Don’t Compromise Your Spring Training Recovery Rides! Here’s How…

April 7, 2016
Joshua Murdock climbing Old Three Mile Highway in Linnville, North Carolina.

Joshua Murdock (Peak Cycles/ team cyclist) climbing Old Three Mile Highway in Linnville, North Carolina.

When spring comes around every year, the temptation for many cyclists is to jump into race training with all the intensity, determination, and vigor they can muster. While these are positive mentalities to have, its important that competitive bicyclists not let their excitement for spring training cause them to overwork themselves. One of the key stages of training where this takes places is cycling recovery.

While it may not always seem like it, a recovery ride is just as important to a cyclist’s race training as a workout. Together, recovery and workouts are the ‘yin and yang’ that balances a riders preparation and optimizes performance. Three key areas of recovery to pay attention to include post-workout recovery, post-race recovery, and balanced nutrition.

Post-Workout Recovery

One of the easiest ways to undermine training is to ride too hard during a recovery ride. The article, “7 Ways to Nail Your Recovery Rides” from Bicycling Magazine explains this well –

When you train hard you do damage—that’s part of the plan. Your workout breaks down your muscle, empties out your fuel stores, and generally taxes your metabolism above and beyond its status quo. When you recover, your body repairs the damage so you can come back stronger and ready for more. If you skip the recovery part, you’re cheating yourself out of the maximum return on your hard work.

Even though it seems counter intuitive, recovery rides should feel easy! Here are some ways to ensure that you are getting a proper recovery:

  • Ride by yourself. You won’t be tempted to keep up with anyone else.
  • Pull out the beater bike. If you have an older bike, you can spin easy and not be tempted to go faster.
  • Get casual. Wear cloths that will make you feel like you’re just out for a cycling stroll
  • Use a bike computer. Let your gadgets tell you if you are going too fast

Post-Race Recovery

Races are often the hardest workout cyclists will do. They redline for longer periods of time than their training workouts and expend more energy. As a result, the mind sends signals to the body  that aren’t always what the body needs – such as exclusively eating junk food and sitting on the sofa for the rest of the day. The article, “Maximize Your Post Race Recovery from Training Peaks offers some ways that you can recover more quickly from a race:

  • Right after the race, eat simple carbohydrates. Go for that orange slice, banana, and slice of pizza offered at the race.
  • Supplement your post-race pizza and beer with other nutritional and caloric dense foods. Getting some protein will help your muscles recover (high protein intake is not good post-race, however) and caloric-dense foods restore glycogen levels in your liver and muscles.
  • Stay away from really fatty foods and foods that are high in protein.
  • Hydrate, hydrate, hydrate!
  • Get your feet up after the race. Yes, we’re giving you permission to chill and get off of your feet. This is best if done right after you are off the bike.
  • Take a walk later that day. Getting up on your feet and moving around a while after the race helps speed the recovery process.

There are lots of resources online for you to learn about recovery best-practices and get the fuel and equipment you need for adequate recovery. has lots of different types of nutritional supplements all in one place as well as bikesbike partscycling accessories, and cycling apparel that can help you with your recovery training. And if you just want to talk to an expert, stop into Peak Cycles in Golden, CO to talk to one of our competitive cyclists. Have fun with your Spring Training!

Off the Back on Training? Dial in Your Training for Spring Racing

March 13, 2014
Spring Racing at Peak Cycles

Spring Racing at Peak Cycles

Daylight savings time is here!  That means longer days and more ride time.  Before you know it, the Spring racing season will be off!

Are you ready?

Like many, the winter weather has many off on the sidelines but there are ways to get in shape just in time for Spring riding.

The trick is efficiency.  With your goals that is. If you aren’t clear on what you are trying to accomplish, chances are, your training will fall short.  The post, Using the “Power of 3” to Reach your Goals, shares 3 important questions related to positioning your Spring training and racing: What We Want to Do, What We Can Do, What We Did Do.  It illustrates the point that as you go about setting and obtaining your cycling goals, attacking them from 3 different angles will greatly increase your chances for success.

Starting with what you want to do –  it’s important to Make Proper Goal Setting a Priority for Your 2014 Cycling Season. What do you want to accomplish?  When? How do you know you’ve reached your goals?  Making SMART  (specific, measurable, attainable, realistic and time-bound) goals not only boosts your chances of attaining your goals, but you also  become a better cyclist in the process.  Clearly define your goals for early season riding and racing so that they are realistic yet goal worthy.

Moving on to what you can do –  you can begin now to monitor your efforts and begin incorporating Zone 3 Efforts.  What does that mean?  According to the post, Improve Cycling Endurance Using Zone 3, it means,For cyclists entering into their late base training phases, increasing muscular endurance and strength on the bike needs to become a greater focus. The greater your muscle endurance, the less fatigue you will experience towards the end of a long race and the more intensity you can handle while training.”  Use a power meter, heart rate monitor, and other valid bio feedback tools to optimize your workouts.  Make your time on the bike matter.

Finally, evaluate what you did do.  Did you stick with your training plan? Did you complete your strength training? Have you registered for your upcoming races?  Reflect back on what you said you were going to do and objectively answer – did you do it?  Note where you fell short and why.  You can beat yourself up and feel guilty for missing training.  Or, you can learn from your mishaps and restructure your training plan to accommodate things you have control over.

The post, Missing training – Adjusting the plan, reminds us, “ It’s easy to beat yourself up over missed training, but if you have been steady with training, give yourself a break. Gaining fitness doesn’t happen in one or two days and losing fitness doesn’t happen in one or two days. It takes months of steady training to gain good fitness. A few days missed or logging a fewer less hours than planned for a week is a small blip on the radar.”

The key here – start pedaling.  Longer days means more sunshine and time to ride.  Now’s the time to dial it all in – your goals, your training, your bike parts, and your races for Spring 2014!