Recovery is a vital aspect for cyclists, whether you’re a professional athlete competing in events like the Tour de France or an amateur rider participating in events such as enduros, criteriums, and gran fondos. 

As cyclists, we often face the challenge of decreasing performance from one day to the next, especially when riding long distances and tackling tough climbs. To minimize this "decline" in performance," it's important to implement effective recovery strategies. Contrary to popular belief, recovery starts in the saddle, with proper energy distribution and a well-planned nutritional approach. 

This article will also explore the best practices and common pitfalls to avoid during the recovery period between dismounting the bike and going to bed.

Why Recovery Matters

Recovery is an important part of cycling that greatly impacts your overall performance and longevity. It enables the repair of:

• Muscle tissue

• Replenishes energy stores

• Minimizes risk of injuries

After intense training sessions, your body needs adequate time to recover, allowing for the rebuilding of muscle fibers and the restoration of glycogen levels, which are essential for maintaining performance in future rides.

Effective recovery helps you adapt to the physical demands of cycling, leading to improvements in speed, endurance, and strength over time. Whether it’s cycling or strength training for cycling, a lack of rest and inadequate intake of essential nutrients, such as carbohydrates and proteins, can result in fatigue, reduced performance, and an increased likelihood of injuries. 

Prioritizing recovery helps you maintain a consistent training routine, promoting long-term progress and achieving peak performance in your cycling goals.

Rest Versus Recovery

In cycling, both "rest" and "recovery" are essential components of training, each serving a unique purpose that contributes to overall performance and well-being.

Rest

Rest refers to taking breaks from cycling or any form of physical exercise. Integrating rest days into your routine is important for allowing your body to recharge. These "off-days" can include complete rest or engaging in light, unrelated activities to refresh both body and mind.

Recovery

The recovery process involves lighter activities or strategies specifically aimed at promoting healing and alleviating muscle fatigue. Techniques such as zone 1 rides, stretching, or foam rolling help blood circulation to muscles, helping to clear lactic acid and mitigate soreness.

Active Rest

Active rest refers to short, light activities such as low-intensity rides, walking with the family, or gentle swimming. This type of rest helps in providing both mental and physical recovery without putting too much strain on the body. Certain types of strength and weight training would also fall into this category.

Duration: 30–60 minutes, typically practiced 1–2 times per week during intense training periods.

Passive Rest

Take a full day off from structured physical activity, facilitating a complete reset for your body and mind.

Duration: Aim for one full day per week, although this may vary depending on the intensity of your training.

Active Recovery

Low-intensity cycling sessions designed to gently stimulate your muscles without causing fatigue. These rides are a perfect way to maintain blood flow while keeping your heart rate low.

Duration: 30–60 minutes at a conversational pace, typically once or twice a week during challenging training weeks.

Sleep

Prioritizing quality sleep is vital for recovery, promoting muscle repair, and replenishing energy stores.

Duration: Aim for 7–9 hours of sleep each night, with potential naps if your training volume is exceptionally high.

Mental Recovery

Taking time to mentally recover is often overlooked. This practice helps prevent burnout and helps you stay motivated.

Duration: This might involve taking a day off from structured cycling or enjoying unstructured, fun rides.

Recommended Durations

We recommended incorporating one day of rest or recovery each week. You can choose between "active recovery," which involves light activities to promote blood flow, or "passive recovery," where you focus on rest.

To boost long-term performance, it's important to schedule extended rest or recovery periods approximately every 3 to 4 weeks within your training blocks. This may involve dedicating a week to reducing the intensity or volume of your workouts, allowing your body adequate time to recover.

How To Tell if You Need To Rest

Cyclists can often recognize when they need to rest by paying attention to physical and mental signals, such as constant fatigue, decreased performance, increased heart rate, and muscle soreness, among others. Below are some key indicators that may suggest it's time for a break.

1. Constant Fatigue

Feeling tired even after a restful night's sleep can be a signal that your body may benefit from some extra recovery time. If you notice it's becoming more challenging to find energy for daily tasks, consider taking a step back to recharge.

2. Poor Performances

If your workouts start feeling consistently more demanding or you experience a decline in speed, endurance, or power, it might be a good time to reassess your training routine. This could indicate that incorporating more recovery days could enhance your overall performance.

