How To

How to plan the perfect recovery

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


What you eat and when makes a huge difference to recovery times. Often when you finish a ride feeling fatigued and tired it’s easy to neglect your body for the love of the sofa, the bath or long shower. Whilst it may feel like good recovery remember that the first 20 minutes after exercise are the most effective at replenishing depleted glycogen stores since your blood flow is increased and muscle cells are more sensitive to insulin during this time.

Plan your post-ride nutrition and have it to hand as soon as you walk through the door. pic: ©Mike Cotty

Mix up a recovery drink in advance and chill it in the fridge ready for your return. There are an abundance of specialist products available that have been carefully formulated to put back what you’ve taken out including amino acids, electrolytes and the usual blend of carbohydrates and protein, although you don’t always have to go technical. Try cereal, bagels, fruit, yogurt or a glass of low fat chocolate milk to get the carbs and protein back in.

It’s better to eat little and often. If you’re riding again the next day then your evening meal should be high in complex carbohydrates (rice, pasta, sweet potatoes) and lean protein such as chicken or fish. A glass of wine may be good for relaxation but try not to go over the top on the alcohol and if possible eat early or you may find it hard to sleep.

Newsletter Terms & Conditions

Please enter your email so we can keep you updated with news, features and the latest offers. If you are not interested you can unsubscribe at any time. We will never sell your data and you'll only get messages from us and our partners whose products and services we think you'll enjoy.

Read our full Privacy Policy as well as Terms & Conditions.