And to avoid over-training, we need to take it easy when feeling weak. Stepping back is often necessary.

How do I recover?

  • Eating well is the first step into recovering.

My recovery plan happens everyday, not only after races. It starts with a banana-protein shake soon after exercising/cycling. That gives a first boost to get through showering, updating Strava, walking the dog, etc. Then comes a big meal — generally at noon (or dinner if I cycle during the afternoon).

Eating healthy is the basis of recovering.

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Meal ingredients


  • Stretching

Stretching everyday is like meditating. It relaxes the muscles, diminishes the effects of lactic acid, restores mobility, helps with blood flow, etc. I like to stretch at night, before dinner, at around 20:00. Only after races I foam-roll and stretch as soon as the body "calms down". When the muscles are really sore — and if I'm feeling brave —, a long cold shower comes into rescue. Swimming in the sea works best after cycling, though only possible during the summer.

  • Hydration & Sleep

I combined these two because there's nothing much to say. Drinking enough water is a must to recover fast. How much? I use my pee as guidance (dark yellow and meager, more water; transparent and plentiful, enough water.) I also add minerals and vitamins in form of juices, smoothies, etc.

Sleeping... Well, I'm fortunate to be a professional sleeper. Eight hours a night or more plus afternoon naps. Our body recovers during sleep, so... sleeeeeeep!

  • Other activities

I've been swimming to improve cardiovascular capacity and also for body recovery after a cycling day. The experience is showing results after one year. I can focus on interval training on the bicycle while gaining endurance in the pool. So far, so good. The secret is to take it easy at the swimming classes and focus on zone 2.

After races, however, anything but stressful activities. That includes walking the dog, cleaning the bicycle, cooking, going to the beach — aka the cool-down phase.

  • No alcohol

Yes, beer is awesome. However, I avoid alcohol completely when I'm training for competitions. While bikepacking I might give myself the pleasure.

Final thoughts

When all the above-mentioned work as planned, I'm able to cycle again the other day. On the other hand, when something fails, I end up on the sofa writing a long article {laughs}.

Anyways. Everything here sounds obvious (nutrition, stretch, hydration, sleep). That information is well-spread and detailed on the internet, although a lot of us fail to follow the principles.

I also believe that each of us have different tricks to recover fast and get on the saddle as soon as possible. So, let me know...

What's your recovery plan?

I'd love to know from the fella Hiveans/athletes/enthusiasts their recovery methods. Are you the barbecue & beer type of rider? Are you the healthy athlete? Let me know on the comments.

Peace.


Did you know that I have a book out? Check this!

Access Link: https://www.amazon.com/dp/6500272773?

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~Love ya all,


Disclaimer: The author of this post is a convict broke backpacker, who has travelled more than 10.000 km hitchhiking and more than 5.000 km cycling. Following him may cause severe problems of wanderlust and inquietud. You've been warned.


I'm Arthur. I blog about Adventure Stories, Brazil, Travel, Camping, & Life Experiences.

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8 comments
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Thanks for the perfect insight in your recovery habits. I don't race, but I do need to recover from rides sometimes.
And a Wednesday morning commuting ride is terrible after Tuesday nights futsal 😄

I end my shower sessions always with a few minutes of cold water which is good for the muscles.
I do stay up too long, so I don't get as many hours as you do.

Thanks for sharing!

@erikklok, @michelmake, you make long rides too. Any additions?

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(Edited)

Yeaaah! Thank you for engaging. Racing is a body destroyer \o
I'm almost going back to bikepacing to enjoy the bicycle a little bit more

And a Wednesday morning commuting ride is terrible after Tuesday nights futsal 😄

Try stretching before bed, and massage with some refreshing creme, maybe that eases the soreness.

I do stay up too long, so I don't get as many hours as you do.

Do you mean sleep hours? That's the most important xD

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Nope, I don't have many additions. Just also make sure you start the ride hydrated and eat and drink well during the training itself. Then you don't need to compensate afterwards. And yes, in the end enough rest/sleep is crucial. Especially during weekdays 8 hours can be a struggle, especially when you have a lot on your mind. At least, that's my experience.
!LUV

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Good point!

Especially during weekdays 8 hours can be a struggle, especially when you have a lot on your mind.

I make between 6 and 7 hours. During the weekend some more 😄
I fall asleep in 5 minutes, but I just go to bed too late.

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