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Endurance Cycling – Recovery Techniques For Training and Racing

Part of the puzzle that is endurance cycling is how to improve recovery. Whether during a multi-day event or during a week of training, how well you recover will depend on how well you do. Learn to maximize your recovery as you see a huge improvement in your performance.

The following tips will help you speed up your recovery. Remember that you don’t get fitter and faster during training, your gains come when you recover from training.

Press Glycogen Window

Immediately after training or racing, a recovery drink containing carbohydrates and proteins. This can be a prepackaged recovery drink powder that is convenient because it only has to be mixed with water. Products like Hammer Nutrition Recoverite or Endurox can be found at many cycling and running stores. Another choice that has been shown to be just as effective in clinical studies is chocolate milk. If you have a way to keep it cold and are not lactose intolerant, then this is an effective and inexpensive recovery drink. The key is to get the carbs and protein into your system within 60 minutes of finishing a strenuous workout. A good starting point is to consume 80 grams of carbohydrates and 20 grams of protein within an hour of your cycling event or training session.

Don’t worry about recovery drinks for short workouts, but long rides and races use up muscle glycogen so this will speed up recovery. An hour or two after that you can resume eating normal meals.

Stretching

Stretching after exercise helps keep muscles loose, and gentle contractions help move blood and waste products and help the body recover. Yoga is a great form of stretching because the movement patterns help the body stay flexible and increase blood flow, which speeds up recovery.

Massage

This can be done by a professional or you can use self-massage. If you are using self-massage, lie on the floor with your legs up against the wall so that they are at a 90-degree angle to your body. Knead the muscles you can reach for 15 minutes. Elevated legs help drain waste from the legs, so when you sit, fresh, nutrient-rich blood floods your legs, speeding up the healing process.

Sleep

Don’t stand when you can sit, don’t sit when you can lie down. When you’re not training, get off your feet. Take a nap if you can. Make sure you get a good night’s sleep every night. One bad night can ruin your training week because it’s hard to make up for lost sleep.

Hot baths/dry sauna

A good soak in a hot bath or 15-20 minutes in a dry sauna has been shown to increase blood flow and speed recovery. Stretching in the sauna is a good use of time because the muscles respond well to the heat.

Recovery rides

Recovery rides are important both after events and on rest days. When you’re done with the event, stay on the bike and spin gently for 20 minutes to wash your feet. You don’t want to stop and have waste products produced while driving just in your legs. Days after hard rides or races, 20-40 minutes of super light spinning will allow you to recover faster than complete rest. Increased blood flow to the legs helps bring important nutrients to the muscles and flush out waste without being so heavy as to require recovery.

Overview

Pay as much attention to recovery as you do to your training. You won’t get stronger if you don’t recover from training and racing. Keep your ego in check and make your easy days easier. You will find that developing a recovery plan that you follow consistently will accelerate your progress.

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