Regeneration is the key to success for every athlete and is still extremely underestimated. The rule here is: training is silver, regeneration is gold! What many athletes don't realize is that the muscle doesn't grow during the training session, but in the recovery phase afterwards. In order to achieve optimum training progress, the body needs enough time to fully regenerate.
In order to be in top form for the Wachau Cycling Marathon, you need to get enough regeneration and rest. We asked former cycling professional and race director Bernhard Rassinger for the best recovery tips and have summarized them for you here:
#1 Nutrition
Immediately after training, it is important to restore your fluid, carbohydrate, protein, mineral and microelement stores! This sounds very complicated - but can be covered quickly and easily with well-combined after-workout shakes or drinks. Perfect cycling drink:
- 300 - 600 ml water
- 4 - 5% glucose
- 400 mg sodium citrate
Insider tip: Many cyclists believe in the combination of water and pineapple juice in a ratio of 3:1. Unlike apple juice, pineapple juice contains almost equal amounts of glucose and fructose!
#2 Sleep
During sleep, the muscles relax and the body repairs itself through growth hormones and newly formed immune cells, so it's best to test how much sleep you need to feel really rested. Nowadays, you can analyze your own sleep phases with cell phone or smartwatch sleep apps.
#3 Compression clothing
Compression clothing not only improves blood circulation, but also specifically helps with leg swelling. Compression shorts or compression socks therefore provide ideal support for our cycling muscles after training - wear them overnight, for example!
#4 Alternating warm and cold showers
A classic but very effective method: alternating hot and cold water while showering ensures particularly fast regeneration. However, the shower session should last around 15 minutes to achieve the desired effect. So it's best to take a shower straight after your training session and switch from cold to warm water every 2-3 minutes.
#5 Ice baths
For the really tough among us, we recommend ice baths especially after extremely hard training. The blood vessels contract and prevent the minimal muscle fiber tears that typically occur after hard workouts! The legs are shock-frozen for a maximum of 10 minutes at a temperature of 7-15 degrees.
#6 Sauna
After easy sessions of less than 90 minutes, you can relax in the sauna. But be careful! If the training was too strenuous, it is better to postpone the sauna session until the next day. Otherwise the heat can even slow down your recovery.
#7 Massage
Unfortunately, as an amateur athlete, you don't always have access to professional massages. But it helps if you get a better feel for your own body and learn simple massage techniques. With the fascia roller, for example, you can easily massage out tension and loosen up your muscles.
#8 Slow ride
Of course, our list should not be without a slow ride. Slowly and with a high pedalling frequency, it is best to loosen up your leg muscles immediately after training or on a rest day.
#9 Swimming
Swimming is the ideal balancing sport for cyclists. The relaxed movement without external stimulation in combination with water pressure is considered the best regeneration booster!
#10: Special tip: Mint oil
Finally, we have a special insider tip for you that has also helped us after hard training sessions: peppermint oil! Mint has a cooling, anti-cramp and circulation-boosting effect. For cramps, simply apply the oil directly to the skin. But be careful with open wounds! This could be unpleasant.