Dylan Johnson a percussion massager? I recently got one and think it’s pretty useful and I feel a lot better using it. I think it can replace a foam roller in most situations as on a foam roller your legs are flexed in certain positions when you’re trying to move, etc. but using a percussion massager can help you do that when you’re watching a movie or something. Also a lot easier to do. Also one cool topic could be when you should do these types of recovery, such as foam rolling and massaging. I’ve heard that doing them post ride and doing them a few hours before you sleep is perfect.
@@DylanJohnsonCycling Thanks, I must have missed it. However, it might be interesting to see if there is any significant difference in recovery with regular post-ride sleep with not-sleep-deprived athletes. I've watched your video and I think that you did not cover it(?). BTW, I love your scientific approach. Thank you for this channel.
I particularly love how I don’t feel the need to learn any more than what I’ve seen from your videos as I know you’ve done enough research that I wouldn’t need to myself. You’re the bomb
@@t.j.bennett6454 not a bad idea , i work at a national sport institute and at a university kinesiology sport medecine clinic it could be a nice project for us when we can reopen
Never stop learning. Always keep an open mind, compare sources, think critically and independently. There is always more to learn. But yes, as far as channels go, this one is unusually well-sourced and informative. I'm a fan!
I also find that when I wear my full length compression boots to go shopping I get lots of extra space from other shoppers, if you wear earphones aswell you cant hear any of the childrens screams or the laughing, its a win win
...Dylan's vids are a wealth of knowledge - essentially a virtual cycling library to be utilized as needed!.. I certainly appreciate the efforts and work he puts out there!
Great info. Minor point. When you refer to the benefits of whole foods and mention lemons, the supportive research you show is for Lemon Verbena which is a herb and not the fruit.
just discovered this channel. Amazing videos, man! Thank you for leaving the links to the research and not just saying guesses and personal opinions based in something that we can't see. thank youuu!!
Really informative and well presented video. This is exactly the kind of content that fitness youtube needs more of. Scientifically backed advice and a nuanced look at the evidence, with an entertaining tone too. I've just discovered your channel but I'm really enjoying what you've put out there :)
Love the science based approach to your videos, they are very informative and your delivery is spot on. Going to sign up in the next few months for your coaching. Keep up the great work
Love your videos. I know you are putting a ton of time into research and editing. GREAT JOB! Your efforts and informative videos are deeply appreciated!!
Dylan, just started watching your videos. This one I really liked. Thank you for all the scientific research you provided. That has to be time consuming for you. Thanks for all that. Regards, Cat 3 pro. LOL!
putting it all together -- you've covered most all of this in your previous videos, but putting in all together in one video gives you your best video yet.
Wow, love that you review so much research and give an independent conclusion. I'm surprised about the protein conclusion as there is a whole industry out there. Great work!
Thanks, Dylan! Like all your other videos, this one is well worth the time spent watching it. A foam roller is now on my shopping list. BTW, on your advice, I've been hitting the weights, and so far I'm noticing that I can put down higher intensity intervals with less perceived exertion. Doing a short, hard climb or opener doesn't hurt as much as it used to. So, thank you for that, too!
Great video as always! Only carb post workout has done wonders to my recovery. Thanks a lot for that tip! What I haven't been able to figure out it's long ride nutrition I mean before, during and after. I don't really know what to do with the 2,500 hundred calories of a 4 to 5 hour ride. I try to stick to 60grs of carb per hour, but that only account for less than half the calories that I burned and most of the time I feel like garbage after a long ride and sometimes the next day too. You should make a video about how to properly fuel and hydrate a long ride.
Great video, and summary of studies that definitely don’t get covered elsewhere. I’d really like to see some content on how to order sessions for the best performance - i.e. I’d guess doing 10 second sprints after rest days is going to be more beneficial than doing it after a hard training block when you can’t really push it hard. I’ve not really been able to find much research on this, but it seems significant.
Great insight. Thank you for listening to our comments and taking the time to research this topic. .Recovery starts with Sleep, Nutrition and Hydration. From thee with so much focus on recovery lately. One should decide whether a method is fact or fad. As everyone is different various methods may be good for one athlete and not another. Trial and error. The chosen method should speed up recovery and reduce aggravating the body.
