How to quickly recover from long-distance cycling sessions

Multi-day long-distance cycling, which is a favorite riding activity for riders, especially cycling for 30 days, is a difficult test for body and mind, and of course it is crucial to avoid injuries during riding. As for the pre-training and preparation, it is important to fully replenish the energy during the ride and to master your own rhythm. However, the things to do after a day of riding are even more important. It is necessary to continue riding for tomorrow. Well fully prepared.

First, set the evening massage after riding

When glycogen begins to deplete and lactic acid begins to accumulate, the first area of ​​perception is in your lower limbs. The correct massage will eliminate its side effects. The massage needs to focus on the muscles such as the rectus femoris and the flexor muscles, including the psoas and glutes.

Paying special attention to the back of the neck and the erector spinae (three rows of muscles extending down the spine) can relieve the pain of anti-gravity muscles.

If you have conditions, a massage every night will definitely help your muscle recovery.

Second, stretch after riding helps restore

Muscles are connected by two fixed contact points. Stretching after riding can reduce the strain on the muscles during work.

Learning the famous team physician Phil Burt suggested that after the ride do four movements, including the Bulgarian deep squat, the Indian knot, the improved hurdle stretcher, and the bubble axis stretching of the ITB. A good 30-second stretch and 60-second foam axis is effective for pain relief.

Third, the use of "ice fire two days" to stimulate the thigh

In the evening at rest, flushing your thighs alternately with hot and cold water is a simple and effective way to stimulate the nutritional blood flow of the muscles. If you want to soak in an ice water bath, think twice. If you want a 15-20 minute hot bath, It will be a better choice. Ice baths will reduce inflammation and muscle soreness, but these chemical reactions are the basic conditions for training.

Fourth, continue to remain active after riding

After the end of the day in completing a long distance ride, you need to start active restoration immediately. After cycling for a long time, you should cool on the flat ground or on the riding platform for another 10 minutes to keep the heart rate in the first interval (50-60% of the maximum heart rate. The current most popular theoretical maximum heart rate formula is the maximum heart rate. FCmax=220-actual age). In the evening, you can do a simple ride, run or walk to promote the body's metabolic waste in the muscle.