3. Increased Heart Rate

Keep an eye on your resting heart rate. If you notice an elevated resting heart rate or higher-than-normal heart rate during low-intensity exercises, this may suggest that your body is still recovering from previous workouts. Taking time to rest can help restore balance.

4. Strengthening Immunity

Overtraining is a very real concern in any sport, but in particular cycling. If you are overtraining, you may find yourself dealing with:

• Frequent colds

• Sore throats

• Minor illnesse

These signs and symptoms may indicate that your immune system is feeling the strain of overtraining. Making recovery a priority can help bolster your immune response and keep you healthy.

5. Renewing Motivation

If you're feeling mentally drained or find yourself dreading rides you usually enjoy, it might be a sign of burnout. Taking time off to recharge your passion for your activities can reinvigorate your enthusiasm. Check out our article on Indoor cycling training to help you stave off boredom and maximize your training time. 

Your Training Plan Says So

A well-structured cycling program is important for achieving optimal performance and should include designated rest days and training blocks. JOIN addresses the risk of overtraining by adapting your training plan based on your performance, recovery feedback, and overall training load. 

The JOIN app helping you train efficiently while respecting your body’s limits by:

• Integrating rest days

• Tracking your progress

• Adjusting workout intensity

• Dynamically selecting workouts based on fatigue (and other factors)

Measure Your Readiness or Strain

Devices that can help measure readiness or strain include Whoop, Oura, Garmin, and Fitbit. These tools can prevent muscle overload and ensure you train at a sustainable pace.

In the JOIN app, we measure your readiness and then use this data to adjust your training intensity. Before each workout, JOIN estimates your readiness by evaluating muscle soreness and recovery from previous sessions. If the assessment doesn't feel accurate, you can adjust your soreness and recovery levels, which updates the workout type, duration, or intensity.

Try JOIN for free and test out the adaptive recovery feature for yourself. 

Feeling (DOMS)

After finishing intense training sessions, it's normal to experience some level of muscle soreness, often referred to as delayed onset muscle soreness (DOMS). However, if you find that the soreness lasts for more than a couple of days or intensifies as time goes on, It may be a sign that your body needs more time to recover. 

It's important to pay close attention to these signals from your body, as ignoring them could lead to overtraining or injury. Prioritizing recovery becomes crucial in these situations. 

This could mean incorporating strategies such as:

• Rest days

• Active recovery workouts

• Better hydration

• Nutrition focused on anti-inflammatory foods and

• Gentle stretching or foam rolling.

Allowing your body the time it needs to heal can significantly improve your performance and prevent further setbacks.

How Long To Rest

Recovery time for cyclists varies based on ride intensity and duration. For short, low-intensity rides, 12-24 hours is usually enough. Moderate to high-intensity rides or longer sessions typically need 24-48 hours for muscle repair and glycogen replenishment. After very intense efforts, 48-72 hours may be necessary.

Recovery time for cyclists varies significantly by ride intensity and duration. 

• Short rides: 12 to 24 hours

• Moderate to high-intensity: 24 to 48 hours

• Intense rides: 48 to 72 hours

Active recovery, such as light cycling or stretching, can help reduce soreness and prepare the body for future rides.

Rest Days

Rest days are important in a cycling plan because they allow muscles to recover, repair, and grow stronger after training.

Additionally, rest days help:

• Prevent burnout

• Reduce the risk of injury and

• Improve performance by allowing your body to adapt to the stress of workouts. 

In a cycling plan, rest days are typically scheduled once or twice a week. The frequency depends on training intensity and individual recovery needs, with some plans including lighter "active recovery" rides to keep blood flowing without adding strain.

Rest Week

Incorporating rest weeks into a cycling plan is important for achieving optimal performance. These periods of reduced training are designed to promote recovery and adaptation, particularly after intense workouts. 

• Schedule a rest week every 3 to 5 weeks and reduce your training volume and intensity by 40% to 60%, By doing this you provide your muscles, joints, and energy systems with the necessary time to recover. 

Remember, recovery weeks not only help prevent overtraining and injuries but also prepare your body for upcoming sessions. 

12 Tips For Post Cycling Recovery

These are the techniques we recommend to quicken recovery and maximize your chances of performing on your next ride. 

