Mistakes to Avoid for Optimal Cycling Recovery

Overview

• Last interval session before the Grand Prix starting this weekend.
• Focus of the lecture: Recovery and how to avoid common mistakes that impair it.

Common Recovery Mistakes

1. Not Refueling with Carbohydrates Right After Training

• Post-interval, replenish glycogen stores quickly.
• Importance of consuming carbs immediately after workouts (e.g., soda, processed carbs).
• Recommended intake: 100-150 grams of carbs per hour during the ride.
• Quick carbs: soda, can of candy like Haribo (for immediate glycogen replenishment).
• Regular carbs: bread, pasta, rice (sufficient for daily recovery needs).
• High-sugar carbs: necessary if performing two sessions a day.
• Carbs are crucial for top performance in cycling.

2. Inadequate Protein Intake

• Protein is essential for muscle repair and overall recovery.
• Aim for 2 grams of protein per kilogram of body weight.
• Most cyclists should easily meet protein needs due to high food intake.
• Protein timing is less critical than carb timing.
• Good protein sources: eggs (post-training), meat (dinners), dairy products (throughout the day).

3. Over-exertion Outside of Training

• Minimize physical activities outside training to enhance recovery.
• Tip: “If you can sit, you sit; if you can lay down, you lay down”.
• Simplify daily chores to stress the body less, thus aiding recovery.

4. Insufficient Sleep

• Sleep is crucial for bodily recovery.
• Recommended: Minimum 7 to around 9 hours of sleep per night.
• Sleep is the body's most relaxed state, optimizing recovery.
• Meta-analysis (2019) confirms sleep as vital for exercise recovery.
• Full-time athletes should avoid alarms and allow natural waking to prevent sleep deprivation and improve recovery.

Conclusion

• Avoiding these common mistakes can significantly improve cycling performance and recovery.
• Achieving optimal recovery helped secure UCI Podium at the ring Grand Prix.
• Invites viewers to share their recovery tips in the comments.
• Sign-off: Catch you in the next video, ciao!