The best tips for cyclists: Regeneration after cycling races & training
Cool Down
After training sessions or competitions, ride relaxed and at a high frequency (approx. 90-100 revolutions per minute) on the flat. This reduces lactate and loosens the muscles for regeneration.
Drink properly
To compensate for the loss of fluids due to perspiration, you should drink plenty of fluids immediately after exercise. Water or drinks with electrolytes and minerals are ideal. In addition to professional recovery shakes, a homemade banana milkshake will also do - optionally with a little maltodextrin and protein powder.
Regeneration: Sufficient recovery
The training stimulus is set by the load, but the actual increase in performance only occurs when the body adapts to these stimuli. And that takes time. You should therefore plan sufficient recovery phases into your training schedule. Take a break after hard workouts and regularly activate other muscle groups by doing compensatory sports, e.g. swimming or running. Sufficient sleep is also important for regeneration!
Avoid stress
Even the best training plans are often overtaken by reality. Make sure you take rest breaks - especially if your job or family take up more time than planned. Adjust the intensity and scope of your training blocks or postpone planned races instead of forgoing recovery.
Regeneration: pay attention to nutrition
You need to regularly supply your body with nutrients while you are cycling. As soon as you get off the bike, it's time to refuel, as the body needs replenishment to repair and build muscle cells: Above all, minerals, protein and high-quality fats are now on the menu. Super suitable and easy to prepare: Muesli with yoghurt and fresh fruit.