1. Recovery Drink: Hydration, Then Carbs, Then Protein

While many cyclists are totally focused on uploading their rides to Strava, hydration should be your top priority. So the age-old question is, what should I eat and drink post-ride? Well, it’s important to hydrate first, then consume carbohydrates and proteins, especially after long or intense rides. Let's take a closer look.

Post-ride Drink

The first hour post-exercise is crucial for efficiently absorbing carbohydrates and proteins. That's why professional cyclists receive recovery drinks right after their rides, often containing 20-25 grams of fast-absorbing whey protein and about 50 grams of carbohydrates, along with extra salts to replenish lost electrolytes.

Carbohydrates

Carbohydrates play a crucial role in replenishing glycogen stores, which serve as the primary fuel for muscles. After intense rides, these stores can become depleted, making it vital to restore them quickly. By doing so, you can prevent fatigue and ensure quick recovery.

Protein 

Protein, on the other hand, plays an important role in the repair and growth of muscles. Following exercise, muscles undergo minor damage, and consuming protein aids in the rebuilding and strengthening of muscle fibers, promoting recovery and enhancing overall performance.

A combination of both carbohydrates and protein within 30-60 minutes post-ride boosts:

• Recovery

• Reduces soreness and

• Supports consistent performance. 

Proper recovery nutrition is critical for cyclists to sustain training intensity and improve endurance over time.

2. Recovery Bike Ride

A short recovery ride for professional cyclists is a low-intensity session post-ride. The aim is to promote blood flow, which aids muscle recovery without inducing fatigue. Cyclists usually maintain a light pace, around 50 to 60% of their maximum effort, allowing them to recover actively after a ride, 

Nowadays, it's common to see professional riders adding a few kilometers on the trainer next to their team bus right after a race. Even a brief 10-minute ride can activate the sodium-potassium pump in the muscles, which helps in the effective elimination of metabolic waste products. The key during a recovery ride is to maintain a low effort level while allowing the pedals to spin freely. 

Although many cyclists may prefer resting on a massage table, some teams enforce a rule that requires riders to complete a recovery ride before they can access massage therapy. 

Note: If a race does not end in a bunch sprint, cyclists can opt to perform this gentle spinning during the final kilometers of the race rather than using the trainer.

These are two straightforward recovery rides to kickstart your recovery.

1-Hour Recovery Ride

For this recovery ride, aim for one hour of easy endurance training at a steady cadence of at least 85 rpm to promote efficiency and reduce muscle strain. You can ride solo for focus and serenity, join a fun group for company, or use an indoor cycling option if the weather isn't ideal. Feel free to include short efforts or intervals, but keep the intensity low. Focus on comfort and having some fun during this recovery ride.

Try this 1-hour cycling workout for free.

2-Hour Recovery Ride

This ride is slightly longer than the previous workout and is ideal for an active recovery day, offering 2 hours of easy endurance. Aim to maintain a cadence of at least 85 rpm. You can choose to go for a solo ride, join a group ride, or even do it indoors. Short efforts are fine as long as you keep the intensity low for the majority of the ride.

Try the 2-hour cycling workout for free on JOIN.

3. Get A Massage: Maybe

Massage is a commonly discussed recovery technique in cycling. While scientific evidence supporting its healing benefits may be limited, many cyclists find it invaluable after a long day on the bike. 

In addition to its physical benefits, the role of the soigneur includes providing mental support and making the massage session an essential part of the recovery process. This time allows cyclists to relax and recharge. A skilled masseur can effectively:

• Relieve muscle tension

• Promote natural recovery processes

• Enhance overall well-being

Despite the ongoing debate, many riders appreciate the holistic benefits of integrating massage into their post-ride routines.

4. Lie Down

In cycling, an important principle focuses on energy conservation: "Only stand when necessary, and sit whenever you can." If there's no need to sit, consider lying down to rest. This strategy helps you preserve your strength for when it truly matters. 

There's even a famous story about a Tour de France champion who had his teammates carry him up a flight of stairs to his hotel room, prioritizing his energy for the race.

That said, a brief, light walk can be beneficial for muscle recovery, especially after meals. However, it's generally best to stay relaxed in bed until it's time for dinner or a massage. This approach ensures that you optimize your recovery and energy levels, preparing yourself for peak performance.

5. Eat a Lot of the Right Food

After a long day of riding, it's essential to listen to your body's needs. When hunger subsides, it may be time to assess your recovery strategy. Throughout the day, your body has used a significant amount of carbohydrates, so it's essential to replenish them effectively. 

