6 TIPS FROM THE CREW
Recovery Strategies
On a multi day endurance event, recovery is not something to be considered only when you get off the bike – consider it throughout the day.
Here are six strategies from our Support Crew to help you optimise recovery.
1. ON THE BIKE
Use a smaller gear and maintain a higher cadence where possible.
Use all of your gears to avoid repeated heavy loads on your legs.
Spinning your legs on the descents will facilitate lactate removal from your muscles more quickly.
2. FEED STATIONS
You will be supplied with adequate nutrition and hydration every day. Eating a little on the bike – every 15 to 20 minutes – is better than filling up at the feed stations.
Don’t linger at the Feed Stations. Do what you need to do and get back on the bike.
3. POST RIDE
Don’t hang around in your sweaty cycling kit – go straight to the shower.
Keep taking in the fluids – you will find a bottle of spring water in your room – coffee is not recommended.
4. EVENING
Delicious evening meals have been carefully created with the chefs to ensure you receive the correct nutrition.
Many riders find a relaxing walk after dinner helps them sleep better.
5. STRETCH
During your Training Programme try to develop a stretching routine.
A good 15 minute stretching routine will help you recover better and is a great injury prevention strategy.
6. SLEEP
The number one factor to good recovery. Some riders find it very helpful to take a short nap after each stage.
If you are sharing a room, take ear plugs – your room mate may be a champion snorer!
Give your mind and body the care they need to feel refreshed and motivated to ride day after day.
Ride safe and most of all, enjoy the experience – it’s a life changer.
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