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The Best Cycling Recovery Tips

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Taking time off the bike can be annoying, but rest and recovery are just as important as training. Manon and Hank tell you why and how to recover like a pro, making the most of your rest days so all your hard cycling training doesn’t go to waste!
00:00 Intro
01:12 Active recovery
02:04 Recovery benefits
02:38 Sleep
03:43 Cycling mobility
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Опубликовано:

15 авг 2024

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Комментарии : 84

@gcn 10 месяцев назад

Tell us your top recovery tips! 🧘‍♀

@endcensorship874 10 месяцев назад

There is no substitute for sleep. Especially as you get older. And, the last time I checked, we’re all getting older.

@chrisstrider 10 месяцев назад

Avoid exertion 😊

@joneaton3366 10 месяцев назад

Go for good sleep then a recovery ride next day

@thestonebiker5316 10 месяцев назад

Usually a protein shake and then 2hrs video editing and uploading 🤷🏼‍♂️

@thestonebiker5316 10 месяцев назад

Usually a protein shake and then 2hrs video editing and uploading 🤷🏼‍♂️

@CenturyRide 10 месяцев назад

After 50 you need it even more. I've found wearing a sports watch that tells you the recommended number of hours to recover helps reinforce it.

@ELMARIACHI13 10 месяцев назад

Coming home after a ride,and,watching GCN videos helps me recover.Thank you Manon,and,Hanks for the recovery tips.😀👍🚴🚴‍♂🚴‍♀

@MB-up3mh 10 месяцев назад

Upper body strength training is my recovery (unless my nervous system needs recovery). Simply walking can be enough to replace slow cycling

@michaelmechex 10 месяцев назад

Proper sleep makes a huge difference. As someone who's been dealing with chronic sleep deprivation for years, proper sleep is the ultimate recovery. At my lowest point I was only able to put in one easy 40 minute ride a week, because I was completely exhausted and wasn't recovering at all.

@HighFell 10 месяцев назад

I picked up some very helpful guidance about recovery rides not mentioned, Don’t go too long! Really easy 30-60 min ride Maximum. Keep super hydrated, it helps with repair/adaptation but don’t over eat, hunger is almost always your body craving hydration not calories.

@cumpootuhruser9355 10 месяцев назад

I always make sure to eat within 30 minutes after a ride. It doesn't matter if I'm going party pace, or putting down the power, the food you eat immediately after exercise gets used to assist recovery. I'll also eat again maybe an hour after my ride. I've noticed if I don't I get really tired and hungry, presumably because all my calories are going straight to recovery, and not actually toward giving me energy during my recovery.

@gregmuon 10 месяцев назад

You can massage your own legs. No pro necessary. It really does help. Maybe a video on this is warranted. When I used to race as a teen I was riding ~400 miles/week and it did help. Actually, it helps more in mid season when you're doing less mileage but more speedwork and racing. Sleep, yeah, 9hrs/day. I wish I could do that now...

@kpsig 10 месяцев назад

Lots of protein (real food to the max ) based recovery is what helps me to recover ! More than I thought of… I consume Carbs not so much for recovery but mainly before and during cycling. This works for me.

@gazzervw 10 месяцев назад

I sometimes use a roller . I always stretch after a ride . Once I’ve showered and had some food I find a gentle couple of miles walk helps my legs feel much better the next day

@cb6866 10 месяцев назад

Thanks JLW , Manon and crew . Nutrition ..? and of course , high altitude Bungee jumps are a part of every pro teams recovery !

@BTcycle 10 месяцев назад

Sleep and stretching are my recovery exercises.

@lionden4 9 месяцев назад

Liked when Manon said “uy”.. ☺️

@drewblack3442 20 дней назад

Beat me to it 😂

@lionden4 9 месяцев назад

Invest in garmin watch such as Vivo active 4. Like the body battery feature..

@C_Sachet22 10 месяцев назад

@gcn Pranayama controlled breathing techniques of yoga help to calm the mind and reduce stress and anxiety improve respiration and the increase production of NGF.

@krishnansrinivasan830 10 месяцев назад

Awesome & Thanks :)

@alfredongos 10 месяцев назад

A very light physical activity, especially after a very hard workout, prevents the muscles from getting stiff. Lying on the couch immediately after exercise, could be painful when needing to stand.

@kevin._.farren 10 месяцев назад

My recovery begins with a post ride beer.

@mybikeismyhappyplace 10 месяцев назад

Nutrition. Eat the rainbow. Dark green, blue and orange foods in particular. Spinach, kale, blueberries, sweet potatoes and carrots

@gcn 9 месяцев назад

Eat The Rainbow 🌈

@MarkSmithSa 10 месяцев назад

I have cycled every day for the past 166 days for a total of 9300 Km in an average temperature of 37 C. My average speed has improved from 24.5 kph to 28.0 kph. I have had no rest days and my average training effort for the past 75 days has been 3.4 (Garmin) which continued to Improve aerobic base and endurance. No medicines, no medications, no injuries and no illnesses. All down to careful management of exercise heart rate using Karvonen's method, (predominantly in Zone 2, good sleep and wholesome food and complete nutrition centred around 50% fat; 30% carbs, 20% protein with full daily coverage of all vitamins, minerals, electrolytes and omega 3 fatty acids. I'm 63 and may have a rest day after 500 days, by when I will have virtually cycled around the world.

