by admin

After a long journey, the bike needs to be restored to get a good condition for the next journey. Therefore, recovery is just as important as practice. Recovery is a time when muscles have a chance to heal their injuries. Many athletes have had a good record of training but did not spend time to recover immediately afterwards. Since then the posture or technique has become worse. After that, because they found their performance reduced, they started to work harder and harder, but made the performance worse.

The body does not recover from the training process that can cause and aggravate the injury. When you are tired, you will not be able to control your knee or ground position well, thereby causing injury.

How to speed up the recovery process? Many people think that muscle relaxation after a workout can reduce muscle injury and pain. However, many studies suggest that your muscles will not recover because you simply hold on to that position for 15 seconds. Therefore, stretching has little effect in a short time. On the other hand, if you regularly stretch your muscles regularly during your training schedule, it will work. In the long term, muscle relaxation will reduce the amount of tears that occur when exercising with high intensity. Bathing in ice water is also a form of recovery for athletes.
Another method is that instead of resting completely, recover positively with light exercises. A recent method adopted by the public is the use of compression clothing. Compression clothing has been shown to reduce heart rate during exercise, reduce swelling, aches and improve performance.

Next, nutrition also plays an important role in recovery. Durable cyclists can pedal up to 40% longer with 4/1 carbohydrate to protein ratio. A reasonable diet will help athletes extend their pedal time longer. Sleep is also the best medicine to recover. Athletes after a long journey can sleep up to 12 hours. It is important that you sleep deeply and get enough sleep.

In summary, the thing to note here is to test the recovery methods, see which methods are best for you and then apply them thoroughly.


  • Cherry juice: This juice is good for muscle damage, muscle pain and loss of strength when intensive training.
  • Beetroot juice: beetroot juice can increase your stamina due to high nitrate content.
  • Fish: Fish containing oils have a remarkable effect on recovery. The omega-3 polyunsaturated fatty acids may increase the oxygen content of damaged muscles and often reduce fatigue.
  • Milk-based drinks: Although professional supplements are more likely to provide exact proportions of carbohydrates and proteins, milk will make you feel better.
  • Fresh fruits: pineapples, mangoes and tropical fruits have anti-inflammatory and antioxidant properties, which reduce muscle damage.
  • Vitamin Tablets: Tablets containing antioxidant supplements and vitamins can help the recovery process when used with a healthy diet. Antioxidants can help fight the muscle-damaging effects of free radicals created during exercise.

Here are the measures that have been tested by experts, have a positive effect;

Positive recovery
Often effective in reducing muscle damage, gentle exercises have some positive effects, but it can also be exacerbated if you exercise excessively. Please note if it has no recovery effect on your body, try with a passive recovery method.

Compression clothes
Top racers think equipping with bodywear can help recover faster. Check out the compression outfit for cycling people like Compressport Cycling On / Off Maillot

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