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The Importance of Recovery

Jan 263 min read

"If you like to ride hard, you need to make recovery a priority."

- Selene Yeager, Fit Chick (Bicycling Magazine)

Recovery is one of the most important aspects of training. Even if you don't consider yourself to be a "serious athlete" and aren't training for anything specific, making recovery a priority is key to improving your fitness and staying healthy.


In an article from Bicycling Magazine (8 Recovery Tricks to Get You Back on the Bike Fast), Gravel Hall of Fame Inductee--Selene Yeager--shares her 8 key recovery tips:

  1. Cool Down

  2. Rub Down

  3. Slip on the Socks

  4. Drink Up

  5. Skip the Antioxidants

  6. Eat More Protein

  7. Carb Up

  8. Rest Up

Post-ride fuel?
Post-ride fuel?

Selene then follows up with additional recovery information in another article: "Recovery rides should be a staple of your training." (How to Execute Your Recovery Rides So You Make the Most of Them - Bicycling Magazine).


Over these first few weeks of DKWTS, I have heard a number of people mention that they are riding more than usual, putting in a lot of time on the bike (especially indoors on a stationary bike or trainer), and/or feeling tired from the amount of riding they are doing. This early in the year (especially if you haven't been riding much previously), it's really important to pay attention to your body and not overdo it too soon. If you push yourself too hard too fast, you could end up burning out and having to start back at square one.




"Along with eating well and getting enough sleep, recovery rides expedite the rebound process by sending more blood into your damaged muscles to deliver tissue-mending nutrients and flush out metabolic waste," says Selene (Recovery Rides, Bicycling Magazine).


Post-race recovery at DKGR
Post-race recovery at DKGR

Recovery is a very important factor when building sustained fitness, strength, and endurance for any sport or activity. That means planning rest/easy days; making time for stretching and movement; properly hydrating and fueling; and getting enough sleep. What you DON'T do can be just as important as what you DO do. So if you are feeling tired, sore, or unmotivated after a hard workout, long ride, high-mileage (for you) week, or strenuous activity, be sure you make time for adequate recovery.


"To be effective, a recovery ride has to be ridiculously easy. Both heart rate and power have to be strict Zone 1, you should imagine your cranks are made of glass and grannies on shopping bikes should be leaving you for dead." - Nikalas Cook (Strava)

For more information and tips on recovery, check out these links:

We also have a lot of great info and resources available in our Dirty Kitten 'Cat Chat' Podcast (click the button below to access the podcast episodes):


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