Self awareness to your physical body and mind and taking notes but also having the open mindedness to try different things is key. Nothing beats really knowing yourself.
This is a great and informative video! I would like to share my experience relating to some of the topics discussed here. I am over 50 years old and started riding a rickshaw(bicycle taxi) a few years back where I would work from 8pm to 3:30 am Friday, Saturday and sometimes Sunday afternoons depending on what events were happening. One thing that young people have that older people do not is circulation. The better trained an athlete is, usually the better their circulation is compared to a lesser trained athlete. For someone is older or new to a certain kind of workload and is destroyed after a workout, a hot bath with acupressure massage in the bath with soap and a washcloth can loosen up the stiff muscles and joints dramatically. One thing that helped me dramatically was after the hot bath, to put on long sleeve shirt and pants to retain the heat and to elevate my legs to gravity assist the removal of the inflammation in the joints and muscle tissue. This hot bath and elevation really kickstarted my circulation and allowed me to recover much more quickly. There were some high load weekends where my legs were still very sore. One of the guys told me to roll out my legs..... The roller were an absolute game changer for me where sometimes I would be pulling a 300 lb steel trailer behind my mountain bike and sometimes between 6 and 8 passengers at over 200 lbs each weighing collectively 1200 to over 1600 lbs making it that sometimes I was pulling about 2000 lbs with the super short gears on the bike. The other thing about pedicabbing is that unlike having proper warmup with regular cycling, you might be waiting 30-45 minutes for people to come out of an event. Them all of a sudden 6 people jump on and want a ride somewhere. This kind of an environment is tough on the body and when events were stacked for successive days, it was difficult to recover quickly enough for the demand. I wish I knew about the importance of replenishing of the carbs quickly that I learned from this video. Recently my son and I have started riding road bikes during the Corona virus and we will keep much of the information from this video in mind to recover more quickly for future rides.. Thanks Dylan! Great channel!
Good information, Dylan...you are a good myth buster to many of these old beliefs. Many still believe in these unproven misconceptions..Thank you for your laborious work..
You've saved me days of searching through EBSCO. Thanks for putting these out. Being new to fitness, I've fallen into a lot of unhealthy fitness trends, to the point where I started searching for every claim made to me. It is time consuming.
Its funny you mentioned the beer thing: I have numerous XC buddies that swear by this after short and marathon type races to a T!! A 6 pack of some craft beer is literally the night before "need to find for after the race"....hell I even have 1 that NEEDS to drink at least 3-4 the night before a marathon race. I have beer drinking friends with a bike riding problem...
Lot's of beer is a staple of traditional Tarahumara 100+ km running races too. It hasn't got a whole lot of alcohol in it, but plenty of carbs - in calorie terms full sugar soft drinks and beer are about the same, though beers carbs are more complex, which is why heavy beer drinkers often see amazing weight loss when they stop drinking.
13:43 The delivery of that line was PERFECT lol! Very high quality video, thanks. When taking in the carbs after training should you try to match the calories burnt? For example if your device stats (heartrate+powermeter based) say you burnt 2200 kcal should you actually try to match this in your post workout meal? That would mean A LOT of oats, like 400g or something no? You're maybe aware of the fact that World Tour team JumboVisma have an app designed to give each rider optimised personal post training nutrition based on their physiology and type of riding done during the day. Maybe an idea for another video? Anyway, great stuff, greetings from Belgium.
This video is massive for me; I've been taking a popular post ride Vegan recovery drink in the hope it would have a positive effect, only to not notice any difference. I don't roll out as much as I should, in fact rarely. Thank you for looking in to this!
You are like the A.I. of sports science performance and nutrition. Your videos provide the highest value per minute of watching time on YT. Thanks for providing high-quality content like this.
Very informative video, great to see things backed up with studies. However I believe that you could keep a recovery habit even if it supposedly doesn’t work (as long as you don’t spend a fortune on it). As long as you feel good (even if it is through a placebo), you will probably perform good. Test things out for yourself and see how you feel
Backwards hat Dylan nailed it, the amount of alcohol consumption following a hard ride is inversely proportional to the speed of the recovery ride the next day, therefore more effective recovery rides are the ones that follow imbibing copious amounts of spirited beverages.
