Recovery in cycling: Balance between training and recovery
Cycling is more than just a hobby – it is a passion with many facets. Whether you burn up the trails with a mountain bike like our pro athlete Steffi Marth, or if you have joined a road bike community or if you're looking for the perfect combination of road and trail with the gravel bike, one thing is clear: each of these disciplines poses its own challenges on the body, and requires a customised training plan. However, what all training plans need to have in common is the significance of regeneration. To be successful, it requires every effort and every bit of commitment to training. The regeneration is always in relation to the previous physical stress, and is decisive when it comes to the prevention of drop in performance, deficiency signs, injuries and illnesses.
Different disciplines, different requirements
From asphalt to the summit
Mountain biking, road biking and gravel biking may all seem the same at first glance, but they involve and strain the body in different ways:
- Mountain biking requires swift actions and immense strength in the leg and core muscles. The constant change between climbing uphill and downhill, along with an uneven terrain requires great fitness and strength.
- Road biking, on the other hand, is characterised by long, even stretches, wherein endurance and uniform pressure on the pedals are paramount. Here, your legs are required to consistently perform over longer durations.
- Gravel biking consists of elements from both disciplines. You need the endurance of a racing cyclist as well as the technical riding competence of a mountain biker every now and then.
No matter which type of biking you're into, they all have one thing in common: they put a heavy strain on your leg muscles and require very specific strength training to support the body. It is important to give yourself adequate time for regeneration, so as to ensure long-term performance.
The importance of strength training in cycling
Strengthen muscles
Strength training is imperative to get adequate strength in the legs for a biker. Intense muscle building will not only help you to improve your performance but also to prevent injuries. Here are some exercises which are particularly suitable for bikers:
- Squats: They will strengthen your hamstrings, quads and glutes.
- Lunges: This exercise will improve your balance and strengthen your legs.
- Leg Press: Ideal for targeted muscle building in the legs.
- Plank: Perfect for a stable core, which is absolutely essential in biking.
Balance is key
A balance between strength training and stretching is essential for holistic fitness and optimum performance in biking. While strength training strengthens your muscles and gives you the necessary power, stretching is crucial for maintaining flexibility and preventing injuries.
- Strength training: With specific strength training, you build muscle mass, which helps you apply more force onto the pedal. Regular exercises like squats and lunges will ensure strong and tough muscles.
- Stretching: Stretching after strength training helps in keeping the muscles flexible. It promotes circulation and accelerates the recovery. Stretching exercises should be focused on the most important muscle groups in biking, especially the hamstrings, quads, calves and the lower back.
- Massages: Massages can release tension and promote blood circulation. Compression massage, which loosens muscles by applying pressure on them, and accelerates regeneration, is particularly effective.
A good combination of all of these will ensure that you not only gain strength but also stay flexible and agile. This balance is important in order to prevent strain and to minimise the risk of injury.
Long-term success through regeneration
Active & passive regeneration
After an intensive training session or a long ride, your muscles, and in fact, your whole body needs to recover. During the recovery phases, the body regenerates and restores its energy reserves. Regeneration leads to the restoration of a physiological state of balance, and is essential to prevent deficiency symptoms, drop in performance and other negative effects. Active as well as passive regeneration support your body in this recovery process, or in fact even accelerate it. Active regeneration such as light stretching and low-intensity exercises help in promoting blood circulation and reducing muscle soreness. Nevertheless, even passive regeneration like massages, meditation or adequate sleep are important.
Our insider tip
We at Reboots support you in your passive regeneration with our compression massage boots and pants. These products promote blood circulation, aid the removal of waste material like lactate, and help your muscles recover faster. Whether you're sitting relaxed on the sofa watching TV or during your team meeting at your desk, our Reboots products are perfect for a balanced and effective regeneration.
We have compiled a Bundle especially for bikers, which offers the perfect passive regeneration:
- Reboots Go X: A portable, high-performance compression system, which effectively massages your muscles and accelerates the regeneration.
- Thermo Sleeve & Thermo Long Sleeve: These additional products provide additional heat treatment, which further aids the regeneration.
- Reboots Backpack: Ideal for when you're on the go – stow your equipment easily and practically.
With this Bundle, you have all you need to optimise your regeneration phases, and to be prepared for the next challenge at all times.
Verdict
Irrespective of whether you are a mountain biker, a racing cyclist or a gravel biker, the right combination of training and regeneration as part of your everyday routine is the key to long-term success and fitness when it comes to biking or cycling. Invest in your training, pay attention to a balanced regeneration and get the necessary support in your passive recovery from Reboots. That way, you will be prepared at all times to get the best out of you and to achieve your goals.
