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!
...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!
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
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.
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!!
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.
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.
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!
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.
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.
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..
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
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!
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!
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!!
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.
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!
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 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!
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 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.
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!
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✊☺
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.
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.
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).
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
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.
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... 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.
Recovery improvements like for example Icing or compression clothing IMPROVE your recovery time, so in this regard it is good, however, the adaptations that occur within the muscle to increase performance are 'driven' by mechanisms that cause the pain. By getting rid of the pain the adaptations that occur are SMALLER than if you just deal with the pain... So, if you were riding a stage race and needed to be on good form every day (e.g. say you were Geraint Thomas aiming for the TdF) then icing and compression is good. However, if you were still say Geraint Thomas, but now you're at say Paris Nice and using the race as training then you should avoid icing and compression for better adaptations.
I agree with you for some of the methods I mentioned but for others the science was limited to non existent. Does't mean you're wrong, it just means more work needs to be done in that area.
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.
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?
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.
Personally, I've never experienced a diff when putting legs up after a ride for short time. However, I note a difference when sleeping at night with elevated legs (doesn't need to be that high).
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.
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%!
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!
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.
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
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.
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.
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!
The main reason for stretching is reducing the chance of long term injuries. I have had quite a few injuries of the years and upon physiotherapy, stretching is always part of the recovery from injury and long term maintenance of muscles. Your thoughts?
Hi Dylan, some offtopic question: do you have any tips and tricks for people who want to ride road bike and run? In my area (Eastern RUssia) road cycling is not developed while running is quite popular. But I love cycling and want to be competitve in both sports,
Cycling and running can both be incorporated together pretty easily but it depends on what you’re training for. Running on and cycling on the same day is fine but make sure you have recovery days built in where you only do one for a short period of time at a very easy pace or just take the whole day off. Applying what I say in my fast on 6 and 10 hours a week videos works great. Just add in runs or replace some of the bike workouts with runs.
Well, for me, streching with deep breathing (like in yoga) at the same time - works for sure, after this kind of streching it feels like blood with all the good stuff is flowing easier for muscles and they are getting what they need :)
Are there any recovery methods that I missed in this video that you'd like me to cover?
How about a nap after a workout? "Back in the days", it used to be my favourite one on the t&f training camps with 2 workouts a day schedule.
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.
@Michal Warias I made a video on sleep. Check it out.
@@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.
What about legs up the wall for 10-15 mins a day
So in summary, for a good post-recovery you can use both the carrot and the stick.
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
wrong , there is more to recovery than muscle fatigue and soreness, blood physiology , nervous system physiology , articulations status
@@alainbellemare2168 so make a vid for us
@@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!
Have you researched whether consuming water post myofascial release or after a massage helps your body release toxins and facilitated recovery?
...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!
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
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.
I do stretching not to eliminate soreness but to remove a tension from the joints
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!!
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.
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.
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!
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.
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.
Thanks for the summation and research. It helps amateurs, like myself, condense the info into a palatable form.
Really great videos! I'm learning so much, thanks for working so hard!
Thanks, Dylan, for the excellent summary of recent research.
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..
Your videos have become some of my favorite. Thank you for taking time to review what the studies actually say and if there is any consensus.
Wow outstanding! Great job especially covering the troublesome topic of antioxidants! Great work 👍🏽
Great no- nonsense review. Much appreciated.
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
hahahahah the beer comment at the end was amazing ! really good quality content, glad i found your channel after the VC BWR video... thanks!
Nice video. Punches a lot of holes in traditional habits. Thanks for the time & energy you put into these videos!
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 information Dylan. Thanks for the video!
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!
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!!
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.
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!
This was a great summary of all the stuff out there available for recovery, thanks!!
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.
Hi Dylan. New cyclist here. Thanks for all the great content, I gain so much from watching. Keep it up! Greetings from Swedern
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!
Should have added that in!
The video's perfect. It's just another excuse for another video. Cheers @@DylanJohnsonCycling.
Can confirm the last tip. Additionally, vodka helps with recovery in a similar manner to beer
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.
Great video! So much more clear and concise than those 3 rambling dudes at Trainerroad
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.
Don't get me wrong. I still like listening to TR on occasion. I just don't get much out of it relative to Dylan.
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!
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✊☺
That's from gcn: th-cam.com/video/L-ODB9zIywM/w-d-xo.html 9.45 btw the influence of caffeine is mentioned
Great info! Thanks for putting together all the science! :)
First thumb up then watching! Hurry up with updated lifting video, I'm starting with gym next week!
Superb work fully comprehensive, thanks boss!
Great Video- Thats for all the time you have put in to making this!
High quality content right here!!
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...
L
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.
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.
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).
You speak English better than most who call it their native tongue.
