Recover, and make time for your summer
“Every time you work out, balance your system with some recovery so you don’t degrade your performance through burnout or injury.” – Mark Divine, former Navy SEAL
It’s summer. There’s three Grand Tours coming; the holidays, and the Olympics. And, don’t forget, the Ride London and the Tour of Britain coming up. In amongst all of this we’re expecting to ride and race. How?
Recover. That’s the trick. Mark Divine talks about ‘Recover’ being music to his ears. From standing up from a push up, to transitioning to another exercise, it all adds up to balancing yourself.
How to recover at work
For many of us who work in education, we’re surrounded by PE staff. And one of the most open secrets they’ll share with you is the importance of recovery. If you just look at the day of a sports teacher you’ll understand why they are such big advocates – the planning, delivering, assessing sports lessons; followed by lunch clubs, after school clubs, and even morning clubs too. Throw in your Sports Day and summer clubs, and keeping fit yourself – that’s a lot of brain, emotional and physical output that needs realigning. So it comes as no surprise, that when there’s 15 minutes of no lessons or pastoral care, PE teachers (and most teachers for that matter) unwinding through simple and ingenious ways – a game of racing around a wipe-board race track with laser pens does wonders in getting people in the department to unwind and chill together.
For those of us who work in Technology, we’re often in open planned offices. Take a break from your screen, go and say hi to the people who’ve helped you on a contact recently and catch up properly – a thank you and smile from them will also charge you up with good vibes so you can channel that to resting better. Go for a ‘real‘ lunch outside, or sit by the river at Canary Wharf and hear the tide coming in. And when the day is done, try to go to bed with your mind free of troubles. Focus on your rest, your breathing and your relaxation. It’s all good.
Take in the views
How to recover after a ride
If you’re going for a ride, treat yourself. Go get that ice-cream, sit on the grass and lie down. You can have that protein shake when you get home. For now, catch some rays, real food and smile. And if you’re not riding today, go and have a barbecue. It doesn’t even have to be the weekend! There are times when we’d buy mini-bbq-packs and go sit up on our roof and unwind after work. It’s easy, so make the time.
‘Britain basks in the hottest weekend of the year’ – The Guardian. Ride – and chill!
Post ride can be at home, work, or even your local park. The benefit of choosing the place, means you can make the time. A good area to look at next is ‘isolation’. Isolating specific areas of your body that need attention. We can often neglect stretching and strengthening muscles and joints that we’ve come to rely on. Here’s a few methods that have worked for many of us:
Rollers and Massage
You will not find more enthusiastic exponents of these two recovery methods. In addition to your nutrition, a good roller, and even better, a proper massage means you’re recuperating properly and ready to jump on your bike the next day.
Yoga and Pilates
Equally fulfilling is giving some time to either, or both yoga and pilates. Both disciplines have a mulititude of techniques and styles that have something to help cyclists. A very good recovery and 15 minute core session is shared by Abi Carver of Yoga15. You can access more videos via pinkbike.com
Thanks to Panna and Marcus for sharing the info!
Give your core 15 minutes of strength and recovery
Update: How about improving posture?
You can’t have summer without a bit of fun. When you live in Britain and ride all year round, it can become a tragic routine, with a false belief that the miles will pay dividends. Part of cycling is the ‘reward’, it’s kicking back and knowing you’ve earned it. Make the time in your routine to stretch and strengthen your body before it starts asking for your attention.
Summer is also for posing
Got some advice on how to recover? Share what works for you in the comments section below.