Whether you’re putting in miles in CYCLE // THE ROAD or dancing it out in CYCLE // THE BEAT, it’s important to consider your post-CYCLE class recovery strategy. Recovery is an essential recuperation process that allows for adaptation, resulting in increased strength and power for your next workout. It’s a crucial part of your routine and should not be overlooked.
Recovery involves more than just the legs; it encompasses the entire body, including muscle recovery and hormonal balance. Overtraining affects not only the muscular system but also the immune and nervous systems, leading to broader issues. While individual training sessions may not cause significant damage, prolonged overuse can result in complications. Recovery time for cycling varies greatly among individuals, influenced by factors such as age, training level, intensity and seasonal conditions. Typically, a recovery period of 1 to 3 days is expected. However, there is no precise calculator for cycling recovery time, making it essential to pay attention to your body’s signals. Feeling energetic and motivated to ride again is a key indicator of adequate recovery.
Here are some tips to help you recover after your CYCLE class:
NUTRITION IS KEY
Professional cyclists often discuss their preferred recovery foods, which typically include chicken, rice, pasta, bread and a variety of fruits and vegetables. While protein is essential for effective recovery, carbohydrates are equally important to replenish glycogen stores, preparing the body for subsequent rides. Many cyclists opt for post-ride recovery drinks immediately after their workout to quickly intake the necessary protein and carbohydrates in a convenient liquid form, ideally containing 20-30 grams of protein and 30-50 grams of carbohydrates.
Fortunately, Woodside has everything you need to get the right nutrition. Our recommendations are:
EARTHBAR ORDER
Before a CYCLE class, the Matcha Green-T Power Smoothie is conducive for preventing muscle spasms before, during and after a ride due to its levels of potassium from one of its main ingredients – bananas. This Smoothie also provides a natural caffeine boost, so it’s best to consume it between 30 and 60 minutes prior to your workout (learn why here).
After class, the Basic Earth Shake Smoothie with a double scoop of protein powder is a good choice. This will allow the human body’s excess post oxygen consumption (EPOC) system to continue to rapidly burn calories for another 24 hours after class is complete.
THE KITCHEN ORDER
For members who are vegetarian, the Fall Risotto is a beneficial source of nutrients before or after class. This is a high carb meal filled with adaptogens from the added mushrooms.
If you’re not vegetarian, try the Wagyu Truffle Burger. The protein from the beef will help replenish tired muscles after a CYCLE class and continue to provide continuous fat and calorie loss. Want more protein? Feel free to add an egg on top. Want to keep it low carb? Request for it to be lettuce-wrapped!
STRETCH IT OUT
Cycling recovery stretches effectively enhance recovery by boosting blood circulation and aiding in the elimination of metabolic waste. Incorporating Woodside classes such as yoga into your cycling routine is also highly beneficial, along with myofascial release classes such as ROLL + RELEASE – a program curated to correct your posture, eradicate pain and elevate performance. While there are no specific stretches that must be prioritized, it is recommended to customize your routine based on areas of tightness in your body. A general yoga flow can help identify which movements feel challenging. Key focus areas may include the Achilles tendon, calves, IT band, psoas, hamstrings, glutes, piriformis and lower back, all of which are crucial for effective cycling performance.
For additional post-class self-care, try a massage like our Theragun™ Activation + Recovery sports massage. Theragun™ Percussive Therapy is a specialized deep-muscle treatment, allowing for a more personalized experience. This service is recommended to enhance flexibility, help prevent injuries and support your fitness and wellness.
After an intense CYCLE class or after your massage, Woodside’s Hydrotherapy area is an ideal space to recover and rejuvenate. Start with the dry sauna or steam room to help relax your muscles and improve circulation. Follow up with a dip in the heated therapy pool or hot tub, easing any remaining tension in your body. To complete your recovery, a quick immersion in the cold plunge helps reduce inflammation and refreshes the mind and body. This five-zone hydrotherapy experience offers the perfect blend of heat and cold to support a well-rounded recovery.
SLEEP IS VITAL
Sleep serves as the most effective recovery mechanism for cyclists, with a recommended duration of 8 to 9 hours for optimal benefits. Minimizing exposure to blue light from electronic devices a few hours prior to bedtime can enhance sleep quality, as blue light suppresses melatonin production, a hormone essential for sleep. Engaging in reading from a physical book before sleep has been noted by many to promote relaxation and improve overall sleep quality. Additionally, reishi mushroom, recognized for its adaptogenic properties, has been scientifically documented to provide improved sleep maintenance. You can learn more about Sleep for Performance and Recovery in our blog post here.
In summary, effective post-CYCLE recovery necessitates a nutritious diet, adequate recovery duration, sufficient sleep and flexibility. These essential elements will safeguard your body and enable you to achieve optimal performance in daily life.
Thinking about joining our CYCLE community at Woodside? Schedule a complimentary consultation with our Director of Group Fitness, Christian Noni. Christian will be more than happy to meet with you in person to provide you with suggestions for specific classes to best suit your health and wellness goals, preferences and schedule.
