The Recovery Process of When Cycling

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Whether you are new to the sport or a seasoned veteran to cycling, recovery will always play a vital role in your training and growth as a cyclist. In fact, learning how to rest and recover properly can be, at times, more important than the training and dietary restrictions themselves. The reason why this period is so vital is because overtraining can often lead to a higher risk in injury.

Now, with the sport of cycling constantly evolving, various experts and scientists have done a tremendous amount of research and testing in the process of reducing soreness, injury, and fatigue after such a high level of training. Yet with so much different research out there, the information can be baffling and oftentimes contradictory. What is worse is that some information can potentially lead you to a wrong recovery process for your body. To help prevent those hypothetical situations, I have provided four incredible recovery strategies that you can incorporate both during and after your ride.

1. The Cool Down

One of the biggest mistakes many novice cyclers make is to overwork and push the last leg of their ride. While accomplishing as it could be, this type of practice increases your chances for a more serious injury. After a long ride, you want to begin your recovery process by spinning at a calm and cool pace for the last ten to fifteen minutes. Having this stress-free ride will allow your body to recover to its normal resting levels. In addition, this particular practice will allow you to avoid fainting or dizziness, which can oftentimes result from blood pooling in the large muscles of the leg after vigorous activity.

2. Nutrition and Hydration Recovery

As you come to the end of your ride, make sure you eat two calories of carbohydrates per pound of body weight. For example, if you weigh 160 pounds, you will need to eat 320 pounds of carbohydrates of food. In addition, try and pick foods you enjoy. Be sure to read the labels and research the ingredients and the positive impacts that they can have for your body. As for hydration, water is an excellent way to start. To help assist with this, try various sources of fruit juices, smoothies, and low-fat drink options.

3. Get Enough Sleep

Sleep is a key weapon in any cyclist’s arsenal. It not only helps your recovery process, but also your mood the next day. For this to be effective, make sure you clean up any bad bedtime habits so that you can ride stronger and faster the next time you train. This means getting to bed earlier, cutting out television, and getting off any and all electronic devices.

4. Stretches and Active Recovery

After a hard cycling session, it is important that you stretch properly and stay active the next day. Now I am not asking you to go on another cycling session. Instead, go for nice easy walk or a relaxing swim. This type of active recovery activities allows you to complete your workout at a low intensity, but with just enough to reduce residual fatigue in the muscle.

Five Things Every Cyclist Should Know

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Like any new hobby, there will always be more than meets the eye. For many novice cyclers, the concept of getting on a bike and riding down the street is just the mere surface of the sport. In fact, much of the tricks of the trade are learned through word of mouth or by demonstration. But what if you were never informed? What if there was no one to show you the ropes? To better prepare for your next ride, I have compiled the five top things every cyclist should know.

1. Mending a Punctured Tire

If you haven’t already dealt with this problem, you are lucky. The good thing is that now you can handle this problem head on rather than taking it to a professional to get it fixed. Start off by turning over your bike and locating the cause and size of the puncture. If the tire is blown out or has a hole, it will have to be replaced. But if it is a small puncture, for instance a steel nail, often it can be fixed. Begin the process by spinning the tire slowly. Look for anything sticking out such as a nail or a piece of wood. Once you have located the cause, release the air out of your tire. Once the wheel is completely deflated, pry the tire off of the rim. Then lift the tube out of the tire. Be careful not to rip the valve stem off. Then pump enough air into the tube to inflate it to find the leak. The best way for finding the hole is by feeling or listening for air escaping the tire. Once you have located the hole, buff the area where you will install the patch. Then spread a thin layer of glue around the puncture site. Wait till it dries, then slide it back on to the tire, re-inflate, and you are ready to go.

2. Riding in the Wind

For many novice cyclers, they do not fully grasp the power of the wind until they are in an incredibly inopportune situation. In cycling, the wind can be one of your biggest enemies. The reason why is that it can sway you into losing your balance. To prevent this, know which direction the wind is going. If the wind is coming from the left, be sure to place your front wheel slightly to the right and vise verse. In addition, utilize your gears to leverage a strong and consistent pace.

