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How To: Warm Down After Cycling

How To: Warm Down After Cycling

Warming down after a hard effort is more important than you think. This can be after a hard training session, a time trial, or a hard end to a sportive or a race. Unfortunately, just flopping down on the sofa straight after a race is not the best thing to do. You’ve most likely heard coaches tell people how important it is to warm down after cycling, and you’ve seen the pro’s do it many times and even seen people warming down at the same race as you yourself. If warming down is something you personally haven’t done before then you need to start!

Ways to Warm Down After Cycling:

  1. Active Recovery
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    Active Recovery

    Not warming down after a hard effort can lead to the muscles tightening, slower recovery and a big risk of injury. Just a simple 10 minutes warm down either on the rollers, turbo or simply up and down the road just spinning your legs with very little resistance is all you need to do. This helps to get rid of unwanted lactic acid as it can sit in your muscles and cause them to become painful over the next few days.

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  2. Nutritional Recovery
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    Nutritional Recovery

    Have a recovery drink or recovery gel at hand so you can consume this within the first 20 mins of finishing your effort. This will help to replenish any carbohydrate stores you have lost and the protein with help to repair the muscle and help them recover quicker.

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  3. Static Recovery
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    Static Recovery

    Compression tights or socks are also very good in helping you recover. Compression aids circulation, helps to regulate temperature reduces swelling and speeds up recovery.

    Guides

    5 Ways for Cyclists to Improve Circulation

    Circulation plays a vital part in enabling your muscles to perform to the best of their ability. Whilst exercise helps, high intensity training can also make the legs swell and circulation can become restricted. Eliminate muscle cramps, sore muscles and recovery with compression clothing from ProBikeKit.

    2016-03-07 11:30:26By Elizabeth Demetriou

    After getting home, unpacking, cleaning the bike and making the dinner, you should put your feet up and rest! By elevating the legs will help the circulation and increase the blood flow to your legs therefore speeding up your recovery time. This is key if you are back out on the bike soon after or have another mid-week race, time-trial, chain gang or just simply another hard training session!

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Guides

How To: Warm up for a Race

Warming up can really help in making sure your legs perform to their full potential during a race, so we have written a handy guide on how to warm up for a time trial. Read more here.

2016-08-02 11:07:35By Heidi Anderson

Give us your top tips on how you warm down after cycling over on social – @ProBikeKit



Heidi Anderson

Heidi Anderson

Writer and expert