PACTIMO REWARDS(0)  |  FREE SHIPPING ON ALL USA ORDERS  |  NEED HELP?  |  877-291-6238  

Importance of Recovery

June 13, 2015

Importance of Recovery

How seriously are you taking recovery?

by Patricia Schwager, ALP Cycles Coaching

Are you doing enough to recover from training and racing? A lot of athletes underestimate the need for recovery and the power of recovery.

First important thing to do is cooling-down. Make sure you are doing a cool-down after finishing a race. No matter how good or bad the race went, spin out your legs for 15 to 20 min.

Ride at an easy pace and spin your legs during the last 10-15min of your training sessions. This is the first step to start with your recovery and it has an influence on how you will feel the next day.

After you finished your training or race, eat and/ or drink something easy digestible. Getting the necessary nutrients into your body within the first 30min of finishing your training or race is essential to recovery.

A recovery drink or a snack like a sandwich for example, are fast and easy options. You could prepare some recovery food before you head out for training or racing.

Make sure to eat/drink something with simple carbohydrates and a little protein- more protein and less carbohydrate if you are a woman.

After that, you should eat a normal meal within 2hrs after your race or training ride. Balance the calories you expended during the day of racing/ training with the calories consumed the rest of the day. Your nutrition will help you recover from the day and feel better

Other things to help with your recovery are:

– stretching

– foam rolling

– massage

– ice bath or another technic is doing hot/cold bath intervals

– wearing compressions socks or tights

– eat right

– listen to your body- means don’t overdo it with training/racing/working

– sleep

Getting enough sleep is very important and a key factor for effective training and recovery. Taking a nap after a hard training is the best you can do for recovery. Even if you just get to sit down and relax for 20min, this already helps in your recovery.

It isn’t a good idea to rush right away to the next thing on your to-do-list after completing your training ride. In that case you better shorten your training to have a little less stress and more time to recover.

Of course for many who lead busy lives and have cycling as a hobby it is hard to find enough time for recovery. Think about how you can fit life around riding and recovery and less about how to fit every free minute into training around work.

Talk to your coach about your work and life schedule. For us coaches at ALP Cycles Coaching, it is very important to include these facts into planning. We will work out a training plan that fits with your life instead just fits with the calendar.

What about an active recovery ride?

Spinning your legs on a rest day is a good idea. Ride at low- intensity on flat terrain or trainer/rollers and use a light gear. Make sure you just put minimal pressure on your pedals. Active recovery boosts blood circulation, which removes lactic acid from your muscles- helping facilitate recovery faster. However, this only counts as long as you keep your ride very easy. If you are going too hard on an active recovery day, then it doesn’t do anything for your recovery. This is because, as soon as you push harder and raise your heart rate you don’t ride in the recovery zone anymore and the adaptions you would get from recovery aren’t taking place.

Days off: don’t be afraid of taking a day completely off. If your coach is giving you a day off it has its reason- so enjoy that extra rest! Go hard on the hard days- take it very easy on the easy days.

. . . . . . . . . . . . . . 

ABOUT PATRICIA SCHWAGER

Patricia Schwager began cycling in 1998, racing as a junior. After racing on the domestic level and completing her Diploma as Pastry Chef, she got her first pro contract in 2006. 2015 will be here 10th year of professional racing. Patricia has a lot of experience racing in the European peloton. In 2013 she started working with Shawn Heidgen (Current ALP Cycles Coach) as her personal coach. In 2014 she changed her focus to racing in the US. Patricia is a 6 time national Swiss champion and has represented her home country, Switzerland, at the World Championships 12 times.

For 2015, Patricia will race for Team Tibco. Along with racing she’s looking to share and pass on her knowledge in her new role as an ALP Cycles Coach. Visit her online at http://patriciaschwager.com

About ALP Cycles Coaching

ALP Cycles Coaching is located in the mountains of Colorado, and is a cycling coaching company with over 25 years of professional sports experience. ALP Cycles Coaching is unique in that we have 4 coaches, Alison Powers, Jennifer Triplett, and Patricia Schwager who each brings her own coaching strengths and personal experiences. We work together to create a training plan that works for each and every person. Visit them online at http://alpcyclescoaching.com




Also in Training & Coaching

UCI Sport Director Training Program
UCI Sport Director Training Program

November 22, 2016

This blog is about my experience at the UCI DS training program. I spent the last 3 weeks in Switzerland. The main reason for the trip to my home country was because I attended the 8 days DS training program. The class took place in Aigle, at the World Cycling Center (HQ of the UCI). Every autumn, the UCI is offering a class and exam to receive the UCI DS certification. Right now, the UCI DS certification is mandatory for all Sport Directors working for WorldTour teams and Pro Continental teams. As we got told, this rule will soon also apply for Sport Directors that are working for UCI women's teams. I was lucky enough to receive one of the few scholarships for this 8 day class. Thank you to the UCI for offering such scholarships and thank you to Team TIBCO-Silicon Valley Bank for the help to get me a scholarship. Fun fact about the DS training program: it was almost like a reunion! I knew lots of the people in my class, people that I have met somewhere during my long pro racing career.

Read More

Train Smarter, Not Harder
Train Smarter, Not Harder

November 07, 2016

"How many of you have overtrained?"  asked Dr. San Millan to a room full of 25 coaches and athletes.

Every single person raised their hand.

Everyone, at some point in their athletic lives, will overtrain. In the summer time it's easy to throw in extra mileage even though you've done 15 hours of riding that week and it's only Friday - what's the harm? And while it's ok to pile on the extra miles every once in a while, making a habit of it means you'll eventually find out why rest days are super important. And that lesson could cost you a week, a month, a season or a full year. 

Read More

High Performance Camp Recap
High Performance Camp Recap

October 31, 2016

As coaches, we continually look for ways to make our ALP athletes better, faster, stronger, and more knowledgable. We want them to be the best athletes they can possibly be. 

Personally, when I think back to my racing and training career, I wish I had known many of the things I now know as a coach. So, that lead me to think of ways we can teach our athletes this 'high performance'  knowledge so they can raise their game to the next level. With some brain storming we came up with a new training/learning/teaching camp. The ALP Cycles High Performance Camp.

Read More

Find us on Google+