Hey man I haven’t been so moved by a knowledgeable person probably ever. You’re very much like myself how I base everything I do off science and facts. However, I myself, have a lot of years under my belt doing scientific trial and error and that seems to be the only difference between you and I. Not that you haven’t, but the videos suggest otherwise. That being said, you’re very methodical so I doubt you haven’t experimented plenty yourself which I would love to see. Tons of respect and look forward to watching all of your videos
For me, if i am really sore and stiff and rolling and stretching isnt enough or isnt hitting the right spots, massage will help me relax and sleep better and sleeping well is obviously of huge recovery benefit.
I love a compression sock and here's one to add to the list: electro-stim (tens machines like Power Dot, etc). I've been using these in recovery post HIIT exercise on my legs to great effect in shortening recovery time between sessions. No pain whilst using and greatly reduces soreness. I'm diving into the science papers on the topic now. Fantastic vid as ever!
I really appreciate Dylan's videos too BananaChipzzz but there's no need to bash on TR or pick one side over the other. Both channels offer good science-backed information. We're winning if there's multiple sources of great info out there :-)
Daniel Adams it's my opinion.. there is a need because I felt like expressing it. Like it? Great. Don't like it? Great too. TR may be "science based" too, but they ramble on ad nauseum. Dylan is clear and concise to which I appreciate - and shows the relevant studies. "Coach Chad" seems to just string scientific sounding words together in a bout of cycling verbal diarrhea that usually comes to no conclusion. It may sound like TR bashing, but I like to think it's more "Dylan-praising", as he does a better job.
Nice backwards hat enduro-bro post-ride beer for nutrition. There has been a race in my area that concludes at a pub and the timer stops when you finish your beer.
Really insightful video, thanks Dylan! I‘m a bit sad I stumbled upon it just now. Just one tiny thing: Wasn‘t it lemon verbena that was mentioned in the studies you quoted at the end of the video - not lemons?
I am just starting to watch your video's and truly appreciate all your research. I have one thing I wanted to point out and it may have already been updated somewhere so if it has, I apologize for the repeat. You mention/read from a "lemon" study, when in fact it was a study on lemon verbena. This is a plant with a lemon fragrance, not the citrus fruit. I am all for lemon verbena... so far science has shown it's effectiveness on muscular damage markers.
Can we get a study result from using electrical muscle stimulation (EMS) devices)? Not so much a TENS unit, but one of the actual EMS units with different modes like recovery/relaxation/etc. Very well put together video, and BHD can still take recovery days while getting dropped, he knows how to recover like a boss. 20%!
Dear Dylan ☺ I appreciate your reviews and here is a topic you may find interesting: how hard speed intervals of different duration with the hr ~180 or hard strenght training with max lifts can influence a heart health. To what extent such exercises are beneficial or opposite (also in the long term). Or perhaps how to define when your body is ready for such work. For example, I found a tip from a triathlon national team coach (Rus) who says it's a bad idea just to stand after the interval because it can cause hypoxation and following miocardium necrosis as the blood doesn't go back from the legs, circulation violates. Hope to see you soon & thnx for your attention✊☺
Re: glycogen reloading... for all other recovery techniques you looked at how they affect the next day, but for eating after workouts you only addressed the rate of resynthesis. The key is will you have enough muscle glycogen for your next workout. It’s critical to get carbs in quickly if you’re working out again soon, like twice a day. If you’re not working out again until the next day, basic overnight resynthesis rate is fast enough.
For a lot of the workouts you do this is true but particularly long and hard sessions were you get very glycogen depleted it can take quite a while to get back to normal levels.
