Whether you are training for the long distance cycling charity event, exploring Australia by bike on a cycling holiday or extreme mountain biking, your recovery is just as vital as your training.
Overlooking the correct recovery techniques or neglecting to allow recovery time could result in serious injury that may see you sidelined.
Stretch it out
While the best time to stretch out your muscles is immediately after you finish cycling, you are likely to do a more thorough job of stretching, if you wait until you are clean, warmed and relaxed. Don’t forget to stretch out your calves, hamstrings, glutes and IT band.
Indulge in a massage
Scientific studies have proven massage improve the way muscles operate and revealed it increases muscle regeneration. Aside from improving circulation, reducing inflammation and lactic acid, a professional massage is medicinal and good for the soul. If you can’t afford to hire a professional, invest in a foam roller.
Carb it up
Eating right for recovery is essential. The idea is to eat as much carbs as possible to replace the minerals and fluid lost through sweating to avoid cramping, especially if you’ve just completed a big event. Make sure you eat within 20 minutes of finishing your exercise. You can also try adding salt and magnesium tablets to aid recovery.
Wear compression clothing
Using compression clothing after exercise is a top recovery technique employed by many cyclist. The compression effect of tight garments improve circulation and help reduce the feeling of fatigued muscles.
Use a Begrounded Recovery Sleeping Bags
Recovery Sleeping Bags use earthing technology which elite athletes and Tour De France competitors swear they sleep better, experience less aches and pains and recover faster from injury. The concept of being grounded (or earthing) has been around for years, but has now been adapted to be more accessible through products designed for the home.
Deep restorative sleep
Try to get at between seven to nine hours of sleep should allow your body to move through the natural cycles of sleep and is essential for the body to repair itself. Insufficient sleep may dull your reactions and leave your more susceptible to injury. Try combining your sleep with a recovery sleeping bag.