Try incorporating the following steps into your post-ride routine to ensure you get the most out of your training.
1. Stretch
Stretch the main muscle groups for ten minutes paying particular attention to any tight areas. Many cyclists have tight hip flexors due to the riding position so watch the video to see a great stretch for targeting the hip flexors specifically.
2. Take on some protein
Studies have shown that consuming protein after a workout can enhance recovery. Branded protein mixes are simple and convenient but chocolate milk is also a good choice.
3. Rehydrate
4. Go for a walk
Getting upright after being slumped forwards over a bike for hours will help reset your posture.
5. Sleep
“This is when the magic happens,” says Lucy. “Your body repairs and recovers ready for the next training effort so prioritise a quality night’s sleep wherever possible.”
Time spent addressing niggles and pains or strengthening areas of weakness is never time wasted and adding these five post-ride steps will positively impact your health and your cycling-specific training.
With thanks to Lucy Poole, the Cycling Physio.
