{"id":218680,"date":"2025-05-02T11:01:03","date_gmt":"2025-05-02T11:01:03","guid":{"rendered":"https:\/\/peraltafinancing.com\/business\/insurance\/foam-rollers-pizza-and-other-keys-to-surviving-training\/"},"modified":"2025-05-02T11:01:03","modified_gmt":"2025-05-02T11:01:03","slug":"foam-rollers-pizza-and-other-keys-to-surviving-training","status":"publish","type":"post","link":"https:\/\/fivemor.com\/?p=218680","title":{"rendered":"Foam rollers, pizza and other keys to surviving training"},"content":{"rendered":"


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Eat, sleep, train, life, repeat.<\/h2>\n

So, you\u2019ve smashed a 100km ride, nailed a triathlon, or just bonked HARD \u00be way through your Sunday fun ride\u2026 (we\u2019ve all been there). What comes next? Recovery.<\/p>\n

Recovery is often discussed with the goal of peak performance for elite athletes, but the vast majority of us aren\u2019t in that category.<\/p>\n

Speaking from experience, it is extremely hard to replicate the hours and intensity that the pros are putting in because we have jobs. The advantage of full-time athletes is that they have time to recover and recover well<\/em>. That\u2019s where the real gains are made.<\/p>\n

Is it possible to train and recover like a pro and live a normal life? Not really, but can we take some tips from what they do and integrate them into our pre and post training routines? Absolutely.<\/p>\n

So this one is for us, the \u2018normal\u2019 people. Let\u2019s look at eight things you can do to train and still have a normal life without feeling like a lead-legged zombie.<\/p>\n

Refuel like a champ<\/h2>\n

Post-workout nutrition isn\u2019t just about eating anything in sight, but sometimes it comes close. Aim to eat within 30\u201360 minutes of finishing your session. Don\u2019t be afraid of the carbs, as your body needs them. Let\u2019s also take this opportunity to say that keeping topped up with carbs whilst on the bike will make a huge difference to your performance during and after the ride. \u00a0Before any training session, make sure you have your post-training food ready in the house. Get back, shower, eat. If you\u2019re debating between a recovery shake and a pizza\u2026 why not both?<\/p>\n

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Aim for 1.2 to 2.0 grams of protein per KG of body weight per day, depending on training intensity. Lighter training needs around 1.2\u20131.4 g\/KG, while heavy or strength-focused phases benefit from 1.6\u20132.0 g\/KG. For optimal recovery, try to consume 20\u201330 grams of protein within an hour of finishing your session.<\/p>\n

use a massage gun<\/h2>\n

Similar to foam rollers, Massage guns are great for targeting tight spots after a long ride or race. Just avoid bony areas as they can really hurt! Massage guns help increase blood flow, reduce muscle soreness, and improve range of motion. Ideal!<\/p>\n

Hydrate<\/h2>\n

It\u2019s warming up now, which means you are going to sweat more. If you\u2019re as bad as I am, then you\u2019re probably going to finish your ride with fluid still in your bottles. Now\u2019s the time to replenish. Dehydration will impair recovery and performance the next day, let alone make you feel sluggish for the rest of the day. If your pee is the colour of Newcastle brown ale, it\u2019s time for more water. If you struggle to drink much water, whack an electrolyte tab in your bottle.<\/p>\n

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Listen to your body<\/h2>\n

Sometimes, sacking off a session is the most elite athlete move you can make both physically and mentally. Rest is best!<\/p>\n

Sleep is your friend<\/h2>\n

There is no getting away from it: Sleep is when the magic happens, muscles repair, hormones rebalance and dreams of actually being a good bike rider can manifest. Aim for 7\u20139 hours per night, especially after intense sessions. The odd late night isn\u2019t the end of the world, but if you\u2019ve been training hard, making time to get into bed an hour earlier than usual will make all the difference.<\/p>\n

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Stretch out<\/h2>\n

Gentle stretching or yoga can help reduce muscle soreness and keep your body limber. Just don\u2019t overdo it, as this is recovery. Little and often is better than nothing at all.<\/p>\n

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Get a massage\u2026 or at least buy (and use!<\/em>) a foam roller<\/h2>\n

Sports massage can reduce soreness and improve circulation, but your foam roller is a pretty good alternative for maintenance. They also hurt a lot! The foam roller is ideal for stretching those blessed IT bands, quads and calves.<\/p>\n

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don\u2019t obsess OVER THE NUMBERS<\/h2>\n

Recovery metrics from your watch or app are great until they ruin your day. Use tools like HRV (heart rate variability) or resting heart rate as guides, not gospel.<\/p>\n

Final Thoughts<\/h2>\n

Next time you\u2019re tempted to train through fatigue, remember: even pros have days off, take naps, cut rides short and eat pizza. Do what you can and enjoy it. There\u2019s more to life than training.<\/p>\n

\"Mountain<\/a>\n\t\t<\/div>\n