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28.06.2013

Muscle recovery tips for cyclists, how can i get rid of belly fat - How to DIY

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There’s no denying it — the time spent off the bike recovering is as vital to an athlete as the time spent training.
So it is no surprise that scientists have been trying for decades to improve the process of recovery and reduce the soreness, injury and fatigue that result from training. That’s not to say that cyclists shouldn’t make stretching a regular part of their training routine. Another popular method of reducing muscle soreness and speeding recovery is active recovery, replacing rest time with light exercise.
Many top cyclists use the kit for recovery but very few train while wearing it, which the marketing often encourages. Other foods can have a more direct effect on muscle soreness as opposed to purely fuelling the body.
Getting enough sleep and passive recovery both require a basic element of time management which, as Hayles tells us, “is the key to effective training and recovery”.
For many who lead busy lives, it is important to think less about fitting training around work, and more about fitting life around recovery, says Matheson. As a competitive cyclist, it’s worth trying anything that may offer up an advantage, especially in the often-neglected area of recovery.
Cherry juice: Originally studied in the British Journal of Sports Medicine in 2006, cherry juice was found to have notable benefits on muscle damage.
Milk-based drinks: While professional supplements are more likely to provide the correct ratios of carbohydrates and proteins, supermarket milkshakes like Frijj or ForGoodnessShakes have often been found to be similarly effective. Fresh tropical fruits: Pineapples, passion fruits and mangos are known to have anti-inflammatory and antioxidant potency to reduce muscle damage after a session. Often effective in reducing muscle damage, active recovery (light recovery training) has some positive effects but can also exacerbate overtraining, injury and reduce energy. Cycling is a very popular recreational activity and often a form of transportation for many people. Compression is important because it helps your body’s natural recovery process by helping flush out the waste in the muscles that are used during cycling. These exercises are valuable for cyclists because they help improve the strength of ligaments and joints that are used during cycling, which reduces the amount of recovery time these parts of the body need. There are some vitamins and nutrients that can help your muscles function and recover better, such as protein powders and vitamins C and D.
Massage therapy is one of the top cycling recovery tips, since this stimulation can help cyclists improve circulation in their leg muscles, which will lead to better recovery. If you engage in elevation training, your body will become more used to the high altitudes that competitive cyclists often have to deal with.


One of the top cycling recovery tips for avid cyclists looking to maximize performance is to use modern muscle recovery equipment such as the Marc Pro or Marc Pro Plus. These top cycling recovery tips will help any cyclist, professional or amateur, spend less time recovering so they can spend more time cycling. If you miss the opportunity to repair muscle damage, you can be left with more than just aching legs. Yet wading through the different research that has been produced can be baffling, contradictory and can lead to you making wrong decisions about your own training and recovery. Ken Matheson, former national road coach for the British team, explains that “muscles don’t behave normally when they’re tired; it’s not just the muscles themselves but fatigue in the central nervous system and the necessary neural responses.
There are many tricks that people use in approaching recovery, in an attempt to speed the process and reduce pain, but many have proved to be ineffective. The adaptations that you would get from recovery aren’t taking place.’ So while a gentle warm-down is a good idea, replacing valid rest time with more exercise can prove problematic. A study by the Australian Institute for Sport in 2010 showed astounding results for the clothing, suggesting that it lowered heart-rate during exercise, decreased swelling during recovery, reduced soreness and improved performance while being worn and during subsequent sessions — so much so that the UCI has banned its use as race clothing. As exercise increases the intake of air, it also increases the production of free radicals, which have a role in damage to muscle tissue. Olympic silver medallist Rob Hayles explained that for him, “sleep is definitely the main thing in recovery.” He admits to often sleeping well over 12 hours a night. It’s been shown to reduce muscle pain and reduce loss of strength over several days of intensive training. The omega-3 polyunsaturated fatty acids are able to increase the oxygen intake of damaged muscles and generally lower fatigue. The antioxidants can help counter the muscle damaging effects of free radicals produced during exercise. As with most approaches, if it doesn’t seem to be working for you, opt for passive recovery. But a variety of studies and testimony of top riders suggests that pulling on a pair of compression tights after training can make recovery a little more effective. Although the science at times doesn’t support it, many athletes and coaches respect this method of speeding recovery.
Whether you ride a bike to your workplace to cut down on transportation costs, or you prefer tackling challenging cycling routes in your area for recreation, you know that a cycling session can be strenuous. This can function in a similar way as massage therapy: speeding up the recovery process and minimizing your downtime.
For example, some cyclists prefer to be more upright while they ride, while others like to lean forward, Whatever style you prefer, be sure that you have a bike designed to accommodate your personal style and your body type.


Lean meats with plenty of protein like fish and chicken as well as foods with antioxidants like blueberries can help your cycling muscles recover.
This will help your recovery time, since your body will be used to recuperating from exercise at high altitudes.
These tools use sophisticated healing principles based on the body’s natural biology to help increase the flow of nutrients used for recovery in the body. So many guys go over the top with the training and just don’t recover from it — their form gets worse and it’s a vicious circle. For instance, many think that stretching after a training session can reduce muscle damage and soreness. A 2007 paper in the British Journal of Sports Medicine found that ice baths actually hindered recovery, while some recent papers suggest a small benefit after sprint training. So, antioxidant foods that counter the effect of free radicals can also have a notable effect on recovery. Massages for blood flow, muscle relaxation, reduction of tension and possibly more benefits on aiding muscle recovery.
Here are the top cycling recovery tips to help you cut down on the amount of time you have to spend off the bike.
You also may want to look into articles of clothing that can be used to treat particular muscle areas, such as stiffer cycling shoes.
A lot of people underestimate the need for recovery and the power of recovery,” says Matheson. Unfortunately, though, studies suggest your muscles won’t be spared simply by holding a position for 15 seconds after a difficult session, as stretching has little or no effect on short-term muscle soreness.
Head of marketing for 2XU Mike Martin admits that the cycling market has been harder to penetrate than the triathlon market.
It is only when honing the last five per cent that expensive supplements, kit or recovery therapy become necessary.
Chances are, if you are a competitive cyclist and a busy professional, you’ve already experienced more than one symptom of overtraining.



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