44 | JANUARY 2018 http://www.adbmag.com.auTHE FOLLOWING
RECOVERY techniques will
ensure enjoyment is not
compromised by sore muscles
or fatigue on a multi-day ride:
HYDRATION
- As discussed in an earlier
issue, dehydration causes
fatigue, impaired muscle
endurance and impaired brain
function. Remember, don’t rely
on thirst as an indicator of your
hydration level, monitor the
colour of your urine. Dark =
dehydrated. - Replace fluid ASAP (within
four hours) - Cool drinks (~15°C) are
absorbed more rapidly - Drink: water and sports drinks
containing sodium and
carbohydrates - Avoid: coffee, energy drinks
and alcohol
NUTRITION
As well as adequate hydration,
post-ride recovery involves
providing the body with the
nutrients it needs immediately.
- Carbohydrate and protein – The
AIS recommends a high-
carbohydrate and protein meal
be eaten after exercise - Snacks: Flavoured milk, protein
or fruit smoothie, energy bar,
pancakes, muffins, raisin toast,
crumpets with honey etc. - Meal Ideas: Spaghetti
Bolognese, rice and chicken in
sauce, pasta with chicken and
veggiesSLEEP
Good-quality sleep is the most
important form of recovery
after hard physical activity to
ensure your systems recover
for optimal performance.- Stick to a routine of going to
bed and waking up the same
time every day - Use relaxing techniques
before going to bed: - Relaxing music
- Reading
- Breathing techniques
- Avoid large meals and
caffeine-based drinks.
ACTIVE RECOVERY- Active recovery is light
exercise designed to stimulate
muscles and flush out the
by-products of rigorous
exercise, such as lactic acid.
Complete active recovery at
the end of the day once
temperatures have cooled. An
active recovery might include: - Walking
- Light spin on mountain bike
or stationary bike. - Stretching session. Hold each
stretch for 6-10sec, then move
onto the next muscle group.
COMPRESSION- Compression clothing (pants
and top) should be applied as
soon as possible after riding.MASSAGE- Massage helps to maintain
optimal muscle conditioning by
relieving shortened, tight and
fatigued muscles. Self-massage
is easily used in the field to
relieve sore or tender areas. - Using your hands:
Tapping or pounding: using the
fleshy part of a clenched fist,
tap or pound the muscle. - Squeezing: squeeze muscle
group for 3-4sec and repeat
five or six times. - Rolling: roll the muscle belly
side to side.
With tennis ball or foam roller: - Target specific spots that are
hard to get to or require more
pressure (i.e. glutes, upper and
lower back). - Feel for tight and tender
areas of the muscle and apply
pressure for 15-25sec, and then
move onto the next spot.
COOLING- Core temperature cooling
should begin before riding and
as soon as possible after it.
Before an event, check
temperature conditions and
what resources are available to
help plan which recovery
cooling technique to use. - Contrast Water Therapy
(CWT): Hot and cold-water
immersioninapool/spa or
shower increases blood flow,
decreases inflammation and
pain, delays dehydration
Guidelines:- Shower – 8-10 cycles of 30sec
warm/cold. Finish on cold. - Cold pool/spa – five cycles of
1min warm/cold. Finish on cold. - Cryotherapy (Ice baths/bins):
Cold-water immersion lowers
the core temperature, delays
the onset of dehydration and
reduces inflammation.
Guidelines: - Warm to hot air temperatures
- 22 to 30deg.
- Three cycles of two-to-four
minute plunges (water at
14deg.) with one minute active
recovery (i.e. running/walking
on spot, stationary cycling) OR
warm shower (especially if
ambient is less than 20deg.)
between each plunge. - High temperatures – 30deg +
- Two cycles of four-to-six
minute plunges (water at
14deg.) with one-minute active
recovery (i.e. running/walking
on spot, stationary cycling)
between each plunge.
Do not use CWT or cryotherapy
if you have any of the following: - A history of heart disease
- A cold or virus
- An open wound
- Bruising
- Diarrhoea
- Recent injury
THEROADTORECOVERY
SOIL SAMPLE
STEPHEN GALL
FIT AS A FIDDLE
HOW TO AVOID SORE MUSCLES AND FATIGUE ON MULTI-DAY RIDES