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The perfect 30-minute post-ride regime.
by Marilu Matthee – http://www.bicycling.co.za

What you do in the 30 minutes after a training session is crucial to getting fitter faster. Follow these eight steps, in this order.

Recovery, in simple terms, is the time needed for the body to repair itself in order to be at an optimal level again. This includes restoring energy-producing enzymes inside muscle fibres, carbohydrate stores in muscle cells, and the restoration of endocrine and immune systems. During recovery, muscles should increase the proteins in their overall structure to improve strength.

Replenishment is done purposefully in order to get the best recovery results. It’s best to start your replenish phase with the substance that would be most easily absorbed. If you start with a heavy substance, all other foods need to ‘wait’ in the digestion chain and all nutritional value is lost.

1. Drink a glass of water
2. Stretch obliques, glutes, hamstrings, quads, and calves. Don’t pulse the stretch, but hold it for 30 counts and breathe deep into the diaphragm to release tension.
3. Eat a selection of fruit or have your homemade power smoothie. (Fruit is a source of good carbohydrates with natural sugars that don’t spike your blood sugar like refined sugars in carbonated drinks. Dark fruits contain antioxidants that speed recovery.)
4. Have a warm shower and get into compression gear if available.
5. Start preparing a healthy, hearty meal, as raw, organic and fresh as possible. (Free-range chicken, grass-fed beef or lentils, soya or quinoa is great for protein. A glass of organic milk is also recommended after training since it contains L-carnitine, an amino acid that aids metabolism.
6. While you prepare your meal, take stock of any niggles in the body. Should you heat it? Or RICE it
7. Make sure that you enjoy your meal sitting down at a table. Squeeze a fresh juice to accompany the meal. Apple, carrot, ginger and beetroot is always a goodchoice.
8. Use the last few minutes to get comfortable. Put your feet up higher than the rest of your body and relax. A power nap is also recommended.