Sore, stiff legs, dry lips, downing pints of water through the night to try and hydrate… not ideal on a multi-day event. Ex-racer and Vlogger Frances Cade has put together his top tips:
There are a few small things you can do, which make a huge difference to how your body recovers. These add up to making quite a significant difference over the course of 3 hard days, you’ll thank yourself.
Within 15 minutes, swig down a recovery shake or some easy to digest carbohydrate like an energy bar. In an ideal world, 4:1 ratio of carbs to protein. The protein will help to produce muscle building amino acids, but don’t ingest too much protein - too much will stop you absorbing the carbohydrate. This tides you over until…
I believe eating a medium sized meal works best. Whole foods work best, rice, avocado, grilled veg etc. You actually have a window that’s a bit longer than an hour, but I get hungry quite quickly after a ride, this is personal preference.
There’s some debate about the benefits of stretching, but as long as you’re careful it feels good and won’t cause any harm. After a gentle warm up, focus on your leg muscles but don’t neglect the rest of your body. Do what feels good and you’ll be faster the next day.
After a ride, muscles tighten up, loosen them up by giving them a massage yourself. This really does make a difference. Apply pressure on the sore bits, whether it’s with a tennis ball, foam roller or just your hands. Again, do what feels good and you’ll be faster the next day.
One for the masochists, cool your legs down. Ice baths/Cold Showers are said to reduce muscle swelling, flush waste products and constrict blood vessels. It’s a lot more bearable if you just target your legs.
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Glen is usually behind the scenes making sure that the Hotchillee Ride Captains and event participants have fully functioning bicycles to ride but he occasionally makes an appearance in front of the camera to share his wisdom. If he’s not fixing or building bikes he’ll be out riding in #SweetSussex. If you want to know anything about Cyclocross, Glen is the man to ask.
Website: www.aeightbikeco.com
Instagram: @aeightracer
Consultant with British Cycling and author of the Road Cycling Performance Manual. Lover of cobbles, gravel and Siberian Pine - not so keen on climbs! Nik is the author of all of the Hotchillee Training Plans, Zwift workout files and regularly posts tips and advice on the Hotchillee app. He’s also the evil genius behind the now infamous Hotchillee Gain Train.
Twitter: @nikalascook
Instagram: @nikalascook
Adele has worked within the health and fitness industry for over 25 years starting with a ballet and dance background herself, she has progressed to training and teaching all styles of fitness and offers Pilates, barre & yoga. As a keen runner, Adele appreciates the need for a strong healthy body and mind and incorporates many elements of Pilates, yoga and barre into her own training to ensure her strength and stamina remain.
Website: www.purebodybyadele.co.uk
Instagram: @purebodybyadele
