2024-09-19 17:47:17
Within each epic journey, the stages that cause the most uncertainty and cause the most interest are the climbs. The Col del Tourmalet, the Lakes of Covadonga or L’Angliru are some of the historic mountains and, if they lose from the Tour de France or the Vuelta a España, they feel like great losses within the race. One of the reasons why they generate so much attention is because of their great hardness, so adequate recovery is necessary to maintain performance in the following days.
Good food plan
After a hard mountain stage, riders need to replenish the nutrients lost during the day’s effort. Obviously, food becomes one of the basic pillars to guarantee a better recovery. During intense exercise, muscles use their glycogen stores as an energy source, so it is important to replenish them as soon as possible.
In the first two hours after the stage, it is recommended to eat carbohydrates that are absorbed quickly, such as fruits, rice or pasta, with a good source of protein. Thanks to this mixture, damaged muscle fibers can be repaired and replace muscle glycogen. It is also important to have healthy fats, such as avocado or fruit, to ensure a balanced diet.
In addition to solid foods, hydration is key. During riding and exertion, cyclists lose large amounts of fluids and electrolytes through sweat. The restoration of these minerals is necessary to avoid difficulties and maintain the performance in the next stages. Professional riders often opt for isotonic drinks specially prepared for them, but there are also other formats, such as electrolytes in powder formwhich can be an alternative for sponsoring cyclists.
Rest and muscle recovery techniques
Adequate rest is equally important to achieve complete recovery after high levels. The body needs time to repair damaged muscles and adapt to the effort made. Sleep between 7 and 9 hours at night is important to allow the body to recover at a cellular level. Sleep quality also has a large effect on the production of recovery hormones, such as growth hormone, which also has a large effect on muscle regeneration.
But passive rest must also be combined with active recovery, as it helps speed up the process. That is why it is common for cyclists to have a roller often after the stages, which they usually combine with compression of weakness, either through compression socks or pneumatic compression devices. These methods help increase blood flow, promote the elimination of toxins and reduce muscle inflammation.
In recent years, cryotherapy has also been added, which is the application of cold to the areas most affected by exertion, such as the feet. The cold helps reduce inflammation and muscle pain, which also promotes faster recovery. It is also recommended to do gentle stretches and use foam rollers to massage the muscles.
Speaking of massages, it is normal for physical therapists from professional groups to give sessions to promote muscle recovery. These allow you to release tension points in the muscles, improve flexibility and promote greater blood flow.
Join the channel International Cycling WhatsApp
Enter our forum Telegram
It can be found Instagram
Don’t miss #CiclismoInterTV on YouTube
Do you like what we do? follow us on @CiclismoInter
Join us on Facebook: International cycling
#keys #recovery #top #cycling #levels