3. Utilizing your Gears

Many novices underuse their gears by pedaling away on a higher gear. This not only exhausts much of your energy, but also slows down your speed. The key is to efficiently utilize the right gears for the right speed. For climbing hills or steep slopes, make sure you take full advantage of a low gear setting. This will allow you to gain control of your bike, while also moving steadily with less effort. For everyday terrain, utilize your middle gear. Last but not least, for descending landscape, switch to your high gear. This will give you much acceleration and will allow you to travel a long way for each turn of the pedal.

4. Bicycle Maintenance

To get the best long-term value of your bike, make sure you maintain and clean from time to time, especially after any long ride runs. Start by spraying your chain with a cleaner and degreaser with a rag. Once that is done, hose down your bike and wash the bike frame and wheels for any dirt and marks. When you rinse your bike, be delicate. Make sure you are not shooting high pressure water. This can damage the bearings or shock seals of your bike. After you are done, dry your bike and be sure to properly lubricate your chain and other components needed.

5. Look up as you Ride

For many novice riders, they focus on looking at the pedals or the overall scenery than looking directly up at where they are going. While as much as you want to focus primarily on your riding, you also need to make sure you are looking up as you go. Allow your peripheral vision to take care of the setting around you. Use your vision and focus to look out for any bumps or objects down the road that can impact your ride.

Top 10 Training Camp Locations

Cycling. While it has such a long and rich history, the sport itself has not hit the interest of many Americans up until a few years ago. As the sport continues to grow, more and more attractive cycling destinations are begin to emerge all across the world. Just ask any cycling enthusiast. They can attest to the ever-evolving passion and love they have each time they get on their bikes. While it may not happen instantaneously, it will eventually get you the moment you feel your adrenaline running with the wind blowing through your hair. If you would like to learn more about cycling, especially the best destinations to ride on, take a look at this video above.

The Four Things You Learn When You Start Cycling

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Cycling is more than just a mode of transportation. It is a mental ecstasy that creates a therapeutic feeling of freedom and independence. As the sport continues to grow year after year, I cannot help but reminisce about my first time on the bike. Something about hopping on a two-wheel motion produces a sense of inner-childhood joy that we have all shared when we were kids. But, once you begin take the sport seriously and begin incorporating it in your weekly schedule, you will find that things are incredibly different then biking to Johnny’s house back in the day.

Below, you will find the four big things you will learn when you start cycling. Regardless of how tough or regiment it gets, the passion of riding will always push you to the next level, and of course, push you over that next hill.

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When you start cycling, you will find out…it is hard.

Like many novices to the sport, you may be a bit overly excited to test out your new wheels on the road. While the sense of exploring is a great way to start riding, you need to keep in mind your stamina and expertise to the field. To start off, play around with your gears. Understand what they can do for you and how you can best optimize them as you ride. Then try and challenge yourself by attempting to ride up a hill. If you find that it is too much for you, try and push yourself. If, however, you are still struggling, turn back and continue to ride around different paths. As much as this can be exhausting, you need to keep in mind that you are new to cycling. The first time is always the hardest. Do not let those failed attempts deter you from trying another time. There is no shame is not being able to do it. The only shame is not trying.

When you start cycling, you will find out … that you will buy more new cycling gear.

If you are really invested in the sport, you will find out quickly the financial investment you will be spending every time you ride. This can range from the cycling attire, such for climate restrictions, helmets, and gloves, to overall bike modification, such as flat pedals, seats, reflectors, new wheels, brakes, etc. Regardless of the expense, do not see this as a waste of money, but an investment into your passion.

Athletic male high speed cycling in Olympic National Park, WA, USA

When you start cycling, you will find out…that you will change your diet.

Like any type of exercising regiment, your diet will be expected to change. Immediately you will find that heavy or fatty meals can often deter you from riding at your leisure time. That being said, eating health, especially those that give you a boost of energy, will be a main source before and after your ride.

When you start cycling, you will find out…you will be addicted to cycling.

No matter who you are, there is no escaping the passion and addiction you will have for cycling. The joy to travel and explore the unknown paths will always be in the back of your mind. At the end of the day, it is inevitable. Don’t fight it. Instead enjoy every ride like it is your last.