Bicycle Training
Part of the puzzle that is the endurance cycling is the way to improve recovery. Whether an event for several days or during the week of training, how going to dictate how you do. Learn how to maximize your recovery to see a big improvement in performance.
The following tips will help speed recovery. Remember that you are fitter and faster during training, your earnings when you just recover from training.
Result Glycogen Window
Immediately after training or competition in a recovery drink containing carbohydrates and proteins. This can be a powdered drink before the recovery of packaging, which is convenient because it should not be mixed with water. Hammer Nutrition Products like Recoverite Endurox or can be found at bike shops and running. The other option that has proven effective in clinical studies with milk chocolate. If you have a way to keep it cool and you're not lactose intolerant, so drinking is a efficient and low cost of recovery. The key is to get the carbohydrates and proteins the system within 60 minutes to complete an exhausting exercise. A good starting point is to consume 80 grams of carbohydrates and 20 grams of protein in the hour after the bike or training event.
Do not worry about recovery drinks for your workouts short, but long walks and runs so deplete muscle glycogen we can speed recovery. An hour or two later, you can return to normal meals.
Stretch
Stretching after exercise helps to keep the contractions of the muscles loose and the light helps to move blood and waste through the recovery of bodies. Yoga is a excellent form of stretching that models motion allows the body to maintain blood flow and increasing flexibility, accelerating recovery.
Massage
This can be done by a professional or you can use self-massage. If you use self-massage, lying on the floor with his feet on the wall so they are at an angle 90 degrees from your body. Knead the muscles, you can register for 15 minutes. Having the legs helps the waste to drain from the legs, so when you sit down, the blood nutrient-packed fresh floods legs to accelerate the healing process.
Sleep
Do not stand when you can sit, sit when you can fix. When not training, lowering the feet. Take a nap if you can. Ensure a good night's sleep every night. Poor sleep can ruin your week of training because it is difficult to catch up on sleep.
Hot baths, sauna
A good soak in a hot bath or 15-20 minutes in a sauna has been shown to increase blood circulation and enhance recovery. The expansion in the sauna is a good use of time muscles to react and heat.
Recovery rides
Recovery rides are also important after a day of events and more. When you finish an event, stay on the bike spinning very gently for 20 minutes to remove the legs. You do not want to stop and waste generated during the journey has just pool in the legs. In the days after hard rides or races, 20-40 minutes of easy spinning you will recover faster that absolute rest. The increased blood flow to the legs to help get the important nutrients for the muscles and clear debris without being as hard as the need recovery.
Overview
Pay as much attention to recovery and their training. There will be no stronger if not recover from your workouts and races. Keep your ego under control and make your life easy easy. Is developing a recovery plan to continue accelerate their progress regularly.
It’s in you to become a better cyclist. Helping you get there is my number one goal. Equipment, riding skills, fitness and nutrition all have to be dialed in to reach your potential. To take your next step on that journey visit http://www.cyclecambridge.com.
Futao on bicycle training 12 Nov 2010 WMV
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