24 hours seems to be just fine for most cases, but depending on the sport and amount of muscle damage it may take a little bit longer. For example this study ( www.ncbi.nlm.nih.gov/pubmed/21448723) noted that even after 24h soccer players had not recovered glycogen despite high carbohydrate diet. "the present study provided further evidence that glycogen resynthesis is slow after a high-level soccer game even when players digest an optimised diet rich in carbohydrates and creatine." Soccer has a lot of eccentric loading on muscle which is known to cause more damage to muscle. For cycling, if you are doing a lot of huge sprints or overgeared/high force work I am sure you cause serious disruption and glycogen resynthesis may take a bit longer than 24h.
I just have to say that even if it appaers cringey: I‘m 50years old coming from icehockey and now doing crossfit competitively in my age group. I don‘t know how I landed on your channel here but I train my basic cardio on the mountainbike. So here is my point: You are a impressive guy. I don‘t know ho old you are but I guess in your esrly 20‘s? I literally never came across a young person with that clear a mind and knowledge in any subject. You also have no attitude like trying to be supercool or entertaining. Therefore you are both of these things and informative in addition. Please stay on that path it‘s absolutely amazing and the best channel regarding training I came across. (excuse my english rhough I‘m Swiss).
Great video... Just a minor nit-pick... The study you showed was about lemon verbena ... a herb, not the fruit lemon if I've seen correctly. Doesn't change the point you make, so please continue your good work.
My recovery meal post ride is either mixed pasta and ground bison with a Dr. Praeger supergreens burger all mushed together in the sauce, or a mix of white rice and quinoa with ground pork, also with a supergreens burger. I don't know if my diet is aiding in my recovery or not, but it's very high in carbs. It also helps to go comatose in the recliner for a while afterwards. Ha!
The head is spinning a bit, but I'm glad it came down to my current whole food plant-based diet. Riding hard with the group and eating a bowl of oatmeal and berries seems impractical (30 min car ride home). I'm sure I can whip up some kind of liquid carb whole food shake to take along. Thanks for your research.
For over 20 years, I've been doing short, easy, so-called recovery rides between races that are 2 days apart, and I've never noticed any difference with my legs during the 2nd race, whether I do the recovery ride "properly", incorrectly, or not at all. In the "summer' season in Australia, I usually do criteriums on Tuesday and Thursday evenings (and sometimes Sat arvo), and do an easy Wednesday ride, typically for no more than an hour. I've had both really good and really bad "Thursday night legs" after doing my recovery properly, but I've also had both great and bad Thursday races after accidentally riding too far or a little too hard on Wednesdays. I figure eating and sleep are more important than how "correct" we do recovery rides, within reason, of course.
I always find that the worst effects come 48hrs after a tough workout. Takes a long time to feel the pain. I use the roller endlessly and it's great for legs and lower back but good luck using it on the rest of your body :) The heat mat is a simple and great one for superficial relief. And less dorky than the chamber!
Another extremely informative - and awesome - video. Just wish the science supported my post-ride recovery meal of choice of nearly 40 years … strawberry milk. 😁
There are many carb calories in strawberry milk, which is nice, so there's that. It also has protein and fat, which is nice after a long ride in my opinion.
Thanks for another informative video! One question about nutrition: My routine after getting up in the morning is eating oatmeal with fresh fruits and then training ~1.5 hours on my indoor bike. Is this sufficient or do I have to eat again after riding?
Greetings from Poland. Intresting to watch and learn something as always. I race mtb stage races, I use foam roller after every stage, next day no sore legs, I think I feel more fresh, dynamic than competion :). I love BHDJ comments! My idea / question for a video? How sex (intercourse) affect you performance. What about masturbation? I am serious! I trying to avoid it in the season. I think it ruins my performance for at least weak or longer.
Another great video, Dylan. Regarding protein, the results are specifically in the context of recovery. Are there benefits for cyclists in taking protein for muscle growth following interval training? I don't need to race the next day, but I do want to get full benefit out of today's workout. TIA
Hey Dylan, what about Potassium replenishing ? Would u recommend eating bananas AFTER a long ride and drink COCONUT water? Love your videos and the way you talk, no bs, calm and thorough. New subscriber. Keep it up, I’ll tell my people about your channel
Hey Dylan, great videos - love them and watch them all. I realize most of your watches may be men, but I am wondering if you think it might also be appropriate to include a discussion of possible sex differences for this topic, as well as other topics.
