I often get asked how to recover properly after and between rides.
Well there are certain factors you need to take care of to ensure you recover fully after your rides :
Nutrition is about equal to rest when it comes to importance
for helping you recover after your rides.
You need to eat right to recover properly after your rides.
Immediately after your ride you want to take a protein shake (this is better than milk as there is no/very little fat so it gets straight into your blood stream) mixed with water. You may also have some carbs like dextrose in this.
About 30-60 minutes after this you want your post ride meal. A good post ride meal would be 2 fistful size servings of protein, 2 fistful size servings of carb and 2-4 fistfuls of veggies.
Then you want to make sure on a daily basis you are eating roughly 1.5g-2g of protein per 1kg of bodyweight. That means an 90kg guy wants to be eating around 135g-180g of protein per day. A chicken breast has around 30g of protein in it for reference.
Protein is the building blocks of your body. If you aren’t getting near that goal… you aren’t eating enough protein to recover.
Just as important as your nutrition is sleep/rest.
You need to rest to recover properly. Sleep is important for this. You need 6- 8 hours of sleep a night and you can nap too for extra recovery time. Pro athletes will often sleep for 10 hours a night then have 1 or 2 30-60 minute naps a day! Sleep is SUPER important. As well as sleep though you need some dedicated rest time.
Try to plan your week so you have 1-2 days a week off training where you can fully rest and recover. (rest days)
3. Active recovery
Sometimes when your legs are sore and you are feeling stiff it can benefit you to get up and move!
Going for a really easy 3/10 difficultly canal ride… or static bike spin… can help loosen off your legs and increase the blood flow to your muscles.
Active recovery can really help you recover quicker. Sometimes
faster than doing nothing!
Remember – you can train as hard as you like, if you don’t recover fully then its all for nothing!