Riding an Electric Bike: Tips for Recovery After Your Ride
If you're like most people, you probably think of electric bikes as a way to get around town without breaking a sweat. But did you know that they can also be great for recovery after a long ride? So, here is a few 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 for recovery is to get a good night's sleep. When you're tired, your body isn't able to repair itself as well as it could be. So make sure you're getting plenty of quality sleep every night!
If you have trouble sleeping, there are a few things you can do to help. For starters, try going to bed and waking up at the same time every day. Avoid watching television or using electronic devices in bed, and make sure your bedroom is dark and quiet. If all of that fails, you may want to consider investing 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
Reloading your body with the necessary nutrients within thirty minutes is crucial to jumpstarting your recovery; your muscles accept glycogen swiftly during this period. Sip down a recovery formula like BSc Fuel Series to maximise recovery levels; other alternatives you could include are low fat chocolate milk. This contains everything you need from protein to carbohydrates and even enough sodium to replenish your electrolytes.
Energise with the Right Foods
It's tempting to treat yourself to a big dirty burger from McDonalds after your ride, but we all know it isn't good for you on a normal day, it's going to be worse for you on race day. Consuming meals rich in protein, carbohydrates, antioxidants and fat will prompt the muscle tissue to begin repairing. Chow down on foods like vegetable soup, chicken, cereal, fruit smoothie, eggs, banana, whole wheat pasta or bagels.
Stretching after Riding
One of the best things you can do for recovery is to stretch after riding. When you're tired, your muscles are likely to be a bit sore. Stretching can help loosen up those muscles and reduce the risk of injury.
There are many different stretches you can do after a ride, but here are a few of our favorites:
Hamstring stretch: Sit on the ground with your legs out in front of you. Bend one leg and place your foot on your opposite thigh. Reach for your toes with your hand and hold the stretch for 30 seconds. Switch legs and repeat.
Quadricep stretch: Stand up tall and extend one leg behind you. Bend your rear knee and reach for your ankle or foot. Hold the 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
Another great way to speed up your recovery is by using a massage gun. A massage gun can help loosen up tight muscles and improve blood circulation. This can help reduce the amount of time it takes for your muscles to recover.
There are many different massage guns on the market, so be sure to do your research before purchasing one. We recommend checking out some of the reviews on Amazon.com to find the best gun for your needs.
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.
Hydration is Key
Riding bikes comes with some great traditions, including mid-ride coffees and post-ride beers, but you have to think about water first, particularly when you get into the longer rides. The general rule of hydration is one bottle per hour on the bike, and more if its hot, but once you get off the bike its important for recovery to keep up the fluid intake.
For optimal results, the electrolytes, sugars and carbohydrates found in a specialised sports drink will help your body best absorb fluid for performance and recovery.
Take a Nap
Everybody under the sun, including your own mother, can collectively agree that the key to repairing your body from mental and physical demands is a good night's sleep. When the sandman comes to your house and you finally shut your eyes, your body goes to work, releasing hormones and testosterone to repair muscles aiding weight loss and giving a boost to your immune system. Aim for seven or eight hours a night and head to bed at the same time for a more consistent sleep. If you feel as though you've over-done it in your race, don't fret, you can try quick fixes to assist the recovery process like Contrast Therapy (ice baths followed by a hot bath), applying muscle heat creams (Deep Heat), and swallowing a few painkillers if pain starts to persist.
Rest up
Rest is perhaps the most important part of recovery. Muscle-building hormones surge while you’re asleep, so sleep time is literally healing time, and you should aim to get a solid night’s shut-eye after a big ride.
However, before you hit the hay after a big ride it can help your recovery to limber up with some stretching or massaging. Your blood vessels expand while you’re pedalling hard, and when you stop abruptly the blood stops circulating, limiting your ability to get fresh nutrient- and oxygen-rich blood in and built up fluid out, which are both keys to muscle repair and recovery. Leading to the next point. (Also read a post about get body relaxed after cycling.)
All of this information is presented to you just to say that while we want you to have nothing but fun riding your ebike, we also want you to have just as much fun off of it. Sore muscles, aches and pains, and general discomfort are going to get in the way of that fun, and we hope these tips will help your next post-electric bike ride recovery an even smoother process!
