Recovery, If you need to be fighting fit the next day for life outside of biking (hmhhh!!) or even better you need to be fit to do it all again. Hurrah!! (although faster and better this time) then here are a few invaluable tips to get you there...

(Courtesy of Park City TV - Pua Sawicki)

• First of all the recovery starts whilst your are still riding. Yep true. If you have been out riding for hours then take the last ten minutes to spin smoothly if you can. This will allow the lactic acid to gently leave your body preventing stiffness the next day on the ride. On the other hand if your ride ends after a really steep fun descent belt it like it a demon, naturally.
• Stretch lots after your ride and walk it out.
• Replenish your sugar and energy levels with 30 minutes to an hour after the ride. Something funny about our bodies means that if we replenish our energy in our muscles straight away ,whilst our metabolism and heart rate are blazing still, then the muscles refuel nearly twice as much and effectively than if we wait more than an hour. Weird hey, but science. Carbohydrates are best.
• Go out and ride the next day faster and better.