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.
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.
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
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.
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...
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.
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
@@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.
@@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
@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.
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.
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.
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
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.
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!
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.
![โรงเรียนห้ามรัก โดนจับได้ตาย...!! [เอิร์นไดเม่]](http://i.ytimg.com/vi/4u02Sbr556Q/mqdefault.jpg)
Tell us your top recovery tips! 🧘♀
There is no substitute for sleep. Especially as you get older. And, the last time I checked, we’re all getting older.
Avoid exertion 😊
Go for good sleep then a recovery ride next day
Usually a protein shake and then 2hrs video editing and uploading 🤷🏼♂️
Usually a protein shake and then 2hrs video editing and uploading 🤷🏼♂️
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.
Coming home after a ride,and,watching GCN videos helps me recover.Thank you Manon,and,Hanks for the recovery tips.😀👍🚴🚴♂🚴♀
Upper body strength training is my recovery (unless my nervous system needs recovery). Simply walking can be enough to replace slow cycling
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.
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.
Thanks JLW , Manon and crew . Nutrition ..? and of course , high altitude Bungee jumps are a part of every pro teams recovery !
Sleep and stretching are my recovery exercises.
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
Liked when Manon said “uy”.. ☺️
Beat me to it 😂
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.
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...
Invest in garmin watch such as Vivo active 4. Like the body battery feature..
Such an important topic 👍
Awesome & Thanks :)
I have that same foam roller!
...I'm terrified of it...
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.
Nutrition. Eat the rainbow. Dark green, blue and orange foods in particular. Spinach, kale, blueberries, sweet potatoes and carrots
Eat The Rainbow 🌈
Food really matters. Not just calories, but good quality fruit and veggies. If you want to build, you need a good structure
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
Protein
@@DerrickLytlephoto carbs for cyclist as the most important macronutrient, then proteins and then fats
@@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.
@@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
@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.
Nothing beats walking down to the pub.
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.
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.
Did Hank do 7 days of recovery rides after his 7 days of FTP tests?
7 spa days more like 😂🧖♂
When my upper body feels fine but my legs feels heavy/tired. Does that mean I need recovery ride @gcn?
Could give a recovery ride a go and see if it helps! No harm in trying it :)
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
somehow i get 3kg in a 5 days recovery, thanks Hank.
oh...👍
Mmmm. Endurance bikepackers. Those of us that rock centuries daily. For daily. Twelve to fourteen days on, one day off.
Foam roller and ITB; always one where it's no pain, no gain 🤣🤣🤣👍👍👍
Foam roller will help nothing apart from you to feel a little bit better
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.
My recovery begins with a post ride beer.
I tried equipoise and it did not help. I'm pretty sure nothing in this video will help either.
Need more of it then
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.
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!
Ice bath sauna and compression boots
my recovery tip? watch gcn while ironing!
After age 55, I found hot yoga to make a huge impact on my cycling recovery
Hank Loves Yoga🧘
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.
No after-ride beer. Sorry :)
Protein 🧟 Post-ride and in general to build+repair muscle.
Actually you will get fitter, just not faster!
Pros are on juice
Easy duzzy? 😅 Whats this? Ask for a German 😊
I thought she said “easy does it”, now i can’t unhear easy duzzy 😂