After the race is before the race. An old adage that very few people know how to interpret. We show you what good regeneration looks like.
As soon as you have reached the finish line and conquered your inner bastard, the next battle begins. The battle for the best bits at the refreshment point. Whilst some of the bikers immediately pounce on cake and chocolate, others prefer a cool blonde beer and treat themselves to their first sausage. Neither type of biker pursues the optimal recovery strategy. We'll tell you how to get fit again quickly.
30 MINUTES After a race, you should take some time to loosen up your legs. This breaks down metabolic end products (lactate) that have accumulated during the race. Also make sure you compensate for the fluid deficit. Drinks containing a combination of 70 per cent carbohydrates and 30 per cent protein are ideal.
2 HOURS The window for replenishing glycogen stores is widest after exercise. This means that the carbohydrates supplied are immediately transported to the muscles and stored. At the beginning, easily digestible, carbohydrate-rich foods (cakes, biscuits, carbohydrate-containing drinks) are the first choice. If there is a swimming pool nearby, jump straight in. Calm movements in the water (15 - 18° C) are good for the joints and loosen the muscles.
AFTER 2 TO 4 HOURS it's time for a light massage or a short sauna session. Stretching is also effective. This promotes blood circulation and prevents muscle shortening.
24 HOURS have passed, and after a good night's sleep, many a biker could get going again. But be careful, the body is still weakened - the protein structures of the muscles and the enzymes need time to recover. Foods with a high biological value (potatoes and eggs) help here, as does active regeneration. 20 to 40 minutes of easy cycling is enough.
AFTER 48 HOURS the cardiovascular system has recovered, but tendons and ligaments have not. If you want to keep moving, you should try sports that strain other muscle groups.
72 HOURS is what the body needs to achieve "supercompensation". Optimally recovered, bikers can now start pedalling again - and at a higher performance level.
TIPS FOR REGENERATION
The basics of regeneration: we have put together the nine most important tips for you.
Changing shower: The warm shower is followed by a cold shower, starting from the feet and rising upwards (three 30-second passes, ending with cold).
Electromyostimulation (EMS): Muscle stimulation devices relax the muscles using small electrical impulses. They are transmitted via surface electrodes that are stuck to the skin.
Massage: It should not be carried out too intensively and for too long (20 minutes) after hard exertion - in this case, it is better to only perform strokes towards the heart.
Sauna: After exercise, an eight-minute sauna session at 70 to 80 degrees is sufficient. Longer is rather counterproductive. Afterwards, wrap up warm and lie down in the relaxation room.
Legs up: A simple but effective measure. Put your legs up for 30 seconds six to eight times and stand up again.
Support stockings: A measure that many professional bikers take advantage of. Supports the venous return flow from the legs to the heart and also prevents water retention in the lower extremities.
Extend: 20 to 30 minutes of easy "rolling" is sufficient. The intensity should not exceed 60 per cent of your maximum heart rate.
Baden: A ten-minute bath in 15 degree cool water lowers the joint temperature and thus inhibits the small inflammatory reactions that occur. At the same time, the blood vessels are constricted, which supports venous return flow.
Short sleep: A short nap of no more than 30 minutes is the simplest and most important measure. The short "nod off" boosts performance and motivation.
