- [Man 1] Your long ride is over, you've made your way back home, but what do you
do next? Here's GCN's top 10 post-ride rituals. One, check your stats.
Counting your progress on the bike has never been easier. With increasing number
of free apps available on the market, all you need is a mobile phone with GPS.
There aren't many better feelings than finding out you've improved your power
output, burned more calories, or smashed that personal best on a climb.
And even if you haven't, you can always blame it on the wind.
Number two, clean your bike. Nothing feels better than starting a ride on a clean
bike, and the best time to do it is just after you've got back. This means you'll
be storing your pride and joy in the best possible condition. Let's face it,
bikes can be expensive, so it makes sense to look after it. Three,
take a recovery drink. Aim of a recovery drink is to replenish the fuel that you've
used during a training ride or race and give your muscles the fuel
they need to repair themselves. Making and consuming your drink immediately after
training is the most effective in terms of timing. Over the counter formulas will
typically have four to one carbohydrate to protein ratio, and there are differences
between the quality of the ingredients, so do your research.
Number four, rehydrate. You may have had your recovery drink, but have you
rehydrated? It's surprising how much fluid you can use through sweat during a long
ride on a hot day. Many of the pro teams have scales on their buses.
Riders will step on them before and after a race, and the team doctors can then
calculate their fluid loss with one kilogram roughly equaling one liter.
Bear in mind, though, that ingesting one liter will not replace one liter of fluid
loss due to the inefficiencies of our bodies. And also bear in mind,
an electrolyte drink will be retained better by your body than just plain water.
Number five, have a massage. If it's good for the pros, it's good for you,
right? Well, the science isn't set in stone for this one, but the idea is that a
post-exercise massage helps improve blood flow and flush out waste products.
It's doubtful that massage will make you a better rider,
but it might help you recover quicker between training days. Leave a couple of
hours after exercise before you have a massage, and if you can't afford it too
regularly, time it so it comes after a particularly hard block of training or
racing. A great alternative however, is a foam roller which is an inexpensive DIY
option. Used properly, it can release tension in all of the points in your legs
that become tight through cycling and even your back too. We do, however, recommend
getting some professional tips before you start rolling around your home.
Number six, eat the right meal at the right time. The body's metabolism will
still be running high in the first couple of hours after exercise,
and this is the prime time to eat a healthy, balanced meal. Carbohydrates
which can be quickly absorbed, are ideal. Pros will often eat boiled or jacket
potatoes, rice, or pasta, and combine it with some lean protein like tuna,
eggs, or chicken breast. Cereal with milk is a quick, easy and cheap alternative.
Bear in mind, though, that if you only been out for a 30 minute spin,
you're not going to need a recovery drink quickly followed by large meal,
so tailor your intake to the amount of exercise you've done.
Number seven, stretch. Just as with massage, there's still debate among sports
scientists as to the precise benefits of stretching. Some pros stretch all the
time, others not at all. The idea behind it is, of course, to improve flexibility,
but in terms of recovery, it's to improve circulation. Whether or not stretching
helps recovery, what it will help is your ability to ride in an aerodynamic
position. You've got tight hamstrings or an inflexible back, you've got no chance
of getting into a time trial position like Fabian Cancellara.
Number eight, have a nap. We, all know that our bodies need sleep to recover from
normal day stresses. So, it makes sense that you need more if you're exercising
hard most days. Not only do many of the pros sleep for at least nine hours a
night, they often also take an afternoon nap after training. Experts suggest that
between 10 and 30 minutes is the optimal amount of time, taken around 2 hours after
exercise. Napping for longer than that will leave you feeling groggy,
and might impair your nighttime sleep.
Number nine, have an ice bath. One of the more modern recovery techniques is the ice
bath. Team HTC, one of the first teams, use them, well, that may have been partly
because they didn't have a shower on their team bus. Plunging your legs into ice cold
water is supposed to constrict blood vessels and flush waste products.
If you do try this method 10 minutes at a temperature of 10 to 15 degrees Celsius is
supposed to be ideal.
Number 10, stay off your feet. The number one tip for if you want to do everything
to the Nth degree just like the pros then you should adhere this long standing
ethos. Never stand when you can lean, never lean,
when you can sit, never sit when you can lie down. Basically the only time you
should be using your legs is to ride your bike. Otherwise, let them rest,
so they're ready for another thrashing as soon as possible.
And if you need something to recover from, why not try our 20-minute indoor training
video? What's your post ride ritual? Let us know in the comments.
- [Man 2] In your frame and all the components of the bike or the
hollow is to get rid of any excess mud.
Remember to clean the chain and derailleur with a degreaser.