MTB Fitness - Mountain Biking Podcast #55 - How to recover better to perform on the bike!
Nov 29, 2023
Discover the secrets to optimizing your recovery for better biking performance! Key topics include essential sleep and nutrition tips that can enhance muscle recovery. Learn how to personalize your training and the importance of active recovery. The discussion highlights the negative effects of alcohol on recovery, ensuring you can pedal at your best. Tune in for practical strategies that will help you rejuvenate and conquer the trails!
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Prioritize Consistent, Quality Sleep
- Prioritize getting 6 to 8 hours of good quality sleep every night for optimal recovery.
- Maintain a consistent bedtime and wake-up time to regulate your circadian rhythm effectively.
Enhance Sleep Quality Habits
- Limit technology use an hour before bed and avoid eating late to improve sleep quality.
- Create a tidy, dark, and comfortable bedroom environment to support restful sleep.
Nutrition Crucial for Recovery
- Eat about 1.5 grams of protein per kilogram of body weight daily to support muscle repair.
- Minimize alcohol consumption as it significantly impairs recovery quality and physiological markers.