March 2018| 85
With many cycle events taking place in the coming months for the more enthusiast rider to
amateurs who won’t being going through the same rigours of a full racing calendar, there are still
plenty of valuable habits we can pick up for recovering optimally, from the structure of your rides,
to the way you eat and act in the hours aft erwards.
Cool down
To kick start recovery, every ride should end with at least 10minutes of Zone 1 spinning to
cool down. Th is means really easy pedalling during which it is easy to hold a conversation with
no burning in your legs. By so doing, you pull down your heart rate and regulate blood fl ow,
removing any metabolic waste products from your muscles and beginning the recovery process
before you’ve even clambered off your bike. If you can’t get past the reluctance to dent your
average speed by reducing the intensity in this way, you could always carry out your cool down
on a stationary trainer.
Protein
Th e number one priority upon completing a ride (of over 90 minutes in length) should be to take
on some protein. A dedicated protein shake is the most effi cient way to deliver what your body
needs, although solid foods like chicken, fi sh, eggs will also do the job. It is recommended that
protein is consumed within the fi rst half hour following a ride to get the maximum benefi t. Th en
it should be followed up with a post-ride meal including more protein as well as carbohydrates
which replenish the body’s glycogen stores.
Stretch
Stretching is one area that no one can seem to agree on, but for amateur cyclists who cannot aff ord
their own personal massage therapists, a good stretch is going to go a long way to iron out the
creases aft er a tough ride. Aft er gett ing clean and warm, stretch out any perceived tightness using
a yoga routine, Left unatt ended, any tightness in the body can lead to imbalances, poor muscle
function, discomfort and injury.
Put your feet up
Th ere is a mantra in the professional peloton that goes something like this: “never stand when you
can sit and never sit when you can lie down”. While it sounds wonderful, it is not terribly practical
for those of us juggling everyday life with cycling, but we can learn from our pro comrades. Even
a few minutes with our feet elevated can make a world of diff erence in promoting lower body
blood fl ow and preventing pooling. All you need is fi ve minutes for every hour spent on the bike.
Perhaps take that time to turn on the BIKE Channel and catch up with your favourite sport.
Massage
Th ere are countless perks of being a pro cyclists that amateurs wish they had access to including
the kit and equipment, travelling, and being able to ride your bike for a living. But if we could all
have one thing that the pros have, it would probably be the post-ride massage, even in training.
It might be expensive, but massage increases blood fl ow, correctly aligns muscle fi bres and scar
tissue, and reduces tightness. Few amateurs are going to be able to aff ord or fi t in frequent
massages, but most of us could fi nd time for a good MOT for our bodies every couple of months.
Alternatively, you could always try a foam roller, the poor man’s alternative to massage. Foam
rollers are perfect tools to accommodate the cyclist’s masochistic tendencies and will go some way
to achieving what a massage therapist will do.
Recovery Ride
Th e day aft er a really hard ride it is always tempting not to ride at all. However, the best way to
improve your recovery and get back up to performance quickly, is to go for a recovery ride.
Th is should involve really, really easy pedalling for around an hour, with no more exertion than a
Sunday aft ernoon stroll. You could throw in a couple of low gear fi ve-second sprints to awaken
the legs.
At the end of the day, aft er you’ve eaten your fi ll of chicken and rice, caught up on race highlights
on TV with your feet up and stretched the tightness out of your muscles, the best thing you can
do to maximise your recovery is to get a good night’s sleep. Put away your phone, turn off the TV
and collapse into your nice soft pillows ready to do it all again tomorrow.