Andres Manuel Olivares Miranda shares a few pieces of advice to help you recover after a bicycle race.

1. HOW TO RECOVER
FROM A CYCLING
RACE
ANDRES MANUEL
OLIVARES MIRANDA
ANDRESMANUELOLIVARESMIRANDA.NET

2. Bicycle races are exciting events that
increase stamina and help people stay in
shape. However, they can also cause
soreness afterward. Use the following tips to
help you recover from the effects of this
exercise.
BICYLCE RACES

3. COOL DOWN
RECOVERY
Recovering from a cycling race starts right at the
end of the event. Since blood vessels expand
during a hard ride, you need to let them decrease
slowly. That’s why you peddle easily for a few
minutes after the run. If you don’t, it can cause
lightheaded feelings and reduce the availability of
oxygenized and nutrient-rich blood.

4. MASSAGE
Bring a foam
roller or
massage stick to
races and
massage the legs
after the race.
This helps the
inflow of fresh
blood and
pushes out fluid
waste products.
It also breaks up
any knots so
that the muscles
can work better
in the future.

5. REPLENISH FLUIDS
Since dehydration delays recovery, it’s
essential to avoid it by drinking fluids after
a race. Ideally, you should drink water, but
you can also use milk, herbal tea or sports
drinks. If you want to drink beer or
caffeine, wait at least a few hours.

6. COMPRESSION SOCKS
CALF
MUSCL
ES
After the race, put on a pair of compression socks.
These will accelerate the restorative process of
the calf muscles. Studies have shown that
compression socks help improve muscle
soreness, reduce swelling and alleviate fatigue.

7. EAT CARBOHYDRATES
Any hard
exercise burns
carbohydrates
and depletes
the body’s
storage of this
nutrient.
Since your
body is most
apt to restore
these organic
compounds
within 30
minutes of
dynamic
workouts, eat
a snack
loaded with
carbs.
Greek yogurt,
fruit and nut
butter
sandwiches
make ideal
options for
snacks within
this important
30-minute
window.

8. EAT PROTEIN
While it’s best to have a post-race snack that
combines carbohydrates with protein, you should
also eat protein-rich foods on the days after a
race. That’s because protein contains branched-
chain amino acids. These promote muscle repair
and reduce muscle damage. Fish, eggs, legumes,
nuts, chicken and beef all make good choices for
getting these important compounds.

9. REST
30
MINS
Rest is the best medicine in most situations. Even
a half-hour nap can promote recovery and lower
the levels of stress hormones. Getting about eight
hours of sleep is important because that’s when
muscle-building hormones do their job.