{"id":60485,"date":"2022-09-20T11:18:57","date_gmt":"2022-09-20T09:18:57","guid":{"rendered":"https:\/\/www.alpecincycling.com\/?p=60485"},"modified":"2022-09-20T11:18:58","modified_gmt":"2022-09-20T09:18:58","slug":"ways-post-ride-recovery","status":"publish","type":"post","link":"https:\/\/www.alpecincycling.com\/en\/training\/ways-post-ride-recovery\/","title":{"rendered":"6 ways to speed up your post-ride recovery"},"content":{"rendered":"\n<p><strong>Post-ride recovery is one performance parameter which is easy to neglect. Professional cyclists, who are accustomed to training and racing regularly throughout the year, certainly understand the importance of following dedicated recovery protocols. <\/strong><\/p>\n\n\n\n<p>But recreational riders can often let their recovery plans slide, especially if they are busy with work and home life. And this is a big mistake. Without a good recovery plan, your legs will be aching for days, and the next time you get on your bike you won\u2019t feel as sharp as you should.<\/p>\n\n\n\n<p>Here experienced cycling physiotherapist Bianca Broadbent, an expert at Fit Your Bike (fityourbike.co.uk), which is based at the High Performance Centre within the University of Birmingham, shares some simple steps for enhancing your post-ride recovery.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Sleep it off<\/h2>\n\n\n\n<p>Sleep is a painfully neglected aspect of modern life, with 25% of the population failing to get the recommended 7-8 hours per night. This is certainly bad news for your general health and mental focus. But it\u2019s also terrible for your post-ride recovery. <\/p>\n\n\n\n<p>Sleep is the time when your body repairs its damaged muscles after a ride. So without a good night\u2019s sleep, you will feel sore and lethargic on your next training ride. Scientific studies have shown that a bad night\u2019s sleep can affect everything from your cardiovascular performance and your oxygen consumption levels to your peak power output during exercise.<\/p>\n\n\n\n<p>\u201cWhen it comes to recovery, the big one is rest and sleep,\u201d explains Broadbent. \u201cThere\u2019s increasing evidence emerging to support the importance of sleep, not only for recovery but also for your wider health. It\u2019s not just about getting the duration right either. <\/p>\n\n\n\n<p>You also need good quality sleep \u2013 ideally uninterrupted &#8211; to create the most effective recovery environment.\u201d That is because our primary physical recovery takes place during what is known as Stage 4 or REM sleep \u2013 essentially very deep sleep.<\/p>\n\n\n\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;6a1473ae65a03&quot;}\" data-wp-interactive=\"core\/image\" data-wp-key=\"6a1473ae65a03\" class=\"wp-block-image size-full is-style-default wp-lightbox-container\"><img decoding=\"async\" width=\"1024\" height=\"683\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on--click=\"actions.showLightbox\" data-wp-on--load=\"callbacks.setButtonStyles\" data-wp-on-window--resize=\"callbacks.setButtonStyles\" src=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/Schlaf-Sportler-Rennrad-1024x683-1.jpg\" alt=\"A female cyclist is sleeping on her bike to recover from hard efforts.\" class=\"wp-image-60724\" srcset=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/Schlaf-Sportler-Rennrad-1024x683-1.jpg 1024w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/Schlaf-Sportler-Rennrad-1024x683-1-300x200.jpg 300w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/Schlaf-Sportler-Rennrad-1024x683-1-768x512.jpg 768w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/Schlaf-Sportler-Rennrad-1024x683-1-700x467.jpg 700w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/Schlaf-Sportler-Rennrad-1024x683-1-325x217.jpg 325w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Enlarge\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><figcaption>\u00a9 Henning Angerer<\/figcaption><\/figure>\n\n\n\n<p>Power up your recovery by improving your bedroom environment: make sure your curtains or blinds block out all light, and remove any electronic gadgets like tablets and TVs \u2013 even those tiny red standby lights will hamper the release of the sleep-promoting hormone melatonin. <\/p>\n\n\n\n<p>Check the room\u2019s thermostat too &#8211; experts suggest a cooler 16-18 degrees is the optimum temperature for sleep. Aim to keep a regular sleep routine by going to bed and getting up at the same time, and follow a relaxing pre-bed warm-down, like taking a bath, reading a book (on paper, not a bright device), or listening to relaxing classical music to help you drift off to sleep.<\/p>\n\n\n\n<p>\u201cThere\u2019s not much point faffing about with other recovery strategies if you\u2019re not getting this really basic but important one right,\u201d says Broadbent.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Wear compression garments<\/h2>\n\n\n\n<p>\u201cOnce you get your sleep right, you can start looking at active recovery strategies,\u201d explains Broadbent. \u201cEvidence for some of these modalities can be low, but it\u2019s important to note that even if you \u2018feel\u2019 well-rested then that will contribute to your recovery. A good example is compression wear which may help optimise circulation in the body and therefore enhance metabolic recovery.