Recovery Tips Training and Riding Recovery Tips Been thinking about what it will take to climb back on your saddle the day after a 60-100 mile ride? And then do it again the next day? And then again? And, perhaps more importantly, how about surviving the training? One of the keys to training is what you do while you are not training. Remember that it is the time between training sessions that your body "catches up" and makes adaptations to become stronger. Your goal is to facilitate those adaptations by optimizing your recovery. Below are some of my favorite training recovery tips from years of coaching runners and competing in triathlons. Tips GRADUAL WARM UP! Ease into your rides, especially days that you try to ride faster or hit the hills. Jumping on your bike and racing cars out of town before you are warmed up can take its toll. STRETCH! Spend 10-15 min stretching after every workout. This doesn't just maintain flexibility. Stretching also helps muscles relax, thereby allowing greater blood flow. Flushing the muscles with blood both speeds up waste removal and brings in nutrients. ICE! You don't have to have an injury for ice to help relieve tired and swollen muscles! Do it right after you finish your workout. Ice for 8-15 minutes (depending on the size and depth of the body part) any areas that feel sore or particularly fatigued. Crushed ice usually works best because it will mold to any body part. Bags of frozen peas or corn is another option though they usually thaw pretty quickly so use more than one to keep things cold. You can also try ice massage with an ice cup (put water in a paper dixie cup, freeze it and peel back the paper to expose the ice). You can even try sitting in a tubful of ice water for 5-10 minutes. This works wonders but isn't for the faint of heart! Put a thin towel or cloth between the ice and your skin to protect your tissues from cold damage. Frozen gel packs, in particular, have been known to freeze tissues which could potentially cause damage. For this reason, I avoid frozen gel packs. Sensations of mild burning and then numbness are normal so don't panic. After icing, your skin will be red. Move slowly until your muscles warm up again. Contrary to popular opinion, I never recommend using heat (pads or Jacuzzi) after tough rides or workouts. It may feel good at the time but if you have any muscle damage or swelling, the heat can make it worse! Remember, ice is nice. SWIM! Even if you don't do laps (which are great, by the way), just walk/jog around and move your arms and legs through the water. The movements and resistance of the water help loosen you up, and the hydrostatic pressure of the water serves to "massage" your whole body. This is great to do at the end of any long or hard ride. MASSAGE. There is nothing like a good massage. It can "flush" muscles to aid recovery, reduce swelling, loosen tight spots, and help you relax. Always work toward the heart. DRAIN! After a workout, lie on your back with your feet in the air (lean them against a wall or a chair) for 5-15 min. This helps reduce fluid accumulation and swelling. It's best done at the end of a ride. It also does a lot of good at the end of the day or any time you have been sitting or standing around for a long time. This is an easy one to do wherever you are. REHYDRATE. Drink lots of water before, during, and after workouts. Most people should drink 8-12 glasses a day ... on ride days, even more! After sweaty workouts, try setting a watch timer for every 15 minutes and, for the next hour or two, make yourself drink every time it goes off. REFUEL. Eat a high carbohydrate snack or meal as soon after your workout as possible. The carbohydrate energy stores in your muscles are most effectively replenished in the first 15 min-to 1-2 hours after a hard workout. Eat well always! SLEEP. Lose too much sleep and eventually you will lose the quality of your training. If you get sick, you will lose your training period. Take care of yourself! Yes, naps are good and much coveted by this writer. LIGHT EXERCISE. Doing something easy the day after a hard workout increases blood flow to sore muscles and connective tissues. It's definitely better than just lying around feeling tired and sore! EASY/HARD/REST. As you write your weekly plan, be sure to alternate hard days and easy days. You must give your body time to adapt between harder workouts. And never be afraid to schedule and use (!) rest days. Most people need at least one rest day per week. Don't forget that it is on your easy and rest days that your body finds time to adapt to the training you have been doing. If your body doesn't have a chance to adapt, you will eventually burnout or get hurt. We don't want that to happen! Notice that I didn't include "take an Advil and call me in the morning." Anti-inflammatories can certainly be helpful in some situations. Just don't rely on them. If you have an injury, ice and rest are usually your best options. Avoid using drugs to mask pain. It's usually trying to tell you something. Try the tips above and I promise you'll be surprised at how much they help. Keep on keepin' on! See you on the road. Paul Johnson is the head cross country coach and strength and conditioning coordinator at the College of St. Catherine, Co-Owner of Outdoor Sport Pursuits, a personal trainer, and triathlete turned mountain biking and touring fan. This article is copyrighted 2000 by Paul Johnson. Riders Volunteers Bike.Home. Register! Donate Route FAQ Press Kit History Lodging Community Info