Great Video as usual. Very informative
Thanks for this video. Very helpful. Doing a 100 mile ride M-F and I was wondering 😋✌🏻I’m on my 3rd and feeling good.
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
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.
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... 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.
What about use of a theragun/massage gun? Great channel - currently doing one of your training peaks programs and enjoying it!
another GREAT bit of info - Thanks !!!!
dis a really solid video dude, thank you!
Dylan, another fantastic summary of the data on recovery! Your videos are like crack for my scientist brain. Keep up the great work!
I was surprised you didn't cover recovery vs adaption. For example some things accelerate recovery but hurt adaption.
You covered it all. Fantastic. Thanks
Dylan. Thanks you so much for saving all of us hours of web surfing. Have you ever tried and/or looked at the research related to percussive therapy?
Holy Fcuk! A well-researched, data driven youtube video... Tip-o-the-cap to you, sir!
Really a beneficial content, bravo, Dylan
Recovery improvements like for example Icing or compression clothing IMPROVE your recovery time, so in this regard it is good, however, the adaptations that occur within the muscle to increase performance are 'driven' by mechanisms that cause the pain. By getting rid of the pain the adaptations that occur are SMALLER than if you just deal with the pain... So, if you were riding a stage race and needed to be on good form every day (e.g. say you were Geraint Thomas aiming for the TdF) then icing and compression is good. However, if you were still say Geraint Thomas, but now you're at say Paris Nice and using the race as training then you should avoid icing and compression for better adaptations.
Exactly!!! You must deal with pain to improve your performance! Using all possible "helps" could cause that your hard training is less effective!
I agree with you for some of the methods I mentioned but for others the science was limited to non existent. Does't mean you're wrong, it just means more work needs to be done in that area.
Thank you for your videos Dylan!!
Do I get double recovery when I sit in an ice bath, wearing compression socks, foam roll and eat my oats all at the same time? Great vid as always.
LOL. Just be careful with the compression socks in the tub. If the pump goes in you might also get some electro-shock therapy!
Thanks again from sharing all this knowledge!!!
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.
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?
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.
Great video as always, thanks
Electrical muscle stimulation would be interresting💪
How about elevation of legs for 10 min. or so after a ride?
Should have touched on that! I’ll take a look at the research and discuss in a future vid.
Studies have shown this method can be hazardous when witnessed by your spouse. 😉
@Ian 😅😂
Personally, I've never experienced a diff when putting legs up after a ride for short time. However, I note a difference when sleeping at night with elevated legs (doesn't need to be that high).
@@ralfremer5134 you sleep with your legs up on, say, a pillow and they feel better the next day?
Thanks, Dylan. Very helpful info. 👌👍
Good stuff, thanks for sharing and making it thorough. Also interested in your fueling strategy the day before & day of an event
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.
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%!
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!
Thanks a bunch. Good stuff.
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.
Would be an interesting topic for sure! I’ll look into it.
SO much great info! Thank you!!!
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
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.
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.
Would love to know your take on Amp human PR cream for racing and recovery. Thanks Dylan, excellent video as usual.
I'll look into it!
Excellent video!
Great video, What about TEN's units for recovery ?
You should do one on turmeric and ibuprofen or just general inflammation response and best methods for cyclist.
Nice video. Thx. I did notice you said Lemons when the study was about them on verbena. Lemons and lemon verbena aren’t the same thing...
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!
Good video....This reminds me of someone asking me to change a component to loose a couple ounces when im 20 pounds overweight
Brilliant vid. Thanks
Thanks for this, some good stuff to think about.
The main reason for stretching is reducing the chance of long term injuries. I have had quite a few injuries of the years and upon physiotherapy, stretching is always part of the recovery from injury and long term maintenance of muscles. Your thoughts?
The evidence doesn’t support stretching as an effective measure for injury prevention in general. I made a video on it if you want to check it out.
Thanks! Will be more diligent with my rolling!
"Man, I hope so" hahaha
Again. . . quality!
Hi Dylan, some offtopic question: do you have any tips and tricks for people who want to ride road bike and run? In my area (Eastern RUssia) road cycling is not developed while running is quite popular. But I love cycling and want to be competitve in both sports,
Cycling and running can both be incorporated together pretty easily but it depends on what you’re training for. Running on and cycling on the same day is fine but make sure you have recovery days built in where you only do one for a short period of time at a very easy pace or just take the whole day off. Applying what I say in my fast on 6 and 10 hours a week videos works great. Just add in runs or replace some of the bike workouts with runs.
I agree about stretching on soreness, but I do find that when I do not stretch I find I cramp more on long rides.
Well, for me, streching with deep breathing (like in yoga) at the same time - works for sure, after this kind of streching it feels like blood with all the good stuff is flowing easier for muscles and they are getting what they need :)
tell me more about foam rollers i love them and they are magic.