In summer, it’s always a good idea to set off on your hike as early in the morning as possible. Not only because you can make the most of the cooler temperatures, but also so that you reach your destination by early afternoon. On the one hand, this helps you avoid any potential heat-induced thunderstorms in the mountains; on the other, it leaves you more time to recover. And that’s extremely important, especially on a multi-day tour, if you don’t want the trip to end prematurely or turn into a nightmare. Here are some tips from the training experts:
1. Hydration – before, during and after the ride
Water helps the body to regulate its temperature, supply nutrients and oxygen to the muscles and organs, and assist the kidneys in eliminating toxins. If we do not drink enough, our performance and concentration decline noticeably; later on, headaches, dizziness and muscle cramps may set in.
To prevent it from getting that far, our bodies have a highly effective warning system: thirst. The problem with cycling, however, is that by the time you start to feel thirsty, it’s almost too late. By then, the body is already dehydrated, and you can’t make up for this by drinking a whole litre in one go, because the gut can only process 400 millilitres at a time. Not to mention that the wind can further delay the sensation of thirst.
Symptoms of dehydration: performance and concentration levels drop noticeably; later on, headaches, dizziness and muscle cramps may set in.
- So make sure you drink regularly on a day out:
- An extra large glass of water half an hour before the tour
- During the tour: take a sip from your bottle every 10–15 minutes
- Immediately after the ride: water with electrolytes or bicarbonate of soda (mix 1–3 pinches of salt into 1 litre of water), a weak apple spritzer (mixing ratio 1:3) or a non-alcoholic wheat beer (isotonic; important for muscle recovery). Take small sips at regular intervals throughout the evening.
You are well hydrated if your urine is almost white. Or if you briefly pinch the skin on the back of your hand: if the fold of skin remains for a few seconds after you let go, you still need to drink. Be careful with alcohol: it dehydrates the body. You should drink half a litre of water for every glass of alcohol consumed.
2. Cool down slowly after the ride and have something to eat
Anyone who heads straight for the shower after a ride will experience unpleasant post-exercise sweating. But above all, you’ll miss out on a crucial window of opportunity: it’s during the first 30 minutes after exercise that the liver’s glycogen stores are replenished most effectively. So, after your ride: wind down, cool off calmly (perhaps by running cold water over your neck and wrists), drink apple spritzer (mix ratio 1:3) in small sips, and eat easily digestible carbohydrates alongside it, ideally combined with protein (to aid faster muscle recovery) (e.g. 1–2 bananas with quark, a slice of cake or similar). Fats, on the other hand, slow down digestion. So save them – along with that plate of pasta – for later.
3. Showers – also for recovery
Which is better: a hot or cold shower after exercise? In strength training, cold water hinders muscle growth. Endurance athletes, on the other hand, benefit from contrast showers – especially if you want to get back in the saddle the next day. Hot water dilates the blood vessels, whilst cold water constricts them. Alternating between the two improves blood circulation, which helps flush lactate out of the muscles more quickly.
4. Put your feet up
You can also improve blood circulation by raising your legs. The best way to do this is to lie on your back on the floor and rest your legs against the wall at a 90-degree angle. After a minute, lower your legs and repeat the whole process several times, alternating between the two positions.
5. Recharge your energy reserves
Within five hours of exercise, you should replenish your energy stores with long-chain carbohydrates: pasta, rice, potatoes. Proteins such as quark, fish, tofu or eggs go perfectly with these. Fatty meat, on the other hand, slows down digestion and is likely to sit heavily in the stomach overnight, which in turn can make it difficult to fall asleep.
By the way: if you don’t feel like eating at all in the evening after a long stage, you’ve probably overexerted yourself and may not sleep well that night – which won’t bode well for the next stage. In this case, a glass of sour cherry juice (Montmorency cherries) should help. The antioxidants and phytochemicals (anthocyanins) it contains are said to have anti-inflammatory effects, reduce muscle damage and improve sleep.
6. Get enough sleep
8–10 hours’ sleep is ideal for giving the body enough time to repair its cells after a strenuous stage. A good night’s sleep is, in fact, the body’s most important form of recovery. During this period of complete rest and relaxation, the body releases growth hormones to repair small muscle fibres, break down waste products and wind down the central nervous system.
It is therefore worth considering carefully whether you’ll get a good night’s sleep in a dormitory at the mountain hut, or whether it might be better to stay in a more comfortable hotel bed down in the valley. Otherwise, if you’re sleep-deprived, you may not only lack the energy for the days ahead, but also the concentration needed for the long downhill trails.
If you bear these six points in mind during a multi-day tour and don’t push yourself too hard, you’re sure to have a brilliant summer of touring.
Gitta Beimfohr
Editor
