Improve Your Cycling by Improving Recovery

As recovery is key to athletic progress, put as much effort into recovery as you do your training rides. Little changes can get you ready for your next ride or race faster. Being able to go fast is all about how well you recover from your training. I've compiled a list of tips to help improve your recovery ability and speed your progress.


Strive for 8 hours of sleep per night. If you train like an athlete you have to rest like one. If you have the chance to take a nap on hard training days, do it. Your body rebuilds better when you are asleep.
Use a recovery drink right after training. The mix of Carbs and Protein are absorbed quickly to help repair the muscles and speed recovery. There is a one hour window after training that the body is primed to absorb nutrients so use it. If you delay feeding your muscles it can take up to 48 hours to replenish them. 80 grams of simple carbs and 20 grams of high quality whey protein is the ideal recipe to speed recovery. Chocolate milk has also been shown to work as well as higher priced recovery drinks.
After hard workouts and on rest days, go for a super easy 20 minute ride to get the blood flowing in your legs and clear the waste products created during your workout.
Alternate days of hard rides with more moderate aerobic rides.
Stretch after every workout. Yoga works better than static stretching so give it a shot.
Take hot baths and get massages to keep the muscles loose and speed the clearing of waste products built up during workouts. Even if you can't afford a trip to the massage therapist, take a rolling pin and use it on all the muscles of your legs. Very effective and very cheap.
Focus on eating quality carbs, fats and protein with lots of vegetables.
Make every fourth week a recovery week by reducing your workload by 20%. Take a week off completely every 3 months. You'll come back stronger when your body has a chance to recover completely.
If you feel rundown or stressed out, don't be afraid to take a day off. Your body doesn't know whether the stress is from work or training and needs time to repair.
Follow these guidelines and you'll see faster progress. Remember, Training = Work + Recovery.
It's in you to become a better cyclist. Helping you get there is my goal. Equipment, riding skills, fitness and nutrition all have to be dialed in to reach your potential. To take your next step on that journey visit http://www.cyclecambridge.com.

Article Source: http://EzineArticles.com/?expert=Winston_Endall
Click Here!