• Aim for an intake of 60 to 90 grams of carbohydrates per hour to support your recovery.

This goal can be challenging to achieve with just one meal before bedtime. Some pro cyclists have even shared experiences of being prompted to wake up during the night for an extra serving of pasta. However, it's important to remember that a balanced diet extends beyond carbohydrates.

Make sure you are replenishing all the necessary macronutrients by including high-quality foods that are rich in:

• Protein

• Carbohydrates

• Healthy fats

• Vitamins and minerals

Combining these with generous portions of carbs will put you in the best position for recovery and performance, setting you up for success in your next ride.

6. Protein Before bed

Consuming extra protein before bedtime can significantly improve muscle recovery while you sleep. It's a good idea to aim for around 25 grams of casein protein, which can be found in sources like:

• Yogurt

• Soft cheese

• Cottage cheese

• Milk

This small change can effectively support your recovery process.

7. Cold Water Therapy

One effective recovery method is the cold water bath, which functions similarly to a massage. Bathing in cold water causes blood vessels to constrict, enhancing blood circulation and promoting the removal of waste products from the muscles. 

While pro riders commonly use this technique after intense sessions, it has lost some popularity in recent times. We believe that adding cold water baths to a recovery routine can benefit riders of all levels who want to enhance their post-workout recovery.

8. Compression Socks And Clothing

Recovery socks and compression clothing provide a gentler alternative to ice baths, offering similar benefits for recovery. Although they may not be the most stylish option, these socks are effective in improving blood circulation, particularly in the legs and calves. 

It's becoming increasingly common to see World Tour riders wearing recovery socks during meals or while traveling to their hotels. This trend underscores their importance in boosting recovery and performance in cycling.

9. Generally Avoid Alcohol

While it's essential to avoid alcohol right after your ride and prioritize replenishing carbohydrates, fluids, and proteins, enjoying a glass of wine with dinner can be perfectly fine. Research indicates that while alcohol may temporarily hinder protein synthesis in muscles, a small amount won't have significant short-term effects. 

However, over the long term, alcohol can indeed impact your:

• Immune system

• Cardiovascular health

• Sleep quality

• Muscle development

Moderation is key, and when balanced with proper nutrition and recovery, it can be part of a healthy lifestyle.

10. Get Lots of Sleep

Prioritize going to bed on time — it's absolutely essential for your overall well-being. As a notable Tour de France champion once said, "You win the Tour de France in bed." Quality sleep is crucial, so make sure you're creating an environment that promotes it. 

If you share a room with someone who enjoys reading late into the night, consider discussing ways to minimize light. You could use a bedside lamp with a dimmer or a bedside reading light that can be easily turned off. This way, both of you can enjoy restful nights.

What Not To Do After Cycling

Don’t Take a Sauna

Ever noticed that Finland hasn't produced a lot of world tour riders?The Finnish love for saunas might have something to do with it. Joking aside, after a tough ride, hopping into a sauna could cause more fluid loss, which isn't the best for recovery. 

Instead, it's much more helpful for cyclists to focus on getting good sleep and putting on their recovery socks to help them bounce back quicker.

Don’t Forget To Stretch

Stretching plays a crucial role in supporting long-term health and performance for cyclists. The repetitive and often static postures associated with cycling can lead to the development of tight muscles, muscular imbalances, and joint strain. 

These issues frequently result in overuse injuries, particularly affecting the:

• Lower back

• Hips

• Knees

• Shoulders and neck

A regular stretching routine can address these concerns by improving:

• Flexibility

• Correcting muscular imbalances

• Improving circulation

• Promoting recovery after rides

Additionally, stretching helps you relax mentally, providing an opportunity to unwind and recharge. A consistent stretching practice enables you to ride longer, maintain your health, and reduce the risk of injury.

Training Plans With Adaptive Recovery

Working recovery into a static, predetermined workout plan can be tricky. Your planned recovery might be inadequate or too much, putting your health or your goal at risk.

JOIN solves this issue for you by adapting your training plan to meet your body’s needs in real time. By analyzing your muscle soreness, fatigue, and daily readiness, JOIN tailors your upcoming workouts, ensuring you fully recover. This approach helps you avoid overtraining and stay injury-free. 

Try Join for free and experience the difference fully adaptive training makes.