@TerryMcMaster-jw8zr 8 месяцев назад

Where in the world has the average temperature been 37 c for the last 166 days?

@MarkSmithSa 8 месяцев назад

Chiang Rai in Thailand. I use AccuWeather's Real Feel temperature as its algorithm incorporates realistic conditions such as humidity, UV exposure, cloud cover as well as dry bulb temperature. Using this I am able to calculate the water that I need to carry/drink for my rides using the empirically derived formula L/hr = 1.613 T^2 - 69.323 T + 1344 where T is the mean temperature during a ride. In 3 days I will pass the halfway point of my challenge to Ride the World in less than 500 days at an average of 27.4 kph on a hybrid fitness bike.

@n22pdf 10 месяцев назад

Oh no my wife was listening to this vid.. and started shouting out "Yeah Pete you need to listen to this its what im always telling you" oops lol .. Pete

@seattlegrrlie 10 месяцев назад

Food really matters. Not just calories, but good quality fruit and veggies. If you want to build, you need a good structure

@diegobarreca9970 10 месяцев назад

The thing that matters the most Is caloric balance (eat as much as you burn). Then you have to think about what you Will receive from different types of food, but that's secondary

@DerrickLytlephoto 10 месяцев назад

Protein

@diegobarreca9970 10 месяцев назад

@@DerrickLytlephoto carbs for cyclist as the most important macronutrient, then proteins and then fats

@blaze1148 10 месяцев назад

@@diegobarreca9970 Rubbish - carbs and sugars destroy metabolic health - name one essential carb...clue there isn't any. Proteins and fats are far more important for a healthy diet let alone recovery.

@diegobarreca9970 10 месяцев назад

@@blaze1148 man come on. What the hell am I Reading? We Need glucose for nervous tissue, cardiac organs and the list goes on. Carbs= sugar Is bad only for sedentary people Who have problems with mitocondrias and because of these they can't oxidize glucose and fructose in High quantities. But that's not the case for cyclists and in general for Active people. More, when we do High intensity in sport we rely almost only on carbs as fat oxidation rates can't cope with the Ask of Energy needed. When you are in a caloric balance almost nothing Is dangerous for your health. Maybe only bacterias, mold and a High quantity of saturated fats

@LaureusSport 10 месяцев назад

Such an important topic 👍

@kathysarmcandy1992 10 месяцев назад

Mmmm. Endurance bikepackers. Those of us that rock centuries daily. For daily. Twelve to fourteen days on, one day off.

@brannmacfinnchad9056 10 месяцев назад

I have that same foam roller! ...I'm terrified of it...

@andrewmcalister3462 10 месяцев назад

Did Hank do 7 days of recovery rides after his 7 days of FTP tests?

@gcn 10 месяцев назад

7 spa days more like 😂🧖‍♂

@raybarber9837 10 месяцев назад

Nothing beats walking down to the pub.

@user-ix9fs4gb1g 10 месяцев назад

somehow i get 3kg in a 5 days recovery, thanks Hank.

@whatwelearned 10 месяцев назад

Foam rolling has been pretty much dismissed by science in terms of doing anything other than relaxing you a bit. Not really going to actively do anything for your recovery.

@quickreviewchannel6931 10 месяцев назад

I GOT HIT OFF MY BIKE LAST WEEK IN LEEDS FOLLOWING A CYCLE LANE THROUGH A ROUNDABOUT, THE WAY THEY DESIGNED THE CYCLE LANE IS VERY DANGEROUS AND SHOULD HAVE ITS DESIGN REVISED! WE NEED BETTER DESIGNED CYCLE ROUTES AND INFASTRUCTURE IN LEEDS AS ITS VERY DANGEROUS AND CONFUSING FOLLOWING CURRENT BIKE PATHS! AND MOT TO MENTION THE DRIVERS WHO SEEM TO NEVER CHECK THEIR MIRRORS, IN FRONT OF THEM OR LOOK PROPERLY AT JUNCTIONS!

@donball370 10 месяцев назад

Foam roller and ITB; always one where it's no pain, no gain 🤣🤣🤣👍👍👍

@whatwelearned 10 месяцев назад

Foam roller will help nothing apart from you to feel a little bit better

@MeridaGwangju 10 месяцев назад

oh...👍

@timotius 10 месяцев назад

When my upper body feels fine but my legs feels heavy/tired. Does that mean I need recovery ride @gcn?

@gcn 10 месяцев назад

Could give a recovery ride a go and see if it helps! No harm in trying it :)

@KieranSharkey 2 месяца назад

Ice bath sauna and compression boots

@kw9000 10 месяцев назад

It gets a bad rap, but after a hard ride, high fructose corn syrup is miracle drug to start recovering. I.e. Dr Pepper for me.

@endcensorship874 10 месяцев назад

Recovery is critical to performance. In fact, the role of steroids is to artificially decrease the recovery period so you can get back to the hard work of training. Steroids don’t build muscle, that’s the role of HgH or another substance.