{"id":198768,"date":"2025-06-13T13:14:43","date_gmt":"2025-06-13T13:14:43","guid":{"rendered":"https:\/\/www.welovecycling.com\/wide\/?p=198768"},"modified":"2025-06-13T13:14:43","modified_gmt":"2025-06-13T13:14:43","slug":"recovery-after-training-by-kasia-niewiadoma","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/wide\/2025\/06\/13\/recovery-after-training-by-kasia-niewiadoma\/","title":{"rendered":"Taking Care of the Body and Mind (Even When There\u2019s No Physio Around) By Kasia Niewiadoma"},"content":{"rendered":"

Recovery has taken on a deeper meaning for me over the years. It\u2019s not just about fresh legs or ticking off protocols\u2014it\u2019s also about letting go of past races, the things I could\u2019ve done differently, and shifting my focus to being present. I try to reconnect with the people I love, spend time away from racing (even if it\u2019s still on the bike!), and enjoy some fun riding without any pressure. That mid-season break is such a gift. Most of us still do easy spins to stay active, because the racing level is so high these days, you don\u2019t want to lose too much fitness, but the break is more mental than physical.<\/strong><\/p>\n

<\/p>\n

Tools I rely on (especially when I\u2019m on my own)<\/strong><\/h2>\n

Any time I travel for training camps, especially in places where I know it might be hard to find a physio who really understands an athlete\u2019s body, I pack my essentials: compression recovery boots, massage balls for tight glutes and hamstrings, a foam roller, and a massage gun. No matter how sore I am after long hours of climbing,<\/a> with enough time and consistency, those tools help bring my body back to a good place.<\/span><\/p>\n

In the past, I used to overlook this part of training, and I often paid the price\u2014minor injuries that could have been avoided if I\u2019d taken more time to help my body recover properly. Now I know better.<\/span><\/p>\n

Keep it simple, but be consistent<\/strong><\/h2>\n

I\u2019ll admit\u2014I get a little obsessive with my recovery routine. That\u2019s why I try to keep it short and manageable. But one non-negotiable for me is using recovery boots after every hard workout. They\u2019re incredible for reducing inflammation and fatigue, and they make a big difference after travel days. As soon as I get to a hotel before a race, the first thing I ask for is my recovery boots.<\/a> It\u2019s also the perfect excuse to lie down and slow down for a bit\u201430 to 45 minutes of doing nothing but letting your legs recover.<\/span><\/p>\n

Knowing the early signs\u2014and what to do about them<\/strong><\/h2>\n

After more than ten years of racing, I\u2019ve gotten better at understanding what different pains in my body actually mean. I know what tightness can lead to knee pain or lower back discomfort. If something doesn\u2019t feel right, I try to get on top of it right away.<\/span><\/p>\n

Sometimes I\u2019ll spend time googling different physio techniques, experimenting with stretches or release methods. But I always remind myself it\u2019s not just about releasing tight muscles\u2014it\u2019s just as much about strengthening the ones that need more support. So I combine rolling and stretching with simple core and glute activation exercises. And if that doesn\u2019t help, I don\u2019t hesitate to search for a physio or osteopath who can assess my body as a whole. The most important thing is not to aggravate an inflamed area. If the pain is steady and manageable, I might continue training. But if it\u2019s getting worse, then fewer pedal strokes are always the better option.<\/span><\/p>\n

My core strength routine<\/strong><\/h2>\n

Twice or three times a week, I stick to a basic core routine. It primarily focuses on glute strength, incorporating exercises such as bridges, resistance band work, planks, and squats. During the race season, I avoid adding heavy weights because the racing and travel already take a lot out of me. But when I\u2019m in a more relaxed training phase, I expand the strength work to include deadlifts, hip thrusts, Bulgarian split squats, and plyometric movements. That\u2019s when I really build back strength.<\/span><\/p>\n

Balancing passion with patience<\/strong><\/h2>\n

I genuinely love riding my bike, so sometimes it\u2019s difficult to find the balance between training and resting. My coach does a great job explaining why we need to taper, or how reducing hours can help with explosiveness. But if it were up to me, I\u2019d probably ride over 30 hours a week and still not feel satisfied! It\u2019s tough to know when you\u2019re pushing too hard or not pushing enough. I\u2019m still learning where that line is.<\/span><\/p>\n

Learning the hard way<\/strong><\/h2>\n

To be honest, though, even after years of experience, I still tend to jump back into training too quickly after a break\u2014or I\u2019ll ignore warning signs and hope not to lose too many work hours in the week. Talking to other riders, both women and men, I\u2019ve realised that so many of us are wired this way. That\u2019s why having a team around you\u2014people who can actually <\/span>stop<\/span><\/i> you when it\u2019s needed\u2014is invaluable. Sometimes you need someone else to tell you to rest before your body forces you to.<\/span><\/p>\n

Recovery is a full-time job<\/strong><\/h2>\n

When people think of recovery, they often just imagine lying down with their legs up. But as a pro rider, recovery is almost a full-time job. How well did you sleep? Can you track your sleep with a watch or ring, and send that data to your coach? Are you getting enough protein and carbs, even when you’re trying to lose a bit of weight? How much time are you spending on your legs between rides? (Most riders try to walk as little as possible\u2014even short commutes are minimised.) Then there’s all the self-care: massages, stretching, rolling, sauna sessions, cold plunges.<\/a><\/span><\/p>\n

Honestly, recovery often takes more time and effort than the actual training.<\/span><\/p>\n

The importance of mental decompression<\/strong><\/h2>\n

Mental recovery is just as important. For me, that means spending time in nature\u2014breathing fresh air, soaking up the sun, laughing and talking with people I love. It\u2019s what helps me reset and feel human again.<\/span><\/p>\n

And I\u2019ve learned something else: if riding my bike ever stops feeling joyful, I know it\u2019s time to step away for a bit. When the fun disappears, I let the bike rest until I feel the hunger return\u2014until I <\/span>want<\/span><\/i> to push hard again.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Recovery has taken on a deeper meaning for me over the years. It\u2019s not just about fresh legs or ticking […]<\/p>\n","protected":false},"author":99,"featured_media":194437,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[332],"tags":[6720,3305,2043,2213,6497,1358,2264],"global-categories":[3366],"class_list":["post-198768","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-health-and-training","tag-core-and-strength","tag-cycling-training","tag-kasia-niewiadoma","tag-mental-health","tag-pro-training","tag-recovery","tag-womens-cycling","global-categories-cycling"],"yoast_head":"\nRecovery After Training By Kasia Niewiadoma<\/title>\n<meta name=\"description\" content=\"Recovery has taken on a deeper meaning for me over the years. 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