Recovery 201: Yes, it is about cycling strength & endurance!

“I thought this Masterclass was going to be about cycling.”

That’s what I heard from a participant after my recent Masterclass “Recovery 201: Increase Your Cycling Strength and Endurance”. Not the first time! I am frequently asked about why I place so much emphasis on Recovery in my training programs and masterclasses. Here’s why: Recovery is vital to improving your performance on your bike and your overall health! Yet, recovery is the most neglected element of most training programs.

Many athletes, and a lot of coaches too, were raised with the “no pain, no gain” philosophy. The notion of recovery and/ or rest is associated with “being lazy” and not working hard. 

I am determined to dispel those notions with my clients! Pain is a sign your body is in distress. Rest is not being lazy. Recovery is your opportunity to get stronger physically and mentally, especially as you get older!

Recovery is important to reduce fatigue, reduce cortisol, enhance fitness

adaptations, restore the body to homeostasis and to prepare for the next block of

exercise or events.

Think of Recovery as two distinct types, both of equal importance in your training program:

Acute Recovery - Acute recovery refers to what you do immediately after a workout to help lower Cortisol; and

Chronic Recovery - a rest/deload week to allow for rest and relaxation to adapt to

the stress applied to your body by workouts.

Here’s are some Acute Recovery strategies that I have found helpful for my clients and in my own training program: 

● Sleep: Yes, it will help to take a short nap (25-30 mins) after a hard workout. And, never underestimate the value of a sold 8-9 hours per night.

● Nutrition to “fill up your tank”: I can’t emphasize enough the importance of fueling your recovery! Think of high quality nutrients and a rainbow of colors.

You need plenty of protein, carbs, and healthy fats to fuel your days. Eat a wide array of nutritious snacks to top off your energy tank. This you to repair your brain, muscles, and organs. 

I’ve included a few of my favorite fast, easy recipes in this blog!

● Breathwork & Meditation:  Focus on your breathing, and use meditation to stimulate recovery. It changes your brain and helps decrease stress. Try this: a “Box Breath” (7 sec holds). Inhale to a count of 7, hold for count of 7, exhale for count of 7, and hold “nothing” for count of 7. I’ve also benefited from some meditation and mindfulness apps like Headspace or Calm. Just 10 minutes a day can help a lot!

● Rest Days. Listen to your body. I mean, really listen to your body! Be flexible with taking extra days off if you need it. Heed your body’s signal(s) to you that you need more recovery. Here are some common signals you shouldn’t ignore:

  • Senses feel dulled

  • Irritability

  • Problems sleeping normally

  • Your mood is bad or negative can be a sign you need to rest

● Post-ride or Workout Mobility work.

  •  Down dog to updog

  •  Child’s pose

  •  Kneeling lunge and twist

  •  Pigeon (or reclined)

  •  Reclined Windmills

  •  Optional: warrior series

Here are some Chronic Recovery Strategies that work:

● Take at least 1 full day “off” but okay for some active recovery. There are some activities that you can do that facilitate your recovery on your rest day because they keep you moving and promote blood flow:

  • gentle stretching

  • a walk

  • easy swim

● Sleep in. I know that many of my clients suffer from insomnia. Here are suggestions to help you get extra sleep that you need for recovery:

  • First, limit caffeine or alcohol that can wreck sleep. Maybe cutting yourself off from afternoon coffee. It can be hard to do at first, but it may help you get to sleep earlier, sleep longer and wake up feeling more refreshed.

  • Establish a consistent sleep schedule and routine.

  • Shut down screens at least 1 hour before you go to bed.

  • Take some time to journal before going to bed.

  • Keep your bedroom as cool as possible.

  • Sleep aids that may be effective to help you sleep, such as: Valerian Tea, Tart Cherry Juice and Melatonin Supplements.

Any of these strategies are easy to include in your training plans if you are ready to embrace recovery as a practice! Incorporating recovery into your training program on a regular basis is key to staying healthy and optimizing your hard work. 

As a coach, I encourage the cyclists I work with to:

  • Take at least 1 rest day each week during your training program. Schedule a “rest week” every 2-3 weeks. That means decreasing exercise time and intensity. You can get on your bike and ride, but cut your distance, slow your pace, just enjoy being out there!

  • Get some body work done, such as massage therapy, acupuncture, chiropractic work.

I hope you too will embrace RECOVERY as a powerful tool to increase your strength, speed and endurance as a cyclist, and to improve your overall health!

If you are interested in learning more, please join me for a Free Masterclass this month: ‘Recovery 201: Increase Your Cycling Strength and Endurance”. The 1-hour long class is on August 18th at 4 pm PST // 7 pm EST, and will be followed by a brief Q & A session. 

Save your spot in the Free Recovery 201 Masterclass now!

https://forgottenathletesuccesssystem.com/masterclass/

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