Over training and pushing too hard is a common issue for cyclists! Really how to get stronger through recovery is a harder rhythm for anyone who exercises to get then most things. But we only get stronger when we rest!
As you put the time in on your bike to lose weight, get fit, and even faster here are some recovery tips:
- Have a recovery drink with protein and high sugar carbs in the first 30-45 minutes after your ride/workout. Don’t over do it – try to aim for between 250 and 400 calories worth depending on how intense and long your workout was.
- Drink water! Your body needs water to flush out your system, to convert fat into energy, to keep your joints supple, and to keep you cool. Especially with the Oklahoma Summers most cyclists during July and August get weaker because they are always dehydrated.
- Raise your Legs. After your workout elevating your legs above your heart for at least 10 minutes will do wonders for your recovery. It’s your lymph system in the body that removes waist and using gravity to help for a bit after your ride helps a bunch!
- Get good sleep! This one is the hardest for a lot of us. But if you are only getting 5 to 6 hours of sleep a night you are handicapping your body’s ability to get stronger. You must get decent and consistent sleep to handle the stress of exercise (and life) well.
For recovery drinks we’ve got some advice from one of our owners Tony on the recovery drinks we have in the shop.
Charley’s Bicycle Laboratory – An Oklahoma City and Edmond Bike Shop