Active Recovery - as the name suggests, means allowing your body to be active but in a way that promotes recovery. For example, instead of going on a full-gas, all-in ride, active recovery would mean taking your bicycle out on a slow-paced ride at a pace that is comfortable and requires minimal effort. Active recovery is effective to reduce muscle damage and flush out toxins accumulated while repairing muscles.
Overtraining and injury aren’t just limited to just the Elite Riders. In reality, those fitting training around an ordinary lifestyle are more susceptible. This is largely owing to the fact that many people either underestimate or are unaware of the need and benefits of rest and recovery. There exists an exaggerated idea that in order to reap maximum benefits one must train continuously without taking a ‘day-off’. And as a result, this leads to illness overtraining, poor form and ultimately more harm than good. Lack of recovery and overtraining can lead to impairment in performance and put an athlete at a higher risk of injury. Read on for a few tried and tested methods to promote recovery, rest and muscle repair.
ACTIVE RECOVERY
PASSIVE RECOVERY
Much like the name suggests, Passive Recovery is - well passive, i.e. no activity and allowing your body a day (or more) off from strenuous activity. You can use a passive recovery day to get caught up on your reading, TV Shows or simply just relaxing and meditating while allowing your body and muscles some much needed downtime. Slight light stretching on a passive recovery day, could do your body and muscles a lot of good.
COMPRESSION CLOTHING
A large number of studies have indicated that wearing Compression Clothing, specifically compression tights for cyclists, after a taxing day on the saddle can help boost recovery! Though compression as a method of recovery is widely debated there are a considerable number of ‘Pro’ Cyclists that recommend doing so for faster recovery. The science behind compression clothing for recovery is that it can help lower swelling during recovery and as a result offer reduced soreness and improved performance when worn during subsequent training sessions.
NUTRITION AND SUPPLEMENTS
There is no substitute for a nutrient-rich diet that emphasizes on whole foods with a balance of proteins, fats and carbohydrates. Though carbs have been put in bad light in today’s ‘diet-driven’ world - consuming nutrient dense carbs like whole grains, vegetables and roots can go a long way in promoting recovery. Another huge beneficial dietary supplement for recovery is Omega-3 Fatty Acids. They increase the oxygen intake of damaged muscles while lowering fatigue. So, if you do not eat fish (high in Omega-3), consider taking an omega 3 supplement. In addition to a healthy diet, topping up on levels of antioxidants, vitamins and protein is essential and supplements for the same can be taken, if essential elements aren’t derived from one’s diet.
HOT/COLD THERAPY
Contrast Therapy i.e. alternating a hot and a cold shower can help reduce inflammation while simultaneously increasing circulation. Today, several athletes and coaches follow this method to speed up recovery. Another popular method for recovery is where athletes submerge themselves into a bucket/ tub filled with ice - this is said to greatly help with recovery, though it could take a lot of will power to muster up the courage to willingly sit in ice!
Conclusion
Other methods that can help with recovery include regular massages to promote circulation while reducing muscle knots and flushing out lactic acid from the muscles and cupping - which is said to help promote circulation while drawing out toxins from the body and finally, acupuncture - which is said to promote detoxification and reduce inflammation while accelerating muscle recovery and circulation.