\u201d<\/p>\n\n\n\n<p>Compression garments \u2013 which for cyclists usually come in the form of knee-length socks or full-length tights &#8211; improve blood flow to help oxygenate your blood and \u2018squeeze out\u2019 toxins. The process is therefore similar to that of a post-ride massage. <\/p>\n\n\n\n<p>A 2018 review of 102 compression studies concluded that compression garments can contribute to a reduction in delayed onset muscle soreness (DOMS). And a 2017 study in the journal Sports Medicine found that compression garments can enhance next-day cycling performance.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Get plugged in<\/h2>\n\n\n\n<p>Electrical muscle-stimulation devices have become increasingly popular in the pro peloton, with riders often plugging themselves in to these self-massaging recovery tools on the team bus or at the team hotel after a ride. \u201cThe brand Compex, and other equivalent devices, are essentially neuromuscular stimulation devices,\u201d explains Broadbent. \u201cThese have multiple purposes (including strength building) but they usually include a \u2018recovery\u2019 setting to help aid relaxation and promote good circulation.\u201d<\/p>\n\n\n\n<p><\/p>\n\n\n\n<p>Put simply, you strap small patches on to your leg muscles which are connected to a device that sends electrical pulses into the muscles. This \u2018self-massaging\u2019 process is designed to bring fresh oxygen and nutrients to the muscles, and to facilitate the removal of post-ride toxins, therefore helping you to recover faster.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Hit the pool<\/h2>\n\n\n\n<p>Going for a post-ride swim can help to loosen your muscles and reduce muscle soreness. But if you don\u2019t live near a pool, having a gentle ride on your turbo trainer will do the same job. That is why you often see Tour de France riders going for a light \u2018recovery ride\u2019 on their turbo, even after completing a 150km stage. \u201cLight recovery sessions, such as swimming or easy turbo spins, help with optimising circulatory function and lymphatic drainage,\u201d explains Broadbent.<\/p>\n\n\n\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;6a1473ae66695&quot;}\" data-wp-interactive=\"core\/image\" data-wp-key=\"6a1473ae66695\" class=\"wp-block-image size-large is-style-default wp-lightbox-container\"><img decoding=\"async\" width=\"1024\" height=\"683\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on--click=\"actions.showLightbox\" data-wp-on--load=\"callbacks.setButtonStyles\" data-wp-on-window--resize=\"callbacks.setButtonStyles\" src=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/chill-out-heat-training-riding-cycling-1-1024x683.jpg\" alt=\"A group of people sitting together at the pool to recover after a long bike ride.\" class=\"wp-image-60492\" srcset=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/chill-out-heat-training-riding-cycling-1-1024x683.jpg 1024w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/chill-out-heat-training-riding-cycling-1-300x200.jpg 300w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/chill-out-heat-training-riding-cycling-1-768x512.jpg 768w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/chill-out-heat-training-riding-cycling-1-1536x1024.jpg 1536w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/chill-out-heat-training-riding-cycling-1-2048x1366.jpg 2048w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/chill-out-heat-training-riding-cycling-1-1920x1280.jpg 1920w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/chill-out-heat-training-riding-cycling-1-1500x1000.jpg 1500w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/chill-out-heat-training-riding-cycling-1-1060x707.jpg 1060w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/chill-out-heat-training-riding-cycling-1-700x467.jpg 700w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/chill-out-heat-training-riding-cycling-1-325x217.jpg 325w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Enlarge\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><figcaption>\u00a9 Kathrin Schafbauer<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Reach for the foam roller<\/h2>\n\n\n\n<p>Using a foam roller to stimulate and loosen aching muscles will also help you to feel better after a ride. Some of this effect may be physical, caused by a rise in blood flow to the aching muscles. But the psychological boost that comes from feeling more flexible is also part of the equation.<\/p>\n\n\n\n<p>A review of studies published in Frontiers in Physiology found that foam-rolling after exercise helped to limit reductions in subsequent sprint and strength performance, and also reduced perceived muscle soreness by 6%.<\/p>\n\n\n\n<p>\u201cThere\u2019s not a lot of evidence to say this will change things on a cellular level, but if something feels sore, and you rub it, it automatically feels better, so this will certainly help from a psychological perspective,\u201d concludes Broadbent.