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Technique

The Recovery Cycle – tips for multi-day events on the bike

2) Post-ride recovery

As soon as you finish, and within 20 minutes of stepping off of the bike, start replenishing your stores. I normally mix up a recovery drink in advance so that it’s ready immediately after the ride and I can start the refuelling process as quickly as possible.

Mike Cotty, recovery and nutrition, pic: Mike Cotty, submitted by Mike Cotty

Following this,  I  shower, knowing that while I’m doing this my body is starting the repair process, before advancing to points three and four below. Make sure that your evening meal is high in complex carbohydrates. A glass of wine is good for relaxation but try not to go over the top on the alcohol and try to eat earlier rather than later as you may find it hard to sleep after a good feed.

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