Recovery in Cycle Training
One of the most common mistake made by the amateur cyclist is over training. In recent years more and more importance is being paid to recovery by top riders. All too often riders will go out and ride hard at every opporunity which would appear the best way to improve. However it is actually after rides when your fitness will improve when your muscles recover from their workload. Excercise damages muscle tissues creating small tears and it is during the post ride recovery period that they heal and grow back larger and stonger.
Symptoms of Over Training
There are seveal different types of over training which will require different approaches to recovery. After any training session your body and muscles will require some period of recovery. Initial symptoms may be as obvious as being out of breath or after a few hours having stiff or heavy legs. If you do not allow sufficient recovery between sessions over a period of time you may develop a general feeling of fatigue or notice a decline in your performances on the bike. This is a sure sign of over training and is often reffered to as chronic over training.
The widespread use of heart rate monitors has made it much easier to guage when you need more recovery time. A common method used amongst cyclists is to take their waking heart rate every morning. To do this leave your heart rate monitor next to your bed and take your average heart rate over a five 5 minute period every morning. You will soon notice that the morning after days where you have had a long or intense workout your heart rate may be anything from 5-15 beats higher. Such readings indicate that your body is not fully recovered from it's previous efforts and that you should condsider a rest or at least a day of light training. Alternatively you may notice your average heart rate increases over a period of a few weeks which can indicate chronic over training.
On the bike recovery
While the most obvious form of recovery is to rest completely, there is a place for on the bike recovery in any training plan. It is highly beneficial to go out and ride at a low intensity (keep you heart rate under 70% of your maximum) for anything from 30 to 90 minutes. On such rides try to keep in a low gear and spin at a cadence of 80-90 rpm to avoid placing too much stress on your muscles.
This light excercise will allow you get the blood flowing through your legs which will help remove lactic acid and other waste products from your muscles. The aim of such rides is to enable to to get out on the bike, burn a few calories and reduce any stifness or heavy legged feelings you have from previous workouts without creating further muscle damage by training too hard or too long.
Off the bike recovery
Apart from total rest there are other things you can do to help you recover faster ofter hard rides. Stretching for 10-20 minutes straight after a ride is a great way to reduce any potential stiffness. It also has it's benefits when performed at other times. In general a good streching routine will help you develop healthy supple muscles and to some extent may help you develop some extra core strength, aiding your riding position and strength on the bike.
Massage has long been used by elite sports athletes to help them recover quicker and come back stronger. The principle here is the same on the bike recovery. The act of massage stimulates blood flow in your legs that will help speed up the recovery process in your muscles.
Nutritional Recovery
As soon as you stop pedalling you should be thinking about how you can optimise your nutritional intake to help speed up your recovery. While cycling at high intensities or for long periods you'll most likely have used much of your body's carbohydrate stores or glycogen. Scientists have discovered there is a glycogen repletion window that last for 4 hours after a ride where you body is can convert carbohydrates from food into glycogen at a much quicker rate than normal. Therefore by eating the right food straight after a ride you can help your body recover quicker. In addition a small amount of protein will help your muscles repair themselves from the strees of your ride.
A great post ride snack should contain about 1 quarter protein and 3 quarters carbohydrate. Chocolate milk has long been used by riders as an initial snack. Not only does it contain the right blend or carbs and protein but because it is liquid the body will absorb it quicker. Chocoalte milk will also help stave off any hunger while you take a shower and prepare a more substantial meal, maybe a turkey sandwhich or pasta/rice with steamed vegetable and chicken.
Do not forget to replace any fluids you have lost during you rides. Hopefully you'll have avoided dehydration by drinking while riding. If you've been sweating heavily you may consider an electrolyte drink to help relace some of the fluids you have lost. A good way to work out how much fluid you have lost is to weigh yourself before and after rides. Any weight lost will be almost all fluid so aim to rink the difference over the hours after your ride. Rememeber not to over do it and drinking too much can be just as bad as drinking to little.
How much recovery time do you need?
The answer to this will depend entirely on how hard you have been training. If you have completed a hard interval workout you may just need a day off the bike or day with just a short recovery ride before you are fully recovered and ready to work hard again. On the other hand if you are severely over trained you may need to take a week or two off the bike to recover both physically and mentally.
A good precaution is to adapt your training schedule fo that one week in every four is set aside for recovery where you reduce your weekly mileage and intensity of your workouts. This will allow your body to recover and train at the same time, reducing the risk of chronic over training.
The main lesson to be learnt about recovery is to listen to your body and rest when required. Whether you deduce your tiredness levels from a heart rate monitor or by how stiff your legs are or how tired you feel is unimportant, what is important is to give your body the recovery time it needs.