Cycling Center Dallas Blog
Cycling Center Dallas Blog
Here we talk about all things cycling - training, wattage, group rides, bike rallies, triathlons, weather, coaching, coaches, nutrition, ponderings, musings, and equipment! If you have a topic or a question, send us a note and we'll try to answer for you!
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Coach Wharton
15:24
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21 Days of Tour de France, 21 Tips for Cycling in July! REST AND RECOVERY!!

Recovery

If cycling is a part of you, like it is for me, then it's easy to become compulsive. We LOVE the way we feel when we ride! We want more. We want to enjoy ourselves more, ride further, ride faster, ride longer. But what if I told you that as fun and exciting as being fit really is, well, rest and recovery are that much more important?

The riders in the Tour de France are human, just like the rest of us. If they have a bad night's rest, it can affect their entire Tour. If they don't eat enough, their bodies won't recover. If they don't drink the right kind of carbohydrates and proteins after a ride, their muscles won't repair themselves.

We can get really scientific about it all, but the important thing, is this:

Our bodies work better after rest and recovery. When you play hard, you have to rest harder. You need good food, good drinks, and rest. Take a day off now and then, and whether cycling or not, start practicing the following:

  • If you like Chocolate milk, bring some in a cooler and consume it right after a ride. Almond milk and oat milk are also great substitutes.
  • Have a real meal maybe an hour after a ride is over. Your body will thank you later.
  • NAPPING is a great way to heal and recover.
  • Sleep in cooler temperatures. Cold rooms are great. Cold showers after a hard ride are great. Ice vests are great.
  • Use the time after a ride as an opportunity to catch up on your hydration. I am STILL drinking my fluids, 2 to 3 hours after a ride.
  • Weigh yourself before and after a ride. That can tell you how much you're losing, and how hard you need to recover.
  • REWARD YOURSELF. Rest and Recovery will make you a BETTER CYCLIST!
Thanks, and if you have any questions about this tip or your cycling, give us a call or just stop by before our evening classes!

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Coach Wharton
12:47
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21 Days, 21 Tips for Cycling in July! Day 7: Fatigue!

Fatigue

I thought this post for Friday would be perfect; it's all about Fatigue.

Fatigue is what happens when you've been working hard at something, but it's something that takes time, is arduous, and leaves you a little less sharp, a little slower to act. It is increased by intensity, time, and weather conditions.

Today marks Stage 7 of the Tour de France. The riders are doing everything they can to offset fatigue. They're focusing on NOT burning energy. Micah McKee, my first cycling coach, taught me "Why stand when you can sit, why sit when you can lie down." Everything is banked in anticipation for the moment when that energy will have to be used.

The best way to offset fatigue is to train on a regular basis. When you train, fitness is never immediate. You have to overcome the inertia of being stationary. Once you get going, however, it's important to make training a regular part of your routine, just like brushing your teeth before bed.

As hard as you train, however, appropriate recovery is also necessary. Train hard, rest harder. Drink more fluids. Eat properly. Get at least 7 hours of sleep every night. There are all sorts of things that are going on under the skin that can make a difference in your next ride, so do what you can to optimize and repair, so you are better PREpared for the next ride.

Finally, if you're really fatigued, remember, none of us are getting paid as much as the guys on TV. They're literally paid to suffer. We, on the other hand, have the opportunity to skip a day, ride a different route, start at a later time, or do something different. When fatigue leads to lost focus, well, it's time to go bowling and shake things up!

We know how to help you offset fatigue and improve your performance when recovering. Stop by and take a class, and sample some of our famous OSMO recovery drink with almond milk. You'll feel the difference, in just a few days!

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