Many touring cyclists know the typical feeling on the second or third stage: the lightness of the first day gives way to increasing tiredness, the legs are heavy and pedalling becomes exhausting even on the flat. "Our body can't recover quickly enough on its own between the exertions of the individual tour days," explains sports scientist and sports instructor Dr Wolfgang Friedrich. It needs a little support.
Sports scientists regard regeneration as a process that balances out the physical and psychological effects of stress until the body regains its previous performance capacity. The essential processes for regeneration start automatically after every exercise: Glycogen stores are replenished after meals, the muscles store new oxygen, the smallest tears in the muscles are repaired. However, with the high and sustained exertion typical of multi-day cycle tours, it takes a certain amount of time for the whole system to return to normal. With the right measures, these processes can be accelerated.
This starts with the planning of the tour. Three aspects should definitely be taken into account:
1. length of the stages
"Never plan your tour under time pressure," warns Friedrich. Stress on the road puts unnecessary strain on body and mind. And this in turn can significantly prolong recovery times at the end of the day. The expert's advice: "It's better to plan short stages and support your recovery after each day."
2. wave-shaped structure
It's good if the individual daily stages differ significantly in length. This way, the body always has the opportunity to rest. "Instead of always planning seven hours of cycling time, it's better to pedal for five hours today, eight hours tomorrow and six hours the following day," advises the sports scientist.
3. rest days for long distances
For tours lasting several weeks, it makes sense to take one day off per week. Rule: Three days of cycling should be followed by a recovery day. Touring cyclists do not have to give up cycling completely, but should cycle considerably fewer kilometres per day. On short cycle tours without rest days, regeneration measures in the evening can help. You can find our suggestions for this in this article.
In addition to the body, the head also plays an important role in performance. It controls the musculoskeletal system, the muscles and the emotions. And it motivates you to keep going when your body gets tired. Of course, we can only get up a mountain if our head says: "I want to do this, we can do it!" The constant concentration and motivation during a ride puts an unusual strain on the brain. "That's why cyclists shouldn't underestimate the mental component of regeneration," says the sports scientist. The most suitable measures and treatments are those that target both body and mind at the same time: for example, massages that stimulate blood circulation on the one hand and have a relaxing effect on the other.
If the necessary regeneration does not take place, there is a risk of detrimental consequences during the tour. "Both physical fitness and the ability to concentrate suffer," warns Dr Wolfgang Friedrich. Increased carelessness increases the risk of accidents. In addition, the stressed tissue is more prone to injury. And even infections have an easier time of it. This is because intensive exercise produces lactic acid in the muscles. This changes the pH value of the blood and reduces the activity of enzymes that are important for the immune system. Good regeneration therefore ensures stable health during the tour. "If you fall ill on the road, it's a clear sign that your body hasn't had enough time to recover," the expert explains.
To counteract this, recreational athletes should also firmly anchor regeneration phases in their touring routine. "If you apply the right measures, you will cope much better with the tour," promises Wolfgang Friedrich. In this article, we explain which regenerative measures are suitable for touring cyclists.
Missed an episode?
Click here for part 1: Adjusting the bike and seating position
Part 2: Proper nutrition on a cycle tour
Part 3: Heal wounds
The complete article was published in Trekkingbike issue 5/2016. You can read the entire issue in the Trekkingbike app (iTunes and Google Play) or order the issue in the DK shop.
You can download the individual articles as PDF files here.
