Key Takeaways:
- Rehydrate properly after every ride with water or isotonic drinks.
- Change out of your cycling gear immediately to protect your skin and hygiene.
- Refuel within 30–60 minutes with a mix of carbs and proteins.
- Clean and maintain your bike to extend its life and performance.
- Incorporate stretching, foam rolling, or recovery boots to aid muscle recovery.
- Balance rest and light activity for optimal recovery.
Do you collapse on the couch after your cycling session and stay there for the rest of the day? Totally understandable! But before heading to the couch, take a few steps to recover faster and extend the life of your cycling gear. Professional cyclist Riejanne Markus shares her essential tips to follow after you press stop on your cycling computer.
6 Easy Cycling Recovery Tips
1. Hydrate
The importance of hydration for cyclists cannot be overstated. During cycling, your body loses significant fluids through sweat, especially during intense rides. Often, sweat evaporates quickly due to airflow, making it hard to gauge how much you’ve actually lost. To recover effectively, drink a large glass of water or an isotonic sports drink as soon as possible. Proper hydration replenishes fluids and electrolytes, helping your body recover faster and perform better in future rides.
Pro Tip from Riejanne: Cherry juice is an excellent recovery drink for rehydration after cycling! [Download Riejanne’s recovery drink for cyclist guide here.]
2. Take Off Your Cycling Gear and Clean Up
Why changing out of cycling gear immediately is crucial? Because it promotes bacteria growth and can irritate your skin due to your sweat. Hop in the shower as soon as possible to avoid infections or irritation. If you’re away from home, pack clean clothes and a washcloth to freshen up.
Pro Tip from Riejanne: Merino wool clothing is a game-changer. [Check out her top Merino product recommendations here.]
3. Eat Within 30 to 60 Minutes
Refueling after a ride is essential for recovery. Prioritize post-ride nutrition by eating a meal that combines carbohydrates and proteins to support muscle repair and replenish glycogen stores. Some of the best meals after cycling include yogurt with oats and bananas, smoothies with bread, or a specially formulated recovery shake.
Pro Tip from Riejanne: Take a gel during the last hour of your ride to avoid "hitting the wall." [See her favorite gels and more nutrition tips here.]
4. Clean Your Bike
Don’t stash your bike away without care! Wipe the chain, derailleur pulleys, and cogs to remove dirt, and re-lubricate the chain. If the ride was wet, rinse your bike and inspect for wear on tires and brake pads.
Pro Tip from Riejanne: Use cleaning brushes in various sizes. [Find Riejanne’s recommended cleaning tools here for bike maintenance.]
5. Work on Muscle Recovery
After a tough ride, stretching your legs, hips, back, and shoulders can prevent stiffness and injuries. Use a foam roller or self-massage for improved circulation and muscle recovery.
Pro Tip from Riejanne: Recovery boots are a must-have! [Explore Riejanne’s favorite recovery tools here.]
6. Don’t Overdo It—But Don’t Do Nothing Either
Balancing rest and activity after a ride is key to effective recovery. Avoid heavy yard work or other intense physical activities that can strain your body. Instead, focus on active recovery for cyclists by engaging in light movement like walking or yoga to promote blood flow and aid muscle repair. Additionally, don’t overlook the importance of sleep—it’s essential for recovery and overall performance.
Pro Tip from Riejanne: Grab a good book (while wearing your recovery boots) to relax and recharge. [Check out her current favorite reads here.]
Want more expert tips?
[Download Riejanne Markus’s full recovery guide now and take your performance to the next level!]
