Only the professional riders got masseurs to take care of their sore body after a hard race, so how do a normal rider get the maximum out of the rest between training sessions? A good recovery also means a more efficient training, and some of the best sporting athletes around the world sleeps up to 12 hours a day in order to recover the best way.
Of course normal people with a normal job and life can’t even get close to that amount of sleeping, so we have gathered a few nice tips below here to get fresh legs as fast as possible:
Eat after training
The first 20 minutes after training is especially important, because there is a window where the nutrients have an easier path to get out to the muscles and make them recover easier. Especially food with proteins and carbohydrates are very important to get immediately after a long and hard training session. For example drink some hot chocolate, since it contains high numbers of both proteins and carbohydrates.
Lift your legs
If you can, place yourself in the couch for about an hour, with the legs lifted higher than your heart (same procedure to minimize swollen feet). It will help with oxygen to get to your muscles.
Ride on your bike to the job
The day after a long and/or hard training session a small and easy ride to and from work will actually help your legs become fresher. If you ride in low gears without pushing yourself, you will increase the blood circulation in the sore muscles, without making it worse. Actually, the increased blood circulation will make your muscles recover faster.
Keep a log of your training and recovering
If you really want to analyze everything, you can keep a log of how much you have trained, along with how much and how well you have been sleeping at the night. In addition, what your resting pulse is at the morning together with your morning weight. If you are tired, losing weight or have a higher pulse, it can be a sign of overtraining which will mean you should lower your amount of training sessions.
If you have more tips, please share them in the commentsection below!
Written by René
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