Wellness, Wealth & Mindset Weekly (#038)
Introduction
I recently got back from a fantastic 4-hour bike ride, and I wanted to share some insights with you all on how I recovered after such an intense session. Whether you're a dedicated cyclist, runner, or gym-goer, these recovery strategies could make a world of difference in how you feel and perform. So, let's dive right in!
Getting the Fuel Right
First things first, let's talk about fueling during the ride. Proper nutrition is the backbone of a successful recovery. During my bike ride, I make sure to load up on energy bars and carbohydrate drinks. This keeps my energy levels steady and prevents any mid-ride slumps. Staying hydrated is just as important, so I keep sipping water throughout the ride to avoid that parched feeling.
When it comes to fuelling efficiently aim to consume 1 gram of carbs per hour, per kg of body weight. So for most, this will be in the range of 60-90 grams.
Plus, anyone might be a little too much for your stomach to digest. So to begin with allow your body to become more accustomed to this in time.
Stay Hydrated, Always
Speaking of hydration, it's a no-brainer that water is the ultimate elixir for recovery. I've learned the hard way that even a slight hint of dehydration can wreak havoc on my muscles and overall performance. So, once I'm off the bike, I'm chugging water like there's no tomorrow. It's a simple yet effective step that goes a long way in ensuring a swift recovery.
To help aid your hydration, add in a pinch of salt and squash to help replenish the electrolytes you have lost during your cycle and if you are a salty sweater then this is even more important.
The electrolyte sodium, in the presence of glucose, activates the sodium-glucose cotransporter which indirectly pushes more water into your bloodstream. Helping to hydrate you more efficiently.
Taking the Plunge: Ice Baths for the Win
Now, here's where things get interesting: the ice bath. Yes, I know, it might sound a bit crazy, but trust me, it's a game-changer. I hop into an ice-cold bath for about 15 minutes, followed by a warm shower. This combo helps flush out that pesky lactic acid buildup and leaves my muscles feeling refreshed. The cold bath might not be the most comfortable experience, but it's totally worth it for the benefits it brings.
If you don't have access to a bath then a cold shower will do. Focus the cold water on your legs to aid recovery quicker. But side note, if you come back from a cycle and your body is feeling pretty cold then have a nice warm bath or shower.
Hot baths and showers have also been shown to have great benefits in aiding recovery to.
Smart Nutrition for Optimal Recovery
Once I'm all warmed up and ready to eat, I focus on post-ride nutrition. It's crucial to give your body the right nutrients to repair and refuel. I go for a combination of proteins and carbohydrates, like a hearty quinoa and mackerel dish. The carbs replenish my energy stores, while the protein aids in muscle recovery. It's like a tag team of goodness for my body!
Also, having a recovery protein/carbohydrate drink within 20 minutes of finishing your ride will take advantage of protein synthesis, your body's process of building new muscle, and muscle glycogen uptake is most effective during this time.
Science in Sport provides a great recovery drink, REGO, that I used before when cycling from John a Groats to Lands End. It contains a high-quality blend of carbohydrates (22g), protein (20g) and electrolytes with vitamins and minerals that support recovery.
Balancing Treats and Rest
After a hard workout, indulging a bit is totally fine. I'll grab an apple and a protein bar as a quick snack, but I'm also not afraid to treat myself. A slice of pizza and some low-calorie ice cream? Yes, please! However, I make sure not to overdo it and keep things in moderation. After all, it's all about striking that balance between treating yourself and giving your body the rest it deserves.
Keep Moving, Keep Recovering
You might think that after a tough ride, all you want to do is collapse on the couch, right? Well, a bit of movement goes a long way. I opt for a leisurely walk to keep the blood flowing and aid in recovery. It's a great way to stretch those legs and prevent them from getting stiff. So, even though I've already had a busy day on the bike, I make sure to keep moving and enjoy the day to the fullest.
Final Thoughts
There you have it, my post-ride recovery routine, laid bare. These strategies have truly transformed how I feel after a demanding ride. Remember, it's not about doing everything perfectly, but rather finding what works for you. So, after your next ride, run, or workout, consider incorporating some of these recovery tips into your routine.
Feel free to drop your thoughts in the comments below. If you've got questions or struggles with recovery, I'm here to help.
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