Tips For Effective Rest And Recovery After Cycling
As exercise increases the intake of air, it also increases the production of free radicals, which have a role in damage to muscle tissue. So, antioxidant foods that counter the effect of free radicals can also have a notable effect on recovery. This sort of thinking on diet is seeping into the consumer market, Matheson explains. “For instance there’s a new tablet with lots of vitamins and antioxidants in it called Source of Life Gold by Nature’s Plus. Leaving aside any purchases, there’s a simpler ingredient to good recovery.
Olympic silver medallist Rob Hayles explained that for him, “sleep is definitely the main thing in recovery.” He admits to often sleeping well over 12 hours a night. Professional cyclists are now looking toward sleep for marginal gains. So much so, Hayles explains, that Team Sky decided to take all their athletes’ beds on tour with them last year.
Some teams have enlisted the help of professionals to analyse riders’ sleep. While sleep analysis might be out of range of the average athlete, the first step is getting enough sleep. Getting enough sleep and passive recovery both require a basic element of time management which, as Hayles tells us, “is the key to effective training and recovery”.
For many who lead busy lives, it is important to think less about fitting training around work, and more about fitting life around recovery, says Matheson. “If you’ve got a busy life, I would say do less training. I mean this is old stuff but it still holds true. As a competitive cyclist, it’s worth trying anything that may offer up an advantage, especially in the often-neglected area of recovery. But there’s no need to break the bank on a full range of experimental methods.
Instead, be safe in the knowledge that rest and general diet is 95 per cent of the battle, and the science confirms it. It is only when honing the last five per cent that expensive supplements, kit or recovery therapy become necessary. Cherry juice: Originally studied in the British Journal of Sports Medicine in 2006, cherry juice was found to have notable benefits on muscle damage.
It’s been shown to reduce muscle pain and reduce loss of strength over several days of intensive training. Beetroot juice: Studies in the Journal of Applied Physiology show that beetroot juice can boost your stamina and VO2max owing to high levels of nitrate. Some are even calling it the new EPO. Fish: Fish contains oils that can have a notable effect on the recovery. The omega-3 polyunsaturated fatty acids are able to increase the oxygen intake of damaged muscles and generally lower fatigue.
Milk-based drinks: While professional supplements are more likely to provide the correct ratios of carbohydrates and proteins, supermarket milkshakes like Frijj or ForGoodnessShakes have often been found to be similarly effective. Fresh tropical fruits: Pineapples, passion fruits and mangos are known to have anti-inflammatory and antioxidant potency to reduce muscle damage after a session. Vitamin/antioxidant tablets: Tablets containing supplementary antioxidants and vitamins can help the recovery process when used alongside a healthy diet.
The antioxidants can help counter the muscle damaging effects of free radicals produced during exercise. Often effective in reducing muscle damage, active recovery (light recovery training) has some positive effects but can also exacerbate overtraining, injury and reduce energy. As with most approaches, if it doesn’t seem to be working for you, opt for passive recovery.
The jury is out on whether the kit has any benefit during training. But a variety of studies and testimony of top riders suggests that pulling on a pair of compression tights after training can make recovery a little more effective. In addition to a healthy diet, topping up your levels of antioxidants, vitamins, proteins and carbohydrates is essential, and often supplements can speed this process. Contrast water therapy, basically alternating a hot and cold shower or bath, can help reduce inflammation and simultaneously increase circulation. Although the science at times doesn’t support it, many athletes and coaches respect this method of speeding recovery.
Not to mention I had to run back to the store to restock whenever I ran out which cost me time and gas. I started to stock up on the 64-ounce bottles of soy sauce from Costco, Amazon or Jet. Super easy and I never had to deal with running out again. Another quick word of advice when buying soy sauce: never buy the low-sodium variety! If you do, you’re just paying the brand to dilute their product with water which you could easily do at home by yourself.
Hummus is a great snack, but it’s not cheap when you get it pre-made. But the fact is, all of the raw ingredients are super inexpensive on a per pound basis — even if you don’t buy them in bulk quantities. If I’m making hummus for several people, I learned that I can use a large container, multiple cans of chickpeas, tahini, lemon juice and an immersion blender to make a large serving for pennies on the dollar.
Also, by having all the ingredients on hand, I can whip up a small batch and not worry if I’m going to waste any by throwing it out. After all, the most expensive foods are the ones that you don’t eat! Medjool dates are an unbelievably delicious dried fruit that can be used to make everything from sweet and savory sauces to vegan cheesecakes. They also make a great snack. The problem is that they’re ridiculously overpriced at the regular grocery store.
10-12 down the drain. Luckily, I was able to find a Middle Eastern grocery store that sells them for way cheaper in bulk. If there’s no such store near you, you can check specialty date online stores like 7HotDates which offer great deals when they’re in season. To maintain the best quality for months on end, I like to store them in the fridge.
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