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• Wednesday, July 10, 2019
• Posted By Benton Hart

It's a well known fact among famous athletes and the men and women who help them train that recovery is just as important as training. If you don't give yourself enough time to repair the muscle damage done by long distance cycling you can be left with more than just aching legs. You could cause yourself chronic injury and increase the time it will take for you to get back out on the road. No cyclist wants that no matter how eager he/he make be to get back into the saddle. Thus, we would like to help by providing you with these tips from several Physical Therapy and Sports Certified Specialists on how to help your body recover.

• Cool down before coming to a full stop: As you are finishing your tour, do not come to a full stop. Slow down and continue cycling for a few minutes. According to Dr. Matthew Winters from the Cleveland Clinic Sports Health, this will prevent you from getting "light-headed". It will also give your muscles time to begin the repair process which will take several hours or more depending on the length of your ride.
• Keep up the hydration: It is just as important to stay hydrated after a long bike ride as it is to stay hydrated during a tour. Dehydration can slow down the body's ability to recover. Winters and other experts recommend that you use protein infused water or drinks that contain electrolytes.
• Get a rub down: Most people don't have access to a masseuse but a massage is very helpful to the recovery process. Research shows that a rub down can help your legs push out the fluid carrying the waste products of muscle breakdown (lactic acid for example), and that it can encourage fresh blood to flow in and help rebuild muscles.
• Eat right: Certain foods are very helpful in the post-cycling recovery process. These foods include fish, milk-based drinks, fruits, cherry juice, etc.
• Get plenty of rest: Finally, rest is one of the most important requirements for your recovery. This is because muscle-building hormones increase as you sleep. Moreover, adequate rest is important as you train as well as during your recovery. Doctors recommend that you get at least seven hours a night after a long race supplemented with a 30-minute power nap during the day.