News flash: you’re getting older, and as Ed Sheeran once famously said, “your legs don’t work like they used to.” Take it from us, a collective of old guys who refuse to pedal their age; we understand how important it is to recover after a ride. Most cyclists like flaunting their FTP and KOM’s, but recovery is where fitness adaptations actually happen. The faster your body recovers, the more consistent your training can be. Here are the best recovery habits every cyclist should build into their routine.
REFUEL
Your body is most receptive to replenishing glycogen stores and repairing muscle tissue within the first 30 to 60 minutes after a ride. Don't forget to fuel during your ride as well. This will help on-bike performance and lessen the chance of a bonk during/after the ride.
Aim for:
- 20-40 grams of protein
- 40-80 grams of carbohydrates
- Plenty of fluids and electrolytes
Some great recovery options include:
- Protein smoothie with fruit
- Greek yogurt and granola
- Chocolate milk
- Rice and lean protein
- Recovery shakes designed for endurance athletes
After longer rides, don't be afraid of carbohydrates. Your body needs them to replace depleted energy stores and prepare for the next training session. Don’t overthink it. While the “cycling-specific” blends are convenient, stuff sitting in your fridge will work just fine.
REHYDRATE
Most cyclists finish rides mildly dehydrated, even when they're drinking throughout the day. Don’t believe us? Take a pee right after your ride. If you don’t have to pee or if it looks like apple juice, you need to drink more.
A simple way to gauge hydration is to weigh yourself before and after long rides. For every pound lost, aim to replace approximately 16-24 ounces of fluid.
Electrolyte drinks can be especially beneficial after:
- Hot weather rides
- High-sweat indoor sessions
- Long endurance efforts
- Multi-day training blocks
Proper hydration helps reduce fatigue, improve recovery, and support overall performance.
STRETCH
Cycling is repetitive. Thousands of pedal strokes can leave certain muscles tight while others become underutilized. We recommend taking at least 5-10 minutes to stretch after each ride. This YouTube video is a great place to get started. Stretching before a ride will also help you hold a more attack/aero position for longer.
Focus on:
- Hip flexors
- Glutes
- Hamstrings
- Quads
- Calves
- Lower back
You don't need a 45-minute yoga session after every ride. Even 5-10 minutes of targeted stretching can improve mobility and reduce stiffness the following day. A great page to follow on Instagram is @dialedhealth; he consistently shares helpful recovery tips for cyclists.
The key is consistency, not perfection.
MASSAGE
Not everyone has a “Jumbo-Visma” level team following them around after every ride. Most of us resort to massage guns, such as Theragun-style devices, which have become a staple in many cyclists' recovery routines.
Benefits include:
- Increased blood flow
- Reduced muscle tightness
- Improved range of motion
- Faster recovery between hard efforts
Spend 30-60 seconds per muscle group, focusing on quads, calves, glutes, and hamstrings. Just as it's important to clean your bike after each ride, it’s important to take care of your body. This will give you time to come up with a sweet title for your Strava like "Afternoon Ride" or "Morning Ride".
COMPRESSION BOOTS
Compression boots have become increasingly popular among endurance athletes. It’s a bit of a “luxury” given its high price tag, but it can be worth it depending on your needs.
These systems use sequential air pressure to encourage circulation and help move fluid through the legs.
We've noticed:
- Reduced soreness
- Fresher legs the next day
- Improved recovery after long training blocks
While they aren't magic, they can be a valuable addition to an overall recovery strategy, especially after big weekends or race efforts. Usually, I tend to do the Theragun, Protein, and edit the Strava all at the same time while in the boots. It forces you to take time after the ride to recover and meditate.
CONTRAST THERAPY
Contrast therapy alternates between hot and cold exposure to stimulate circulation and reduce perceived soreness. We’ve all seen the photo of Tadej after the Tour in the back of the UAE Team Car in his well-deserved ice bath; it’s iconic!
Popular approaches include:
- Cold plunge followed by a hot shower
- Sauna followed by cold immersion
- Hot ride followed by cold plunge
Changing temperatures can increase blood flow, leaving athletes feeling refreshed and recovered. What I typically do, which tends to have the best results, is 20 minutes in the sauna followed by 7 minutes in the cold plunge, repeated twice. I try to do this three times a week during race season. Another great company owned by Phil Gaimon is Ice Legs, which helps you target specific areas of your body. It's also an excellent way to mentally unwind after a demanding ride.
SLEEP
No, not the stoner doom metal band, but that could also be effective. If there were a recovery pill that improved performance, accelerated adaptation, enhanced mood, and reduced injury risk, every cyclist would take it.
That pill already exists. It's called sleep!
Aim for:
- 7-9 hours nightly
- Consistent bedtimes
- Minimal screen exposure before bed
- A cool, dark sleeping environment
No recovery gadget can replace quality sleep. But if you want to track your sleep and recovery, the WOOP or a Garmin Watch seems to be the best way.
Healthy Recovery Habits
Even if you don't have access to compression boots, a cold plunge, or the latest recovery technology, every rider should make these habits non-negotiable. Do yourself a favor and screenshot this part, and remember to do it after every ride!
1. Hydrate
Replace lost fluids and electrolytes.
2. Protein
Support muscle repair and recovery.
3. Refuel With Carbohydrates
Restore glycogen stores for future rides.
4. Stretch or Move
Spend at least 5 minutes improving mobility.
5. Recover
Take time to focus on the areas of your body that need additional care.
6. Get Quality Sleep
The single most effective recovery tool available.
Recovery Is Training
Many cyclists think recovery is something that happens between workouts. In reality, recovery is part of the workout.
The cyclists who consistently improve aren't always the ones training the hardest; they're often the ones recovering the smartest.
So after your next ride, don't just rack the bike and move on. Give your body the attention it deserves. Your legs and your future self will thank you.
