(tranquil music)
- There are loads of different
post-ride routines out there.
And to be honest I reckon mine are the best.
Hey Opie.
- Yo, I'm not so sure about that though to be honest.
So in this video, we're gonna be telling you
the dos and the don'ts for the perfect post-ride routine.
(logo booms)
(lively music)
- Oh mate that was a tough ride.
And I am absolutely starving so can I order
a millionaire shortbread, a caramel slice,
one of those shortbreads and maybe a scone?
- That is not what we recommend at all.
What we do recommend though is that you kickstart
your recovery process with a recovery drink
and maybe a bowl of chopped up fruit and veg.
All of this within the first 20 minutes
of getting back from your training ride
so that you can really kickstart
that process and get stronger.
(playful music)
It's all very well him falling asleep there like that
and it is great for your recovery to have a quick snooze
but not in your cycling kit
and not when you haven't had a proper meal.
So it's time for me to cook lunch
and whilst lunch is cooking
I'm gonna go and do a little bit of stretching.
(snoring)
(tranquil music)
Whilst Hank has fallen fast asleep in the cafe
I've decided to come home and kickstart my recovery
with a bit of foam rolling and stretching.
This is great for working out a few of those niggles
that I've got in my leg muscles after training this morning
but it's also good to help my flexibility
which will help my position on the bike.
I've got half an hour before I need to cook
this is the perfect amount of time to spend on this.
(tranquil music)
Oh James, James, James, when will you learn?
You can't possibly start recovering
until all your jobs are done for the day
and I know for a fact that your bike
is as dirty as my bike is.
So you better wake up soon
and get out here and give it a good scrub.
After all, you know the saying,
a clean bike is a fast bike.
(tranquil music)
- So the cafe has kicked me out,
so I guess it's time to go home.
(lively music)
Right, I've put off long enough,
I guess it's time I should have a shower.
Whoa.
I'm really thirsty.
And well that will do the trick.
- Whilst that beer does look appealing
and yes I do fancy one myself
that is not the best way to refuel
after a hard training ride.
Instead a good nutritious meal
with a good balance of protein and carbohydrates
and some good healthy vegetables
is gonna make your body recover much better.
After all, you are what you eat.
I fancy something with eggs and rice today.
- There is nothing better than a refreshing beer.
- Well there is, I mean maybe not for the taste
but an electrolyte drink is gonna do much more
to help rehydrate after a hard training session.
And then getting your legs up for a start, what's this?
- Well it's sitting down recovering.
- You've changed since the old days.
You used to be much more professional.
And the other thing on alcohol
is that it can inhibit your recovery by up to 25%.
I can't give away that much.
One thing that can help your recovery though
is to get your legs up above your heart.
And there may not be any science behind it
but it does feel like you're refreshing your muscles
by letting all of the blood drain back out of them
up into your body.
Have a little snooze if you can.
(tranquil music)
Nothing beats a 10-minute power nap.
It's great for the hormone release
to help kickstart your recovery.
If you enjoyed this video and you found our tips useful
do give us a big thumps up and for more recovery tips
drop them down in the comments box below.
Poor old Hank, he's got along way to go hasn't he?
For more training videos click down here.