5 Ways to Make Your Recovery Easier

It is training Thursday and today we have another guest post from Steve Weller of Bell Lap Coaching. Steve has been coaching since 2004, and brings practical experience and a scientific background to his athletes. Steve began racing while attending Dartmouth College, where he studied biology and physiology. In his years of coaching, Steve has helped both amateur and professional athletes acheive their goals, with dozens of wins, medals at National and World Championships, and upgrades to Cat. 1 and 2 in road and mountain, as well as Pro MTB. With experience in road, track, cyclo-cross and mountain bike racing, Steve now focuses on the New England and NRC road season, racing for one of the nation’s top amateur teams, BikeReg.com / Cannondale (formerly Fior di Frutta).

Be sure to visit the Bell Lap Coaching website for information on coaching and training. Steve will be posting regularly on Wednesdays about training and racing – if you have any questions for Steve, let us know.

Recovery from your workouts and races is a critical part of the equation in an athlete’s quest for improved fitness and form.  Below are a few steps to help make recovery quick and easy.

•  Keep a gallon of low-fat chocolate milk on hand:  even if you’re crunched for time, it’s easy to grab a big glass of chocolate milk on your way in from training (and hitting that first important window of glycogen replenishment).

•  Roll out a yoga mat before your ride, so it’s ready and waiting for you when you get home.   It’ll serve as a great reminder to do your core work and stretching, and it’s one less thing to set up when you get in from riding.

•  Plan to make a couple of larger meals during the week, so you have left overs on those days when you’re pressed for time.  By cutting down on your overhead time preparing food, you can put your feet up and get a little more rest.

•  Take a nap on the weekends (or whenever you can).  A little extra sleep can make a huge difference!

•  If you live in a hilly area, consider doing your recovery ride on the rollers / trainer.  It might be boring, but keeping your HR and exertion in the recovery zone, and minimizing torque on your legs is important on for those active recovery rides.

To contact Steve, email him or give him a call at  413.376.4880.

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