Did you know that what you do off the bike is just as important as what you do on the bike?! 😉

Recovery is key to getting stronger, faster, and just feeling better. 🔥Here are things you should be doing after your rides –and especially after hard races, rides, or high volume training weeks.

👉 Cool down. Finish every ride with an easy spin in order to allow blood to return to your muscles to give them nutrients and aid in repair. Also, if you’re still hot after a ride, take a cold shower. If your core temperature stays elevated after a ride, you prolong your system staying in a stressed state.

👉 Refuel. Have a snack with a mix of both protein and carbohydrates within 30 minutes of finishing your ride.

👉 Rehydrate. To know if you need to rehydrate after a ride, jump on the scale. For every 1 kilogram lost, you need to drink approximately 1 liter of fluid. And no, you shouldn’t chug a bunch of water. Slip it slowly over the next several hours until you’re rehydrated. Once your pee is clear, you’re fine.

👉 Use a foam roller. 10 minutes on a foam roller can provide many of the same benefits of a professional massage, and costs way less. It aids your muscles by pushing out stagnant fluid, increasing blood flow, and working out any knots.

👉 Get plenty of sleep. While you should always aim for 7 to 8 hours of sleep, after hard days or high volume weeks, you may need even more. Many professional athletes sleep for 9 or even 10 hours a night.

👉 Elevate your legs. Elevating your legs can help reduce swelling and drain any fluid. You know that heavy feeling you can get in your legs after a hard ride? This will help.

👉 Use compression clothing. The science on compression clothing is a bit conflicting, but many cyclists swear by it. Compression socks or compression tights can help push blood back toward the heart, aiding in recovery.

What are YOUR go-to recovery stra