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Avoid beer, pills and ice<\/h2>\n\n\n\n<p>In addition to trying the helpful methods above, it is also worth knowing what post-ride activities won\u2019t help you. Drinking alcohol will seriously hamper your physical recovery, even if you do crave a beer after a long ride. Alcohol slows down the repair process by inhibiting the function of hormones which aid this process, such as testosterone. It also encourages muscular swelling and enhances post-ride dehydration.<\/p>\n\n\n\n<figure data-wp-context=\"{&quot;imageId&quot;:&quot;6a1473ae6725e&quot;}\" data-wp-interactive=\"core\/image\" data-wp-key=\"6a1473ae6725e\" class=\"wp-block-image size-large is-style-default wp-lightbox-container\"><img decoding=\"async\" width=\"1024\" height=\"683\" data-wp-class--hide=\"state.isContentHidden\" data-wp-class--show=\"state.isContentVisible\" data-wp-init=\"callbacks.setButtonStyles\" data-wp-on--click=\"actions.showLightbox\" data-wp-on--load=\"callbacks.setButtonStyles\" data-wp-on-window--resize=\"callbacks.setButtonStyles\" src=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/recovery-drink-beer-alcohol-cycling-1024x683.jpg\" alt=\"People sitting together drinking beer and wine after riding their bike.\" class=\"wp-image-60489\" srcset=\"https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/recovery-drink-beer-alcohol-cycling-1024x683.jpg 1024w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/recovery-drink-beer-alcohol-cycling-300x200.jpg 300w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/recovery-drink-beer-alcohol-cycling-768x512.jpg 768w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/recovery-drink-beer-alcohol-cycling-1536x1024.jpg 1536w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/recovery-drink-beer-alcohol-cycling-2048x1366.jpg 2048w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/recovery-drink-beer-alcohol-cycling-1920x1280.jpg 1920w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/recovery-drink-beer-alcohol-cycling-1500x1000.jpg 1500w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/recovery-drink-beer-alcohol-cycling-1060x707.jpg 1060w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/recovery-drink-beer-alcohol-cycling-700x467.jpg 700w, https:\/\/www.alpecincycling.com\/app\/uploads\/2022\/09\/recovery-drink-beer-alcohol-cycling-325x217.jpg 325w\" sizes=\"(max-width: 1024px) 100vw, 1024px\" \/><button\n\t\t\tclass=\"lightbox-trigger\"\n\t\t\ttype=\"button\"\n\t\t\taria-haspopup=\"dialog\"\n\t\t\taria-label=\"Enlarge\"\n\t\t\tdata-wp-init=\"callbacks.initTriggerButton\"\n\t\t\tdata-wp-on--click=\"actions.showLightbox\"\n\t\t\tdata-wp-style--right=\"state.imageButtonRight\"\n\t\t\tdata-wp-style--top=\"state.imageButtonTop\"\n\t\t>\n\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"12\" height=\"12\" fill=\"none\" viewBox=\"0 0 12 12\">\n\t\t\t\t<path fill=\"#fff\" d=\"M2 0a2 2 0 0 0-2 2v2h1.5V2a.5.5 0 0 1 .5-.5h2V0H2Zm2 10.5H2a.5.5 0 0 1-.5-.5V8H0v2a2 2 0 0 0 2 2h2v-1.5ZM8 12v-1.5h2a.5.5 0 0 0 .5-.5V8H12v2a2 2 0 0 1-2 2H8Zm2-12a2 2 0 0 1 2 2v2h-1.5V2a.5.5 0 0 0-.5-.5H8V0h2Z\" \/>\n\t\t\t<\/svg>\n\t\t<\/button><figcaption>\u00a9 Kathrin Schafbauer<\/figcaption><\/figure>\n\n\n\n<p>Don\u2019t be tempted to pop anti-inflammatory pills either. \u201cAnti-inflammatories might help reduce muscle soreness, but this actually might mean they are inhibiting your natural recovery processes, rather than aiding your recovery,\u201d warns Broadbent.<\/p>\n\n\n\n<p>Don\u2019t feel as though you need to act like a hero by jumping in a freezing cold ice bath either. Ice baths may help rugby players and American football players who have suffered severe bruising, but it\u2019s not much use for endurance cyclists. <\/p>\n\n\n\n<p>\u201cIt\u2019s generally agreed that using ice after exercise is not beneficial, although some people will still use it inter-competition to help them feel \u2018fresher\u2019 to compete again,\u201d concludes Broadbent.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Post-ride recovery is one performance parameter which is easy to neglect. Professional cyclists understand the importance of following dedicated recovery protocols. <\/p>\n","protected":false},"author":4,"featured_media":51857,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[87],"tags":[],"class_list":["post-60485","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-training"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.3 (Yoast SEO v27.3) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>6 ways to speed up your post-ride recovery - Alpecin Cycling<\/title>\n<meta name=\"description\" content=\"It is important to follow a recovery protocol. We give you 6 important tips how to spped up your post ride recovery.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.alpecincycling.com\/en\/training\/ways-post-ride-recovery\/\" \/>\n<meta property=\"og:locale\" content=\"en_US\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"6 ways to speed up your post-ride recovery\" \/>\n<meta property=\"og:description\" content=\"It is important to follow a recovery protocol. 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