Your muscle-building hormones increase as you sleep, and they’re important for repairing your muscles while you train and after a race. Reset with plenty of restįinally, rest is vital for recovery and muscle repair. “This contrast of warming up and cooling down creates a pumping-type mechanism.” 7. “Even something as simple as taking a contrast shower - where you alternate hot water and then cold water - can help,” says Winters. If you can’t get to a massage therapist, try using mini foam rollers or even a couple of tennis balls tucked inside of socks. It can also help break up the knots that may form in your body from muscle overuse. Massaging your legs will help push out the fluids carrying waste products during muscle breakdown.Ī massage will help improve circulation and allow fresh blood to flow more easily to help repair your muscles.
Not only can they accelerate this recirculation process but they can also help improve blood oxygen levels, leading to a fuller and faster recovery. Since your calf muscles send blood back to your chest, compression socks are highly recommended. Dehydration can delay your recovery process. Keep up the hydrationĭon’t forget to drink up and hydrate your body after your race. When you get off your bike, walk for a few minutes.” 3. “Your muscles need to continue to contract. “You need to keep your body moving a little bit longer instead of plopping yourself down somewhere and calling it a day,” Winters says. After a five-minute cool-down period where you cycle around slowly, get off your bike, but keep moving. When your body stops moving following a race, every muscle tightens up and may get stiff and sore. There’s still several hours of recovery time and muscle repair and it all begins with a cool-down process.” 2. “You have the joy of being done and you just want to be done,” says Winters. This can make you lightheaded and minimizes your body’s ability to get fresh blood in and metabolic waste out. If you stop suddenly, the blood just stays in place like pools of water. The blood vessels in your legs were expanding during your race.
WHAT TO EAT BEFORE MTB RIDE FULL
Cool down before full stopĪfter your race ends, take five minutes to continue spinning slowly.
Matthew Winters, DPT, shares seven tips to help your body recover from a cycling race for optimal performance down the road. We do not endorse non-Cleveland Clinic products or services. Advertising on our site helps support our mission. The benefits of good nutrition take time, and you must begin to consume more protein and carbohydrates for at least seven or eight days before the race. Cleveland Clinic is a non-profit academic medical center.
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