Recovery is a vital part to any training program. It provides the body an opportunity to adapt from strenuous exercise. When you train, you break down muscle tissue. Proper recovery allows for the muscle tissue to rebuild and replenish, preventing over-training which can lead to poor performance, injury, and fatigue.
Recovery is just as vital to your training program as the actual training. Here are some tips and techniques to help optimize your recovery.
We've all been in situations where a ride leave us in a puddle of sweat. The simple science behind why we sweat is to help maintain an optimal body temperature. On those tough rides we lose a lot of water and electrolytes meaning it's greatly important to replenish and stay fueled. That means drinking enough water before, during, and after workouts. We recommend starting each day with a glass of water with lemon (we prefer it warm). This simple drink promotes hydration from the start of the day, a strong source of vitamin C, and a digestive aid to get your day off on a good start.
Newer to the recovery scene, CBD is an ingredient that has shown to promote reductions in inflammation and pain relief. The natural ingredient helps support your body's endocannabinoid system which is responsible for maintaining homeostatis. Our Muscle Recovery products can be used to apply relief after a demanding workout. Learn more about CBD here.
A consistent whole foods diet that focuses on strong macro-nutrients such as vegetables, healthy fats, and protein will help your body refuel properly. Focus on eating clean and natural products that have beneficial effects such as vitamins and fiber. A healthy gut will promote a healthy mind and body.
Cold showers. The quick discomfort is a popular tactic for minimizing inflammation that contracts muscles resulting in reduced soreness and metabolic waste. After your next ride, try switching from warm to cold water in 30 second increments. Beyond muscle recovery, cold showers can assist in increasing circulation, metabolism, and endorphins.
Stretching and Foam Rolling:
We all know the importance of a good post-ride stretch is to lengthen activated muscles, decrease tightness, and improve flexibility. Since cycling is a constant repetitive motion it is important to relieve joint tension to prevent injury or discomfort and maintain longevity. Stretching post-ride allows the body's muscular system to rebalance so you don't have lasting aches and pains. Additionally, foam-rolling and compression are other post-ride tactics that can be utilized to reduce lactic acid and better prepare you to perform for your next ride.
Recovery shouldn't be viewed as an additional task. Develop a new perspective where recovery is an extension of your training. Even small positive adjustments to focus on overall well-being for your body can promote stronger results in your performance.