For those who have been exercising for a while, you know that feeling muscle fatigue after an intense bike workout is part of the process! But good recovery of the muscles worked while cycling is essential for more effective physical development and ensures better performance in the next workout.

That’s why we’ve put together some information about some of the most commonly used methods for quick recovery that will help you achieve peak cycling performance! Some resources include:

• Cryotherapy
• Contrast bath
• Massage
• Stretching
• Sleep
• Food

The steps after training are just as important as the training itself, as this is the phase in which the muscles recover and develop. Not respecting the muscle recovery time can end up increasing the risk of injuries and reducing your progress in the sport.

Review the details of each technique below and find out which method is best for you.

Perform cryotherapy sessions

This technique entails using ice packs or taking cold water baths post-exercise. Its aim is to minimize inflammatory response and rejuvenate tissue, as well as exert a transient analgesic effect through inhibition of nerves.

This technique diminishes swelling in muscles and accelerates recovery to enable the sportsman to return to training activity sooner.

Take contrast baths

Also referred to as Mixed Therapy, it is the mixing of two methods, thermotherapy (which uses heat to relax muscles and ease pain) and cryotherapy (which heals injuries through the use of cold) and the therapy is done by exposing the muscles to heat and cold alternately.

Among the primary advantages of this method is lactate reduction, a chemical that causes burning in the muscles following intensive physical exercise.

Most commonly practiced in a water-filled bathtub, this exercise promotes vasoconstriction and vasodilation of the blood vessels due to temperature shifts, promoting blood flow and, therefore, removal of lactate from the muscle, relaxation and, therefore, facilitating the recovery process of muscle.

Include massages in your workout routine

In addition to promoting relaxation, this technique has also shown positive results in reducing pain and muscle inflammation, due to the increase in blood flow and oxygen in the massaged area.

This method can be carried out either by the hands of a professional or with the help of specialized equipment.

It is worth noting that, even with the improvement in muscle pain, the rest time between one workout and another must be respected so that muscle recovery occurs correctly and injuries are avoided.

Have a healthy diet

The best way to prepare your body for intense physical exercise is to take care of your diet. You need to know what to take and what to eat to speed up muscle recovery and get all the benefits that nutrients can provide.

In addition to high protein consumption , carbohydrates have proven to be extremely important in an athlete’s diet, as they provide the energy needed to perform high-intensity physical activities.

Antioxidant-rich foods are also essential because they regulate free radical formation in the human body. Thus, long-term vitamin C and vitamin E supplementation is advisable, as these foods can lower free radicals, thereby lowering the signs and symptoms of mild muscle damage.

Practice stretching

This is a tactic that can be used both before and after training, with the body already warmed up, and its main objective is to increase the movement capacity of the joints and prevent injuries.

When performed before exercise, it can decrease the inflammatory response caused by normal muscle damage and decrease spasms . After exercise, it can be beneficial for relaxing both the mind and body.

So, is it worth taking a few minutes before cycling to do a good stretch and protect your muscles?

Prioritize your sleep

Another extremely essential point for muscle recovery is the quality of your sleep, since this is when the body recovers from injuries caused by physical exercise.

A good night’s sleep ensures balanced physical development, improved motor skills, reduced stress and increased muscle recovery after cycling training.

With easy strategies included in your training regimen, it is achievable to enhance the recovery of your body after sports practice and provide enhanced performance.

It should be mentioned that the consumption of anti-inflammatories is not advisable for muscle recovery, since they present a potential negative impact on the long-term use of them and are ineffective against muscle pain or in the recovery of injuries.