How To

How to plan the perfect recovery

Warm down, nutrition, muscle stimulation, sleep, days off

Warm down

The last moments of your ride, and immediately after, are crucial in helping to facilitate fast recovery and kickstart the process in the right way. Whilst it’s easy to unleash a Manx-Missile like sprint for the last village sign just a few hundred metres from home in doing so you’ll be flooding your muscles with acid and subsequently leading to a significant decline in recovery time.

Use the last part of your ride to gently warm down, spinning the legs in a low gear. pic: ©Deborah Malin

Use the last 15 to 20 minutes to gently warm down, spinning the legs in an easier gear. If this is more difficult, for example if you live at the top of a hill, then consider a short spin on the turbo or rollers to ensure a proper and controlled warm down, as is the norm for the pro’s as soon as they finish their race.

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