00:00 We've all been there.
00:01 We get back from a long, hard ride
00:03 and we just want to stuff our face with junk food
00:05 and take an earned rest on the sofa.
00:07 But it may not be the best idea
00:08 for not only your recovery that day,
00:10 but also for your injury niggles further down the line.
00:13 With all that in mind,
00:14 here's our top tips for all the things you should do
00:16 immediately after your ride.
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00:23 You're back from your ride
00:31 and the first thing you probably do
00:32 is head straight for your fridge.
00:34 Looking for chocolate, cake, toast, it doesn't matter.
00:37 Whatever it is, you're probably gonna want to eat it.
00:40 If you can get ahead of your nutritional strategy
00:41 before you even leave the house,
00:43 that can be key to your recovery.
00:45 Therefore, getting ahead of your post-ride routine
00:48 before you even head out can be key.
00:50 Preparing a protein recovery shake or a protein bar
00:53 that you can eat immediately after your ride
00:56 will mean you avoid any other less nutritious alternatives.
00:59 Lastly, you may have initially topped up
01:02 your recovery stores with a protein shake
01:04 and fluids when you got back from your ride.
01:06 But it's also key to have a balanced meal
01:08 within a few hours of your ride
01:10 to complete that recovery process.
01:12 You should look to consume a meal which is lean in protein,
01:15 such as eggs, chicken, or tofu,
01:17 alongside complex carbohydrates, such as rice or pasta,
01:21 and fats, such as avocado.
01:23 Depending on the type of session you have ridden,
01:26 after a hard ride, a cyclist should look to consume
01:28 one gram of carbohydrate for every kilogram of body weight,
01:32 along with 20 to 30 grams of protein in their recovery meal.
01:35 Now, our next tip is even more crucial
01:47 in the warmer summer months,
01:48 as keeping on top of your hydration levels
01:50 is key after every long ride.
01:52 One way to understand how much water
01:54 you have lost through sweat
01:56 is to weigh yourself before and after your ride.
01:58 Studies have shown that even low fluid losses
02:00 can significantly affect your ability to ride.
02:03 A 2% drop in body weight due to sweating,
02:06 for an 80 kilogram rider, this would be 1.6 kilograms,
02:09 will impair performance noticeably.
02:11 Therefore, replacing water and lost source
02:13 with an electrolyte drink after your ride
02:15 will mean your body can begin recovering sufficiently
02:18 and maintain other normal bodily functions.
02:21 You can also tell how dehydrated you are
02:24 through the color of your urine.
02:25 If it's running dark, it means you need to drink more water,
02:28 whereas if it's running quite clear,
02:30 it means your hydration levels are back to normal.
02:32 You've begun your refueling and rehydration process
02:41 and you're out the shower, all clean,
02:43 but there's one thing that you should do
02:45 which will really tip the scales in your favor
02:47 when it comes to your recovery,
02:49 and that is a good cool down.
02:51 This can be done in a few different ways.
02:53 You can either foam roller
02:54 or you can just carry out a few basic stretches
02:56 after each ride.
02:57 And here are Cycling Weekly's top four stretches
03:00 you should do after every ride.
03:02 Lying down, bend your upper leg
03:04 so that your foot is up towards your glute.
03:07 Use the same hand on that side
03:08 to pull the leg of the ankle closer
03:10 and you should feel a stretch across the front of the quad.
03:13 Hold for 30 seconds on each leg,
03:15 rolling over in between.
03:17 Take a big step forward with your right leg,
03:24 keeping the knee directly above the ankle.
03:27 The knee of the left leg should be resting on the floor.
03:30 Put your hands on the ground either side of your foot,
03:32 a bit like a sprinter in the starting blocks.
03:35 Hold for 30 seconds on each leg,
03:37 return to the start position
03:38 before repeating on the other side.
03:41 Sit on the floor with both of your legs outstretched.
03:44 Extend your arms by reaching forward
03:46 and bending at the waist as far as you can,
03:48 whilst keeping your knees straight and your back straight.
03:51 Be sure to stretch until you feel a gentle pull
03:53 in your hamstrings.
03:55 If you feel any pain, you should stop the exercise.
03:58 Hold this position for 30 seconds and repeat.
04:01 Lie on your back and slightly bend one leg.
04:08 Raise your other foot up onto your bent leg
04:10 and rest it on your thigh.
04:12 Then stretch forward,
04:12 threading your arm through your legs
04:14 to hold onto the back of your knee
04:16 and pull it towards you.
04:17 Hold this stretch for 30 seconds
04:19 and then swap to the other leg and repeat.
04:22 Those are our top tips,
04:25 what you should do after every ride.
04:27 Do let us know in the comment section below
04:29 what advice you'd give to your fellow cyclists.
04:32 If you've liked our video, give it a thumbs up
04:34 and don't forget to subscribe to our channel
04:35 for more videos like this.
04:37 And don't forget to subscribe
04:38 to the Cycling Weekly channel.
04:40 Until next time though, we'll see you then.
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