Things Not to Do Following Biking
Riding a bike is a fantastic exercise that helps you stay in shape, gain muscle, and burn fat. But just like with other activities, it's crucial to concentrate on recuperation.
There are numerous things you can do at home to improve your cycling recovery, even though professional riders may have a team manager to take care of everything.
1. Avoid sitting down.
Your saddle sores may get worse if you sit down to watch TV, eat dinner, or do any of the other things we are always inclined to do after riding a bike. This is because it permits rubbing between the skin and sensitive areas, which may cause chafing and inflammation.
While applying anti-chafing cream to the skin and crotch might help shield it from chamois friction-induced irritation, investing in a well-fitting bike is the best course of action. This will enhance your comfort and cycling performance, in addition to preventing saddle sores.
Although a professional bike fit is pricey, it is well worth the money since it will make your riding better and save you from aches and pains. For the purpose of treating sit-bone pain, you can also try modifying the height and angle of your saddle. It should be adjusted such that your butt occupies the entire seat rather than just the smaller part.
2. Avoid food.
Consuming excessive amounts of unhealthy foods might also impair your cycling ability. Big meals with an excessive amount of protein and fat might slow down digestion, making you feel bloated and sluggish during cycling. Additionally, they deprive your body of the nutrition it needs to function while riding.
When it comes to fuel for your cycling activity, carbohydrates are your best option. It's critical to eat these both prior to and throughout your rides in order to refill your glycogen levels and provide you with the necessary energy.
After your ride, you must eat in order to aid in muscle recovery and build strength for your upcoming workout. After you finish riding, it is important to eat something within an hour.
By doing this, you'll allow your body time to process the food and assimilate the nutrients before you embark on another adventure. Your post-ride meal should consist of carbohydrates, protein, and healthy fats. You should choose chocolate milk, yogurt, or a sandwich with grilled chicken.
3. Avoid drinking.
A podium champagne, a post-ride trail brew, or even a few “recovery beers” are all commonplace in cycling culture and fitness regimens. But it's crucial to keep in mind that alcohol can have harmful effects on the body, particularly if used in excess.
While it's common knowledge that the best thing to do after a bike workout is to drink water, many people are unaware of the negative health effects of alcohol. It decreases the absorption of important nutrients like iron, zinc, magnesium, calcium, and folic acid and prevents your body from breaking down fat cells. It can also dehydrate you and make you feel bloated.
Alcohol consumption can have long-term consequences for your health and training capacity, in addition to having short-term effects on performance. It may disrupt the synthesis of human growth hormone and REM sleep, both of which are essential for the healing of damaged muscles, cognitive function, and wounds.
4. Avoid sleeping.
Riding a bicycle is an excellent kind of exercise that won't strain your hips or knees. But it's crucial to take rest days and monitor your healing, particularly in terms of sleep quality. The body requires time to heal from the strain of exercise before supercompensation makes it stronger.
One of the best recuperation aids is sleep, which is why it's essential to any workout regimen. The best method to lessen physical soreness, increase mental clarity, and encourage healing is to get a good night's sleep.
Your training schedule and intensity may be to blame if you have trouble falling asleep after cycling. Aim to finish your evening rides at a moderate to light pace and no later than ninety minutes before going to bed. Additionally, turn off all electronics and create a pitch-black space to let your body know it's time for bed. You'll get a better night's sleep and go to sleep more quickly as a result.