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Roger Hammond's Sportive Tips - Recovery

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Article posted: 20/11/2013

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In his final Sportive tip for the winter, Roger Hammond explains the importance of and how to maximise post-ride recovery. Roger will be back with us in the spring time to share more of his advice on riding Sportives.

Week 4

The most important thing is nutrition straight away after the ride. Get your protein and carbohydrate recovery drink in as quickly as possible, get some compression clothing on as it aids your circulation and helps the muscle recover and then just get your feet up and sleep as much as you can.

If you’ve got big training rides to do, it’s very difficult because you have to combine this with work and family as well. My typical rest day when I was a pro would be just riding my bike for two hours and then having my legs up for the rest of the day but, if you’ve got a full-time job, that’s just not an option.

If you’ve got to go back to work on a Monday, it just prolongs your recovery so the main thing is to take your time and if you wake up feeling tired in the morning, it’s probably because you haven’t recovered properly.  You don’t need to ride your bike every day. Just take your time and when you feel like riding your bike again, that’s probably when you’ve recovered both mentally and physically.

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