interval session is just done and it's the last interval session before the second part of the season starts this weekend with ring Grand Prix therefore I want to show you guys one of the most important things when loading up to the races and that is of course recovery and I want to take you through five common mistakes that many cyclists do that impairs their recovery and that you shouldn't be doing [Music] so I'm done with my 6X 10 minutes intervals and now we are here in the local shop down in the bottom of the vill climb and that takes us to the first mistake so I'm sitting here with my good friends enjoying some carbs here is a Custer just arrived home from China check out this YouTube channel meow Yama check out my YouTube channel you should now be my 10,000 subscribers if you really fast we are actually the YouTube gang here uh together now right after the intervals are done it's very important to quickly fill up with carbs in order to replenish the glycogen glycogen stores that's why the boys are drinking soda it says right there with carbs Ultra processed the ultra processed the carbs and as we all know recovery starts on the bike so make sure to get in around the how many grams an hour Cedric 100 to 120 if you are really strong you can go 150 150 GS in China we do 20 gram in 1 hour that's not how to do it as I have mentioned earlier in my earlier YouTube videos you can put sugar on your bottles to get a lot of cheap carbs during your ride it's scientifically proven that um eating enough carbs during a ride significantly betters your [Music] recovery now that I'm done with my training just as important as fueling during the workout is to fuel straight after it and I usually just take something quick before showering if I'm not cold and wet sometimes it could be just some slices of bread or in this case some cereal what they have in common is that they are full of carbs which are taken quickly up in the body further helping with the replenishment of glycogen storage when we racing our son usually stand right behind the Finish Line with a can of soda for us and there's usually a bag of Haribo available as well these types of quick carbs are effective for replenishing the glycogen stores quickly however I would not suggest you eating candy after every training ride most days slower carbs like bread pasta and rice are sufficient for recovering your body for the next session however if you have two sessions a day you would maybe consider going for some more high sugar straight after the first first session so if I haven't been clear enough already carbs are essential if you want to perform at your highest level on the [Music] bike protein is essential for rebuilding muscles after exercise it therefore plays a vital role in recovery most days I aim for around 2 g of protein per kilogram of body weight which can sound like a lot however cons considering how much most cyclists eat to fuel their big training volume it should not be a big problem to get in enough protein science has also shown that the timing of protein intake is not as important as with carbs as the likes of Dylan Johnson have showed here on YouTube earlier after training I like to make myself some eggs for lunch and I also make sure to get in a lot of protein like meat for dinner throughout the day I also also consume a lot of diary products which also supplies me with a lot of [Music] protein my coach once told me if you can sit you sit and if you can lay down you lay down what I really think he meant about this is that the Lesser you have to do outside the training the better your body can recover as well and of course not everybody has the opportunity to do cycling full time but when you are doing your daily chore course keep in mind that you should make them as easy on your body as possible if performance on the bike is a [Music] goal it's getting dark outside and that leads me on to the last mistake on my list which is all about sleep I usually get around 9 hours of sleep at night but I know this is something that varies greatly between individuals how ever I have yet to meet an athlete that works well with less than 7 hours of sleep sleep is usually when your body is in its most relaxed State and therefore also has the biggest recovery capacity and if we take a look at this meta analysis from 2019 which discussed the importance of sleep for athletes we can see that the conclusion is that sleep serves an absolutely vital physiological function and is arguably the single most important factor in exercise recovery so therefore if you are a full-time athlete that does not absolutely have to get up at a certain time in the morning I will suggest you turn your alarm clock off in order to let your body get all the rest it needs in that way you will reduce your risk of sleep deprivation which in turn betters recovery according to science so that's it for yet another video avoiding these mistakes actually helped me gain my first UCI Podium of the Season at ring R Grand Prix I'm curious to hear your guys best advice on recovery as well so please leave your tips down in the comments and I see you guys in the next video ciao