5 Post Ride Mistakes | Cycling Recovery Methods That You Should Avoid

(tranquil music) – There are loads of different post-ride routines out there. And to be honest I
reckon mine are the best. Hey Opie. – Yo, I’m not so sure about
that though to be honest. So in this video, we’re
gonna be telling you the dos and the don’ts for
the perfect post-ride routine. (logo booms) (lively music) – Oh mate that was a tough ride. And I am absolutely
starving so can I order a millionaire shortbread, a caramel slice, one of those shortbreads
and maybe a scone? – That is not what we recommend at all. What we do recommend though
is that you kickstart your recovery process
with a recovery drink and maybe a bowl of
chopped up fruit and veg. All of this within the first 20 minutes of getting back from your training ride so that you can really kickstart that process and get stronger. (playful music) It’s all very well him
falling asleep there like that and it is great for your
recovery to have a quick snooze but not in your cycling kit and not when you haven’t
had a proper meal. So it’s time for me to cook lunch and whilst lunch is cooking I’m gonna go and do a
little bit of stretching. (snoring) (tranquil music) Whilst Hank has fallen
fast asleep in the cafe I’ve decided to come home
and kickstart my recovery with a bit of foam rolling and stretching. This is great for working
out a few of those niggles that I’ve got in my leg muscles
after training this morning but it’s also good to help my flexibility which will help my position on the bike. I’ve got half an hour
before I need to cook this is the perfect amount
of time to spend on this. (tranquil music) Oh James, James, James,
when will you learn? You can’t possibly start recovering until all your jobs are done for the day and I know for a fact that your bike is as dirty as my bike is. So you better wake up soon and get out here and give it a good scrub. After all, you know the saying, a clean bike is a fast bike. (tranquil music) – So the cafe has kicked me out, so I guess it’s time to go home. (lively music) Right, I’ve put off long enough, I guess it’s time I should have a shower. Whoa. I’m really thirsty. And well that will do the trick. – Whilst that beer does look appealing and yes I do fancy one myself that is not the best way to refuel after a hard training ride. Instead a good nutritious meal with a good balance of
protein and carbohydrates and some good healthy vegetables is gonna make your body
recover much better. After all, you are what you eat. I fancy something with
eggs and rice today. – There is nothing better
than a refreshing beer. – Well there is, I mean
maybe not for the taste but an electrolyte drink
is gonna do much more to help rehydrate after
a hard training session. And then getting your legs
up for a start, what’s this? – Well it’s sitting down recovering. – You’ve changed since the old days. You used to be much more professional. And the other thing on alcohol is that it can inhibit
your recovery by up to 25%. I can’t give away that much. One thing that can help
your recovery though is to get your legs up above your heart. And there may not be any science behind it but it does feel like you’re
refreshing your muscles by letting all of the blood
drain back out of them up into your body. Have a little snooze if you can. (tranquil music) Nothing beats a 10-minute power nap. It’s great for the hormone release to help kickstart your recovery. If you enjoyed this video
and you found our tips useful do give us a big thumps up
and for more recovery tips drop them down in the comments box below. Poor old Hank, he’s got
along way to go hasn’t he? For more training videos click down here.

Author Since: Mar 11, 2019

  1. Halfway through your tip on lifting your legs up to let the blood drain, I realised I was doing the exact same thing while watching this video. Does feel nice, doesn't it? 🙂

  2. I didn't enjoy this video… it showed me all the things I'm doing are wrong! And all the things I'm supposed to do are not appealing 🙁

    Gimme the Couch Potato Olympics

    PS I did give you two a thumbs-up anyway.

  3. I don’t allow myself to take a shower until after the bike is clean. Gives me a good incentive to get it done!

  4. Best recovery drink is a smoothie. Water, greens, frozen fruit, protein powder of choice. If extra hungry add some good fat.

    Mistake I make: grabbing a strong double shot americano before eating or drinking enough.

  5. Recovery drinks can kiss my ass I ain’t drinking the coolaid in the dessert 🤪🤪 ice cream is the best 🤙🏼🕺🏿🕺🏿

  6. I disagree with the first point as a blanket advice. It's *helpful* IF you are the sort of person who trains like twice a day. If your training frequency is more like once every 2 days – even if each session is challenging – you don't need to rush for a sugar-electrolyte drink ASAP after finishing your session. In the latter scenario, does it help in speeding recovery? Yes it does. Does it make a significant difference? It does not.

    Furthermore, regardless of your training frequency and intensity, what's most critical from a nutrition perspective is consistently getting enough carbs, protein and fats. Don't be sloppy with your micronutrient intake too.

    So think big picture. Nutrient timing is an important detail, but it's just a detail.

    The above is based on my understanding of the scientific research

  7. Hello guys, thank you for the valuable advices! What do you think about contrast shower, cold (ice) bath and wearing compression? Also after some twitter or instagram posts, I'm curious what kind of devices pros are using after massage for better recovery?

  8. If you slap your skin in areas that get raw after rides it increases the blood flow to that area witch helps your body build up resistance from that happening again. No bullshit ,that's why the laborers clap hands on chain gangs and train yards.

