Typically, electric bikes are thought of as a way to get around town without breaking a sweat. Did you know that they can also aid in recovery after a long ride? Here are some quick tips and tricks to help you recover after a bike ride. Whether you’re just starting out or you’re a seasoned pro, read on for some helpful advice!
Get Good Sleep
One of the best things you can do to help your recovery is to get a good night’s sleep. You can’t repair your body as well when you’re tired. Ensure you get enough sleep each night! There are a few ways you can help yourself sleep if you’re having difficulty. Start by waking up and going to bed at the same time each day. Watch no television or use any electronic devices in bed, and keep your bedroom dark and quiet. All of those methods may not be effective, so you may want to invest in a quality mattress or sleeping mask. A good night’s sleep is essential for recovery, so make sure you’re getting enough!
Nourish with Supplements
It is crucial to provide your body with essential nutrients within thirty minutes in order to jumpstart your recovery; this allows your muscles to absorb glycogen more quickly. To maximize recovery levels, drink BSc Fuel Series or low fat chocolate milk. From protein to carbohydrates, and even enough sodium to replenish your electrolytes, this provides everything you need.
Energise with the Right Foods
You may be tempted to reward yourself with a big dirty burger from McDonald’s after your ride, but we all know it’s not good for you on a normal day, and it will be even worse on race day. Consuming foods rich in protein, carbohydrates, antioxidants, and fat will help muscle tissue repair itself. Consume foods such as vegetable soup, chicken, cereal, fruit smoothie, eggs, banana, whole wheat pasta, or bagels. (Hovsco A5 Mountain Cruiser is a great ebike, you can try one to keep fit.)
Stretching after Riding
After riding, stretching is one of the best things you can do to recover. Your muscles are likely to be sore when you’re tired. Stretching can help loosen up tight muscles and prevent injuries.
Stretching is great after a ride, but here are a few of our favorites:
Stretch your hamstrings by sitting on the ground and extending your legs out. Rest your foot on your opposite thigh while you bend one leg. Hold the stretch for 30 seconds as you reach for your toes. Switch legs and repeat.
Quadricep stretch: Stand up tall and extend one leg behind you. Bend your rear knee and touch your foot or ankle. Do this stretch for 30 seconds, then switch legs and repeat.
Calf stretch: Place your hands on a wall and step one foot forward. Keep your heel flat on the ground and bend your other knee. Lean into the wall until you feel a stretch in your calf muscle. Hold for 30 seconds, then switch legs and repeat.
These are just a few of the many stretches you can do after a ride. If you’re looking for more, be sure to check out some of our other articles on cycling recovery!
Use Massage Guns
A massage gun is another great way to speed up your recovery. It can loosen tight muscles and improve circulation. By doing this, you can reduce the time it takes for your muscles to recover.
Be sure to do your research before purchasing one of the many massage guns on the market. You can find the best gun for your needs by checking out some of the reviews on Amazon.
Take a Hot Bath
One of the best ways to relax and recover after a long ride is to take a hot bath. The heat from the water will help loosen up tight muscles and improve blood circulation. This can help reduce the amount of time it takes for your muscles to recover.
So if you’re feeling sore after your next ride, take a hot bath and relax! You’ll be feeling better in no time. (You might also want to read a related post about How To Get Your Body Relaxed After Cycling.)
Hydration is Key
Biking comes with some great traditions, such as mid-ride coffees and post-ride beers, but make sure you think about water first, especially when you ride longer distances. Generally, one bottle should be consumed every hour on the bike, and even more if it’s hot, but once off the bike, it’s important to keep drinking fluids for recovery. Electrolytes, sugars, and carbohydrates found in a specialised sports drink help your body to best absorb fluid for performance and recovery.
Take a Nap
We can all agree that a good night’s sleep is fundamental to repairing your body after mental and physical stress. Upon seeing the sandman, you finally shut your eyes and your body begins to repair muscles, helping you lose weight and boosting your immune system. Get seven or eight hours of sleep every night, and go to bed at the same time every night. If you feel as if you’ve overdone it in your race, don’t stress. There are easy ways to assist recovery such as Contrast Therapy (ice baths followed by hot baths), applying muscle heat creams (Deep Heat), and swallowing a few painkillers if your discomfort persists.
Rest up
Rest is perhaps the most important aspect of recovery. After a big ride, sleep time is literally healing time, so it’s a good idea to get a good night’s sleep. Nevertheless, before you go to bed after a big ride, you might want to stretch or massage your muscles. Cycling hard expands your blood vessels, and when you stop abruptly your blood circulation stops, preventing fresh nutrients and oxygen-rich blood from entering and built-up fluid from leaving, both vital for muscle repair and recovery. (Also read a post about get body relaxed after cycling.)
Conclusion
All this information is presented to you just to emphasize that while we want you to have a lot of fun riding your ebike, we also want you to have a great time off of it. Hovsco eBike hope these tips will make your next post-electric bike ride recovery even smoother! You’ll be able to enjoy your next ride without sore muscles, aches and pains, and general discomfort.
