Video: Best recovery rituals for immediately after a bike ride
That period of recovery right after a bike ride or race is absolutely crucial. You need to develop some rituals for getting it right.
It’s often said that recovery is the most important part of training. With a solid post-ride routine, you’ll recover more quickly and your performance should improve.
This video from GCN takes us through 10 of the best post-ride rituals. You should try and make a habit of them towards becoming a better bike rider.
They should also aid you as you try to lose weight or generally improve your fitness.
Some of the topics covered include
- Checking your data from your on-bike device to see how far you’ve ridden or how your power output and calorie burn went on your ride.
- Cleaning your bike in order than your expensive mount is stored in the best possible condition and is ready for the next outing.
- Getting a recovery drink into you to set yourself up as best you can to come around from your effort in the quickest possible time.
- Focusing on rehydration, which should not be confused with having a recovery drink. You should consider having an electrolyte drink rather than water on its own.
- Going for a massage, or at least getting to work with a foam roller to release tension and get the blood flowing around those muscles to flush them out.
- Eating the right kind of balanced meal within the first hour or two after a hard ride. But whatever you do don’t wolf down a recovery drink and a large meal if your training outing has been short or gentle.
- Having a nap if you can; many of the experts recommend up to 30 minutes around two hours after training.
- Having an ice bath. Exponents believe plunging your legs into an ice bath constricts blood vessels and flushes out waste products.
- Stay off your feet: never stand when you can lean; never lean when you can sit down; never sit down when you can lay down.
Irrespective of your ability, fitness levels or goals, there really should be something in here for you.
At the very least it will get you thinking in terms of putting in place actions post-ride that aid your recovery.