  9. Actually, post ride non-alcoholic beer is recommended as it's nutritious and hydrating. While the alcoholic one might help with that power nap 🙂

  10. After a long hilly bike ride I always call beer tiredness juice. Within a few minutes I always get a wave of muscle soreness come through my legs. Probably I'm a little dehydrated anyways, so alcohol doesn't help.

  11. Eggs! There's a mistake right there.
    You don't want to be putting anything into your body that comes from another animal,
    especially if you are serious about cycling.

  12. What do I do after a ride? Put the bike in a bike-bag, catch a train and travel an hour or so drinking a beer and eating peanuts in my smelly kit (that ensures there is always a little breathing room around me).

  13. Yup, great advice but…….what’s the point of burning all those calories if you can’t use beer to put them back in again ? Great vids

  14. I always consume a glass of chocolate milk and half a can of snurring, a norwegian canned food used widely in the millitary.
    It's a hefty meal with 500kcal, so half of it is enough for me.
    Its content is 37% minced cow and pig meat, green peas, rice, bacon, tomato, soyproteins, leek, carrot and some random funny looking names.

  15. For those who don't have the choice of swimming upstream on a clean creak', river, or sea; then sipping a cold pilsener while your surfing gals roll up a blunt, to relax before your massage.

  16. Last thing I want to do after a massive ride is start washing bikes, can that not happen after the essentials, i.e. shower, drink, eat, rest, recover? Plus you'll pay more attention to your bike when you not so tired.

  17. Even though it’s preceded by a comment saying there’s no science behind it, GCN does science will never let us down…”letting all of the blood drain out of them.”

  18. my post ride recovery… wife – "why have you been out so long??? no you can't clean your bike, have a shower or anything to eat, i'm off out – you've got the kids. " kids – "can we play football dad??"

  19. Do you wash bike with soap including chain after a ride? Ends up another hour with lubing chain after the wash.

  20. I'd appreciate this video more if it was informative with quoted scientific literature instead of these guy's opinions and stupid jokes.

  21. I don’t know about these p*ssy-a$$ British cyclists, but after my ultra long runs a few imperial IPAs does me just fine for my recovery.

  22. Neat tip, if you fancy a post ride beer, but want a " healthier" option, just go for a alcohol free beer, all natural ingredients, and contains carbohydrates and electrolytes. Best of both worlds, but still have at least a glass of powerade or what have you to the side

  23. Thanks for that! I've always struggled with post ride routine. Perhaps I should prepare a meal before hand so I can get the nutrients in faster, rather than thinking about what to eat and cooking when I get back.. P.S. Unfortunately I sweat alot while riding so fluid and salt replacement is vital for me.. can you recommend a good electrolyte drink please? Do you use the dissolvable tablets? Thanks again!

  24. How could you fall asleep om ten minutes? Do you put alarm? Amd the mein question: how do you menage to fall asleep fast during day?

  25. In the very start whe I begin cycling my bear numbers from avarage 6,8 pints gradually went down to 3,4 pints
    From that point my cycling experience become more enjoyable as my fitness and recovery speed went up 🚴‍♂️🤙💨

  26. what happens if you ride for so long and so hard (without food) that the hunger goes away (while cycling) and when you're home you barely need to eat anything?

    is that healthy?

  27. At 3.08 sec that's me boys after 2 hours riding but I down 4 pints. Then when i get home I have one more waiting for me haha.. My legs feel it though. I don't ride as good and I don't really get the returns on the activity less you consider the wind in my hair.

  28. I miss the good old days of GCN banter with Matt, Lloydy, Si, and Lasty, they made cycling accesable and appealed to all levels, GCN was about getting every one involved and excited but now its become too serious and only about being a "Pro". No you cant just ride to a cafe for a coffee and a cake, you MUST use a foam roller or your a bad cyclist, you CANT drink beer after a ride with your mates after a ride. This looks more like turning people away from riding rather than encouraging. Chris Opie especially sucks as a presenter, too serious and not relatable to the average cyclist, and acting flatter a witches tit.

    Now for the critisism to be constructive. dont persecute people for not being "pro" cyclist levels, perhaps rather than making a video telling people what not to do make it about what they SHOULD do, i.e while eating cakes is super temping after a long ride its too easy to over compensate and over reward so remember to contiunue to eat healthily as it will aid recovery.

  29. I have seen you recommend a post ride recovery drink in a couple videos now. Are there any natural drinks that you recommend that come close to commercial electrolytes?

  30. Yeah right. One of the benefits of exercise is being able to eat anything you want afterwards as a reward.

  31. If training for competition is your life priority then this 2 hour post ride routine is for you. If staying in shape whilst enjoying life is your only goal, eat that shortbread and wash it down with a post ride beer bro.

  32. Erm " putting your feet up to let the blood drain back…? "

    Please DON'T give medical advice on the body unless you are qualified to do so.

    FYI, the blood circulates around the body. If you put your feet up to " drain it back " then you won't have any blood in the feet and they'll have to be amputated 🙊

  33. My perfect post ride routine – collapse on the floor while somebody is pouring ice cold water into my mouth.

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