Improve your cycling OFF the bike!
By Sinéad Kennedy – CORU registered physio & adventure cyclist
Whether you’re gearing up for a major cycling event or working your way up to your first 20km ride, there’s no shortage of training plans to help you reach your goal. We all know that consistency will get you results and there will be immeasurable satisfaction when you finally complete your challenge. (Not to mention the number of kudos you will receive on Strava.)
But here’s the truth – what will keep you cycling for years to come isn’t just training, it’s recovery. Cycling might be low-impact, but long hours on the bike can leave your legs heavy, your back tight, and your energy flat if you don’t give your body enough TLC.
So, how do you ride hard, stay fit, and make sure your body is still going strong well into the future? It’s simple: recovery, rest, and repair.
- Recovery starts when you unclip.
- Hydrate like a pro: Long hours in the saddle mean sweat loss even when you don’t notice it. Keep sipping during your ride and top up after. Water is key, but don’t forget electrolytes – salt helps your body hold onto fluid. Coconut water, a handful of salty crisps or adding a little extra salt to dinner can make all the difference.
- Refuel smart: Your muscles need protein and carbs to bounce back. Have something ready for when you get home – hard-boiled eggs, a smoothie with protein powder, a chicken wrap. If you prefer a Vegan option Chickpea burgers / falafels are perfect. It will stop you raiding the biscuit tin and helps your body repair faster.
- Cold water, hot trends – recovery Irish-style.
The rise of sauna and cold-water culture in Ireland has been incredible – and cyclists can really benefit. After a long ride, a dip in the sea or a cold shower can reduce inflammation and wake up tired legs. Add in a sauna session to your weekly schedule and you’ve got contrast bathing: the shift between hot and cold boosts circulation, aids recovery, and feels amazing. Even if it’s just a cold blast at the end of your shower, your body will thank you.
- Massage and self-care for tired cycling legs.
- In the shower, give your thighs, calves, glutes (bum cheeks) and lower back a quick massage with your hands or a massage sponge. It boosts blood flow and eases tightness.
- After your shower, use body lotion or oil to give your legs a mini massage. Work from you ankles upwards and avoid varicose veins. It’s simple, quick, and does wonders for recovery.
- Book a sports massage every so often.
- Compression and elevation.
- Compression socks or calf sleeves help reduce fatigue – perfect if you’re heading straight to work after a morning spin.
- Soothe tired heavy legs by lying on the floor, pillow for head, and put your legs up the wall for 10 minutes. It is wonderful for soothing heavy legs by reversing gravity, drains the lymphatic system, soothes throbbing pains, and takes the pressure off your heart.
- Stretch, roll, and stay mobile.
- A bike locks you into a position for hours, so stretching keeps you supple. While your legs are up the wall, open them into a V shape for an inner thigh stretch. By bringing your feet together like a butterfly you can easy out groins. Circle your ankles as well as point and flex to mobilise the ankle joints.
- Foam rollers and massage balls are brilliant, however use them against a wall for more control. (You body weight might be too much when you use them on the floor.) Focus on quads, (thighs) IT band (outer side of legs), glutes (bum) and even your upper back.
- Add a Yoga class into your week. Not only will your core and hips will love you for it, but it will help to relax your nervous system.
- Sport creates a lot of happy hormones as well as adrenaline- there has to be a counterbalance. – Ying and Yang! Cycle & Yoga.
- Sleep – your secret weapon. Your body’s job is to repair while you sleep. Be mindful of caffeine, alcohol and sugar in the evenings. Try for an early night or a lie-in the next day. No sleep = no recovery, no progress.
Keep your body ride-ready with these other habits:
- Mix things up – a swim, strength session, or walk can do wonders. Challenge your body by moving in multidirectional patterns – it will help with your coordination and special awareness.
- Follow a plan with light days, heavy days, and rest days.
Top Tip:
- Listen to your body – tired or stressed? We all have other thing’s in our life besides cycling and it is unrealistic to expect our bodies and minds to be “in the game” all of the time. During times of stress be kind to you. Go for gentle sociable spins or walks. Stressful times are prime time to pick up injuries as your body maybe in survival mode due to external matters.
- LADIES: As you are aware we have another cycle to consider. Some bodies sail through their menstrual cycle while others suffer badly. You know which one you are. Make allowances for those weeks when you are in pain, need a rest or need to be alone. For those who are a little older, knowing and understanding how Peri menopause and menopause are affecting
your body is imperative. Ensure you are getting all the help, support and medical care that you need at this time.
Looking after your body OFF the bike.
What’s in it for you? Not only will there be injury prevention, more energy and faster recovery, there is future proofing your body for a happy and healthy retirement. You need your body to last a lifetime not just a cycling season..
Not only will your body thank you for giving it TLC, but you will feel better, be more fun to be around, feel more enthusiastic and motivated to stay fit, happy and healthy.
Want extra support? I’m a CORU registered Physical Therapist who teaches Yoga for Tight hips and Spine Mobility. If you are not in South Dublin, don’t worry you can join my classes virtually. All you need is a mat and some floor space to move about. This class is especially designed for cyclists and athletes who want to ride strong, stay flexible, and keep enjoying life on two wheels. Click HERE to register for the class.
