{"id":178786,"date":"2020-07-30T08:04:29","date_gmt":"2020-07-30T08:04:29","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=178786"},"modified":"2021-11-26T09:35:04","modified_gmt":"2021-11-26T09:35:04","slug":"avoid-doing-these-5-things-immediately-after-a-ride","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2020\/07\/30\/avoid-doing-these-5-things-immediately-after-a-ride\/","title":{"rendered":"Avoid Doing These 5 Things Immediately After a Ride"},"content":{"rendered":"

Think back to your last hard training session and all of that sweat and effort. You want those sessions to really count, right? What you do immediately after such rides matters a lot. If you can avoid the following five bad habits, you will get the most out of your training sessions.<\/strong>
\n<\/p>\n

Staying in wet clothing<\/strong><\/h2>\n

If you train in cold weather, then staying in sweaty wet gear after you finish can make your core temperature drop quickly. Change into something dry and minimize the risk of getting sick. Wet clothing can be harsh on your skin even in warmer weather, so get in the habit of changing quickly after each ride. If you finish your ride at your car, make sure to have a towel and a change of clothes ready.<\/p>\n

\"Cycling
Wet clothing can be harsh on your skin even in warmer weather. \u00a9 Profimedia<\/figcaption><\/figure>\n

Not drinking enough<\/strong><\/h2>\n

Another key thing that you should always keep in mind is to hydrate when you finish a ride. This applies even if you drink on the bike. Every training session dehydrates your body to some degree even if your hydration is spot-on. So, when you get back from your ride, make sure to keep drinking. You don\u2019t need to go crazy after a short ride in a temperate climate, but drink the appropriate amount.<\/p>\n

Overeating<\/strong><\/h2>\n

This might be the most common bad habit. A lot of cyclists think that every training session is a good reason to eat a huge amount of food. That\u2019s rarely the case. You certainly don\u2019t need any special recovery food or double portions for short or light training sessions. And even really hard sessions don\u2019t necessitate overeating. If you have a hard session in two consecutive days or even two in one day, then aim for 30-90 g of carbohydrates and 10-30 g of protein in a recovery drink. You can continue with your regular diet after that. It\u2019s important not to associate overeating or junk food<\/a> with hard training sessions. Not only is it not necessary from a caloric point of view it can even be a problem for maintaining healthy weight.<\/p>\n

\"\"
Zden\u011bk \u0160tybar savouring the day. \u00a9 Profimedia<\/figcaption><\/figure>\n

Drinking alcohol<\/strong><\/h2>\n

This might not be the most common, but it\u2019s certainly the strongest bad habit of those cyclists that love to finish a training session with a beer. Beer will not do you that much harm if you drink it occasionally to celebrate a race or during a casual summer cycling trip. If you drink alcohol after a purposeful training session, however, you\u2019re making it harder for yourself to rehydrate and there are no benefits to recovery. Stick with water or recovery drinks if you want to maximize the training effect.<\/p>\n

Sitting a lot<\/strong><\/h2>\n

It\u2019s natural to want some rest after a hard ride, but if you spend the rest of the day on the couch watching TV or in a car driving, you\u2019re sure to feel really stiff and lethargic. Try to avoid the opposite too. Don\u2019t plan another hard activity on the same day that would hinder sport-specific recovery. The best thing to do is some light activity throughout the rest of the day. Walking, doing light chores around the house, or some light cross training are good options.<\/p>\n","protected":false},"excerpt":{"rendered":"

Think back to your last hard training session and all of that sweat and effort. You want those sessions to […]<\/p>\n","protected":false},"author":12,"featured_media":178788,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[329],"tags":[4322,2212,4321],"global-categories":[3366],"class_list":["post-178786","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-road-cycling","tag-cycling-and-alcohol","tag-cycling-and-health","tag-what-to-avoid-after-cycling","global-categories-cycling"],"yoast_head":"\nAvoid Doing These 5 Things Immediately After a Ride<\/title>\n<meta name=\"description\" content=\"What to Avoid After Cycling? You want those hard sessions to really count, right? 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