Recovery

We often hear people talking about over-training. I prefer to call it under-recovery.

Recovery takes many shapes, including drink, food, stretch, massage, and post ride spin.

Actually the recovery starts with proper hydration during the ride, and then again before the end of the ride. Unless it’s a race and you are sprinting for the line, try to spend the last kilometre of your ride in the small chain-ring, spinning your legs. They (your legs) will thank you tomorrow. This is where recovery starts.

If you pay attention, you will notice that the pro cyclists jump onto a stationary bike immediately after a hard stage. This serves two purposes:

  1. Bring down the heart rate gradually, and

  2. Pump fresh blood into the legs.

During prolonged, intense exercise, your heart rate is elevated; your body uses up its stores of available glucose (Glycogen) and simultaneously builds up lactic acid. The aim is to limit the lactic acid build-up during the ride, and to eliminate it as quickly as possible afterwards. Lactic acid build-up compromises your muscle efficiency during the ride, and possibly tomorrow’s ride as well. So it’s important to limit the damage and recover as fast as possible. Here’s how.

  1. Hydrate properly during the ride (mentioned above). Do not wait for a dry mouth or becoming thirsty. Drink regularly, both water and an electrolyte drink.

  2. Soft pedal at the end of your training ride (mentioned above), whether outdoor or indoor. Most mere mortals are not likely to jump onto an indoor trainer directly after the ride, primarily because there is not one available where we finish the ride, and anyway we cannot wait to meet our friends for a caffeine infusion.

  3. Ideally drink a protein shake immediately after the ride, as well as some carbs. There is a 30min – 40min window after a long ride (or run, swim, paddle) during which the carbs you consume will quickly turn into glycogen, thereby replenishing your glycogen stores. These are vital for your energy levels.

  4. I cannot stress enough the importance of stretching. It is very much part of the recovery process. At least stretch your quads, hamstrings and Achilles/calves, preferably while you are still warm. Try to spend 40secs – 60secs on each. These three to five minutes done two to three times per week, will prove beneficial to improve your recovery, but will keep you agile and supple as you get older. Stretching the hamstrings involves your entire back and spine, and improves your posture.

  5. A massage is great, and there is not much that beats a good leg massage…when it’s available…which is almost never. However it is possible to rub one’s own quads with a penetrating oil or cooling gel. Sit on the ground, use your thumbs, and rub upwards towards your hips to move the lactic acid away.

As always, please make contact with us for a personalised training, strength and recovery program.

Do not forget that you do not have to train hard all the time. There are seasons for everything. Just don’t stop training

Lastly, drink coffee with friends whenever possible.