Muscle Recovery Strategies for Cyclists
Cycling is both a rewarding and demanding form of exercise. To progress meaningfully, you need to focus just as much on recovery as you do training. Your muscles cannot develop if they are pushed too far. Start implementing healthy cycling recovery strategies to bring your performance to the next level.
Healthy Cycling Practices
Developing a thoughtful and healthy cycling training plan will look different for everybody. You will need to customize your practices to your body, lifestyle and fitness level. This is crucial if you want to steadily improve and not injure yourself.
Training Schedule
The first step to creating any cycling program is mapping out a training schedule. It’s all about building your strength, speed and endurance slowly, to meet your body where it’s at. Don’t run out of the gate at full speed, give your muscles a chance to adjust and allow for cycling recovery time.
Warmup, cool down and recovery are the three basic arcs of any good training session. Develop a six-week plan to begin. Your bike, the terrain and your environment can all affect the intensity of your workout. Move from easy to moderate in intervals to level up efficiently.
Nutrition
Fueling your body is obviously one of the most basic measures you can take to ensure a productive workout. Carbohydrates are the most important source of energy you will have during your ride. You should not only eat a decent meal before your session but plan to load up during your ride, as well.
Proper nutrition is a habit, so once you get used to your meal plan, it will become second nature. Short rides require easily digestible foods only 30 minutes before you begin, but longer rides will need a bit more forethought. Plan to eat a meal full of carbs, proteins and fats 3-4 hours before you hit the road.
Muscle Recovery
After your ride, you can’t just hop off and go about your day. You need to pay special attention to your muscles to make sure that they recover. This ensures that they are able to absorb the training and grow stronger. This also prevents injury and muscle damage. There are many ways to go about cycling muscle recovery.
Cycling Muscle Recovery Techniques
Recovery can be one of the most enjoyable parts of your training regimen. It may be counterintuitive, but rest is key to progress. There are many different aspects of recovery you need to attend to, so plan ahead to make your life easier.
Refueling
This one may be obvious, but refueling your body is vital for growing your muscles. You will definitely feel hungry after your ride, so this requirement shouldn’t be hard to meet. Don’t just gobble down anything you find, though; you should be mindful of what type of food you eat.
Don’t wait longer than one hour to get some food in you. Carbs and protein are most important for replacing what you’ve burned through during your workout. Protein is for muscle building, and carbs are for glycogen repletion. However, keep in mind that you should avoid fiber and fat to aid digestion.
Sleeping
Getting enough sleep is difficult for everyone. However, it is especially important after intense exercise for cycling recovery. There are vital healing processes that happen to your body while you sleep. Deep sleep triggers the release of something called the human growth hormone, which repairs your cells and tissues. This is in addition to other benefits, such as immune system recovery and brain power.
The ideal amount of sleep is 7 to 9 hours a night. Avoid caffeine and excessive screen time to make sure you are able to fall asleep when you want to. Don’t be shy to take a nap if you feel tired or did not get enough sleep the night before. Consistency is key for a hygienic sleep routine.
Recovery Riding
Another workout might not be your first instinct when thinking of recovery, but gently moving your muscles can be beneficial. The next time you get on your bike, opt for a light and slow pedal to stretch your legs and get your blood flowing. Consider it flushing your system.
Avoid hills and routes with frequent stops. Keep your legs moving and don’t coast. Don’t take it too seriously and have fun. Recovery rides are just as important for your mental health as your physical health. You can even pick an indoor track.
Stretching
Stretching should be done both before and after your rides. Tight muscles are more easily damaged and can cause stiffness. Flexibility allows room for growth. Stretching also improves your mental state and can ground you after an intense session, reducing cycle recovery time.
There are two kinds of stretches, static and dynamic. Incorporate both into a routine to get maximum benefits. Static stretches entail holding a position, while dynamic stretches are more gentle and necessitate movement.
Using Compression
As a general rule, burning energy produces waste, called metabolic waste. In the human body, that waste is pushed through your circulatory system and can accumulate in your legs because they are the furthest below your heart. The goal is to keep the metabolic waste moving back up to your lymph system to be disposed of.
Specialized compression boots and socks can aid this endeavor. The surrounding pressure on your legs will boost your circulation, and the enhanced blood flow will clear the toxins. The best recovery boots use air inflation to adjust pressure and fit your specific needs.
Massaging
Various forms of massage are proven to improve blood circulation and cycling muscle recovery. They can also help release buildup, blockages and toxins from your tissue. You don’t need to visit a massage therapist to get these benefits; there are methods for achieving these results at home. One excellent example of this is a hot tub with jets.
Bullfrog Spas offers many different types of hot tubs and jet styles to thoroughly massage your sore muscles. The heated water further relaxes your body and mind. There’s no better way to get yourself back to peak condition than a soak in the tub after your ride.
Cycling is a lifestyle, and that includes what you do on your off days. Meaningful rest is necessary for making progress. Invest in therapeutic tools and cyclist recovery strategies to improve your regimen. Your muscles will thank you.
Consider a Hot Tub for Muscle Recovery
“I bike 20 miles and golf on the same day if I’m not working. My Bullfrog Spa helps with pain relief. I can’t say enough about it. It’s a nice relaxer, helps with sleep, and is even good after working all day.” – Daniel H.
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“I actively race and compete in triathlons, cycling, running, mountain biking, and skiing. For me, a spa is therapeutic. Sure, sometimes it’s for simple relaxation, but most of the time it’s for therapy.” – Mike C.
Learn More About Bullfrog Spas
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