How do you recover from a ride? More training tips from Matt @ Torq

In discussing this subject, it's really important to differentiate between short and long-term recovery. Whilst short-term recovery is pretty much centred on nutritional practices and quality sleep, in the long term it's vital that the body is given adequate 'time out', or low load training to allow adaptation and full hormone and immune system recovery to take place. Let's deal with short-term first:

Short-term recovery
The speed at which you'll recover from a strenuous training session is based on the speed of 'glycogen restoration'. In other words, how quickly carbohydrate from your diet gets back into your muscles and liver. According to Bompa (1999), it takes 24 hours for this to occur after intermittent activity, typical of strength or interval training. If the activity is continuous, typical of high-intensity endurance activities, restoration takes 48 hours. In contrast to this, Wilmore and Costill (1999) suggest that muscle glycogen levels can take several days to return to normal levels after an exhaustive bout of exercise such as a marathon.

So, the key to rapid recovery is in the eating - of carbohydrates specifically. I will refrain from mentioning percentages of total calories in the diet, because we've been down that road and opinions differ, but I think it's fair to say that carbohydrate intake should be substantial during periods of heavy training.

Here's a three-pronged plan to maximise your short-term recovery:

1. If you you've planned for a spell of heavy training, do everything you can to ensure that your carbohydrate stores are full before you start.
2. As soon as you get on your bike, start getting quality carbohydrate calories in. Any carbohydrate you get into your blood steam while you're riding will spare muscle and liver glycogen, so that when the ride has finished, your glycogen stores won't be so depleted. Energy bars and drinks are ideal for this, but I've known riders to pack their pockets with bananas and dried fruit too.
3. Get carbohydrate and protein in to your body as soon as you can after exercise whilst enzyme activity is elevated. There are various supplements on the market, or a baked potato with tuna can be served-up pretty quick. Don't stop there though - keep eating little and often for the rest of the day to maximise your recovery.

Your aim is simple during periods of heavy training. Spare your glycogen stores by eating whilst on the bike and top up any losses as quickly as you can. Do everything you can to prevent your glycogen stores from becoming depleted fully, or you're unlikely to recover fully in time for your next session. It's also worth noting that gentle low-level riding on your days off, whilst consuming carbohydrate encourage storage of glycogen, because enzyme activity is once again elevated.

Obviously everyone's situation is different. Some of you will take your training very seriously, whilst others just want to get on their bike at weekends and ride. Whatever your poison, you'll enjoy the sport so much more if you've got bags of power in your legs, so give it a whirl.

Carbohydrate can be consumed in all sorts of different forms, so if you're interested in finding out a bit more on the subject, click on the following link.

A Background to Carbohydrate http://www.torq.xsession.com/art_res_disp.asp?newsid=10

Matt Hart runs TORQ Fitness Training and Consultancy who have developed their range of performance nutrition products through a need to offer the highest standard of support to the athletes they work with. Matt’s philosophy is clear. His mission is for TORQ to produce the most highly effective performance nutrition on the market using natural and organic ingredients of a premium quality. He also believes that as TORQ has its roots firmly entrenched in Fitness Consultancy and cycling, this provides the company with its unique edge and integrity. For further information, visit

www.torqfitness.co.uk