Get Good Sleep
One of the best things you can do for recovery is to get a good night's sleep. When you're tired, your body isn't able to repair itself as well as it could be. So make sure you're getting plenty of quality sleep every night!
If you have trouble sleeping, there are a few things you can do to help. For starters, try going to bed and waking up at the same time every day. Avoid watching television or using electronic devices in bed, and make sure your bedroom is dark and quiet. If all of that fails, you may want to consider investing 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
Reloading your body with the necessary nutrients within thirty minutes is crucial to jumpstarting your recovery; your muscles accept glycogen swiftly during this period. Sip down a recovery formula like BSc Fuel Series to maximise recovery levels; other alternatives you could include are low fat chocolate milk. This contains everything you need from protein to carbohydrates and even enough sodium to replenish your electrolytes.
Energise with the Right Foods
It's tempting to treat yourself to a big dirty burger from McDonalds after your ride, but we all know it isn't good for you on a normal day, it's going to be worse for you on race day. Consuming meals rich in protein, carbohydrates, antioxidants and fat will prompt the muscle tissue to begin repairing. Chow down on foods like vegetable soup, chicken, cereal, fruit smoothie, eggs, banana, whole wheat pasta or bagels.
Stretching after Riding
One of the best things you can do for recovery is to stretch after riding. When you're tired, your muscles are likely to be a bit sore. Stretching can help loosen up those muscles and reduce the risk of injury.
There are many different stretches you can do after a ride, but here are a few of our favorites:
Hamstring stretch: Sit on the ground with your legs out in front of you. Bend one leg and place your foot on your opposite thigh. Reach for your toes with your hand and hold the stretch for 30 seconds. Switch legs and repeat.
Quadricep stretch: Stand up tall and extend one leg behind you. Bend your rear knee and reach for your ankle or foot. Hold the 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
Another great way to speed up your recovery is by using a massage gun. A massage gun can help loosen up tight muscles and improve blood circulation. This can help reduce the amount of time it takes for your muscles to recover.
There are many different massage guns on the market, so be sure to do your research before purchasing one. We recommend checking out some of the reviews on Amazon.com to find the best gun for your needs.
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.
Hydration is Key
Riding bikes comes with some great traditions, including mid-ride coffees and post-ride beers, but you have to think about water first, particularly when you get into the longer rides. The general rule of hydration is one bottle per hour on the bike, and more if its hot, but once you get off the bike its important for recovery to keep up the fluid intake.
For optimal results, the electrolytes, sugars and carbohydrates found in a specialised sports drink will help your body best absorb fluid for performance and recovery.
Take a Nap
Everybody under the sun, including your own mother, can collectively agree that the key to repairing your body from mental and physical demands is a good night's sleep. When the sandman comes to your house and you finally shut your eyes, your body goes to work, releasing hormones and testosterone to repair muscles aiding weight loss and giving a boost to your immune system. Aim for seven or eight hours a night and head to bed at the same time for a more consistent sleep. If you feel as though you've over-done it in your race, don't fret, you can try quick fixes to assist the recovery process like Contrast Therapy (ice baths followed by a hot bath), applying muscle heat creams (Deep Heat), and swallowing a few painkillers if pain starts to persist.
Rest up
Rest is perhaps the most important part of recovery. Muscle-building hormones surge while you’re asleep, so sleep time is literally healing time, and you should aim to get a solid night’s shut-eye after a big ride.
However, before you hit the hay after a big ride it can help your recovery to limber up with some stretching or massaging. Your blood vessels expand while you’re pedalling hard, and when you stop abruptly the blood stops circulating, limiting your ability to get fresh nutrient- and oxygen-rich blood in and built up fluid out, which are both keys to muscle repair and recovery. Leading to the next point. (Also read a post about get body relaxed after cycling.)
All of this information is presented to you just to say that while we want you to have nothing but fun riding your ebike, we also want you to have just as much fun off of it. Sore muscles, aches and pains, and general discomfort are going to get in the way of that fun, and we hope these tips will help your next post-electric bike ride recovery an even smoother process!
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