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Anyone who has ever cycled a multi-day tour knows that the start of the second or third day can be particularly tough. Despite eating plenty of food, you feel less energised, perhaps stiff and tense, sometimes less focused and, to make matters worse, less motivated. A hard day in the saddle is and remains an effort for the body, but doesn't necessarily have to ruin the "day after". Of course, this also applies to day trips, the after-effects of which you don't necessarily want to carry with you through the entire office week.
How do professional cyclists actually do it? Competitions such as the "Race across America" last nine extremely long days, a Tour de France even 23. Is this solely due to the fitness level of the athletes, or are there secrets in terms of regeneration that you could tap into at home?
Regeneration - eat right
Cycling costs energy, both in the touring and high-performance sector. And because you can pedal for much longer than jogging, for example, the amount of calories burned even at a slow pace is considerable, sometimes so high that an untrained digestive system can barely keep up, even if sufficient food is consumed at all times. For professional cyclists, the "daily routine" around the stages therefore also consists largely of eating - rather constantly and in small portions than a gluttony after arrival. That's up to 10,000 kcal. This would be impossible for amateurs, but the rhythm should be the same. To make the most of your digestion, you should be fed with easily digestible snacks during the journey. Diet food is just as counterproductive here as heavy, greasy dinners. A rice dish with vegetables and fish, followed by a bag of salted nuts and a yoghurt drink would be a great combination. If you have been on the road for a long time, you can fight off hunger with a butter pretzel or something similar as soon as you arrive.
But it's not just the calorie stores that need to be topped up. Hydration is even more important. Rule of thumb: If you feel very thirsty, it's actually already too late! Depending on the exertion and heat, the body evaporates water faster than it can absorb it. Regeneration therefore also begins in the saddle, through constant fluid intake even BEFORE you feel thirsty. You should aim for half a litre per hour, which also saves the ineffective "pressure refuelling" after the tour, caused by a short-term feeling of thirst that cannot be quenched.
Especially on tours lasting several days, you can save yourself a few problems if you carry a mineral drink in the second bottle alongside the water in the first. This can be a powder mixture or an effervescent tablet, mineral water is unfortunately no longer sufficient here. We have had good experiences with products from Xenofit, Hydraid and Sanct Bernhard made. It is not without reason that non-alcoholic wheat beer is served in many finish areas of marathons or cycling events. It's half drink, half meal, easy to digest and much tastier than any powder. A glass may even contain alcohol, or alternatively a glass of wine. Small amounts of alcohol promote relaxation of the muscles and the soul, but the effect is quickly reversed with larger quantities! Read here what exactly is in which wheat beer.
Those who do not take in minerals in addition to their meals often perceive food as tasteless and less salty. This is a reaction of the body that is intended to increase salt intake. You should also give in to this. In addition to table salt, sodium and potassium are obtained from dairy products, bananas, tuberous vegetables, nuts, potatoes and - again - beer.
Massages for regeneration
To follow the example of professional cyclists, massages are as regular on their schedule as meals, always after stages. Before that, even after six-hour, high-intensity races, they can be seen pedalling away on stationary bikes. Both of these are rather unrealistic for amateur cyclists, but can be slimmed down to boost regeneration. Instead of pedalling at full throttle until you reach your accommodation, you should take the pressure off about 20 to 30 minutes before the finish. With a low gear, little resistance and an increased cadence, you can, so to speak, cycle the accumulated metabolic products out of your muscles and blood. Theoretically, these would also be broken down while lying in bed, but miserably slowly, and it is often precisely these that you feel in your muscles the next morning. In general, you should keep your circulation going after getting out of bed. Alternating showers (hot/cold) helps here, as does a leisurely walk.
Of course, you can get a massage in most tourist centres just like a professional cyclist, but in the mountains, in the countryside or in distant foreign countries it's rather difficult, not to mention the immense costs.
Self-massage is not quite as efficient and, to be honest, not as nice. Together with light stretching, this is a good way to prevent the dreaded stiffness the day after. Don't overdo the stretching, it's more about really stretching every muscle you use and not about becoming more flexible. Simply start at the fingers and move each joint three to five times in each natural direction to the stop and back. This includes the neck. Don't forget to rotate your hips and shoulders and never use force or momentum.
Fascia roller
If you have enough space in your luggage, you can take a small fascia roll or, as is currently very trendy, a vibrating stick such as the Blackroll Releazer. Tip: Sounds strange, but you can achieve almost the same result with a compact rolling pin, at least on the large muscles! If your budget and space are limited, we recommend carrying a small amount of baby oil with you. Using it as a lubricant, you can push your fingertips with great pressure along the fibres "through" the muscles, which, alternating with shaking out, loosens adhesions in the fasciae and acts almost like lymphatic drainage - only working from far away from the heart towards the heart.
Plenty of good sleep is the indispensable core component of any regeneration programme - Trainer wisdom
Regeneration - think about your head too
The body should be well-fuelled and free of tension for the coming days. But the mind and soul should also be refreshed. There are many tactics here, from autogenic training to listening to music. Important: Of course, you should summarise the day and your exertions so that you realise what you have achieved and where any aches and pains come from. At the same time, the previous day should be a kind of benchmark for the next one. How long did I last sitting down, how many kilometres and metres in altitude did I manage?
Together with the external circumstances, this provides a good basis for a possible next stage. But: you should also switch off! Don't think about the bike, the route, the effort and the achievements that lie ahead. Socialising (without just talking about the tour), small activities, reading or a phone call at home will distract you and refresh your mind.
10 tips for good regeneration
- Eat a balanced but light diet: eat many small meals throughout the day, mixing fruit, nuts, baked goods/cereals, vegetables, dried fruit and dairy products or substitutes as colourfully as possible
- Supplement salts/minerals: either through selected foods or mineral drinks from specialised retailers.
- Fill up with enough fluids: two litres plus half a litre per hour in the saddle is the minimum, coffee and alcohol are not prohibited but do not count towards this
- Arrive correctly: slow down for the last few kilometres and pedal at a relaxed pace, no final sprint!
- Quick shower: concentrated salt on the skin has a very aggressive effect on sensitive skin areas; the crystals can rub into clothing. Therefore, shower and change as soon as you arrive.
- Keep moving: don't go from 100 to nothing; a short, extra-quiet walk or light exercise in the pool will help flush metabolic waste from your muscles.
- Promote blood circulation: Alternating showers or Kneipp baths have a similar effect; alternating between standing and lying down with raised legs also helps. Rubbing is virtually ineffective!
- Mobilise the musculoskeletal system: small self or partner massages and gentle stretching reduce muscle tension and make the fasciae more elastic again.
- Summarise and switch off: don't dwell too much on the tour and your aches and pains. Enjoy the rest of the day and think about other things!
- Sleep: The key factor is and remains sleep! Except that you don't have to explain it to anyone. According to studies, you sleep most efficiently when it's cool and dark; if your route planning allows it, wake up without an alarm clock!
