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    I've been cycling a lot recently. I've been doing two 20 mile routes a week. I want to do more, but I find it takes a couple of days to fully recover.

    What should I do to recover quicker?

    I heard a cold shower/bath right after the ride will help a lot. As well as having fish oil tablets?

    Posted from TSR Mobile

    Have you tried foam rolling?
    Hurts like anything, especially if you do it right, but it can help with recovery well.

    make sure you eat and drink well (and fairly soon after biking)
    sleep well
    stretch out
    don't be completely inactive on 'off days' or you'll end up stiff

    also, I personally found that when I was working out 3 days a week, it took 1-2 days to recover, once I started forcing myself out most days I started recovering much faster, to an extent your body will adapt to cope with what it needs to, obviously don't go hard for 20 miles 6 days a week, but maybe try and do two 10 milers in the middle to start with?

    Hi, I am an incredibly keen cyclist and ride around 150 miles a week and do a fair bit of racing.

    I think the main thing is diet before and after your ride, before you want to make sure you have enough carbs on board before and after you want to focus on proteins. some of the best foods i find after a ride is milk, chicken and eggs which really help. Foam rolling i have heard really helps, but never done it myself.

    another really important thing is to cool down, do not go from a super hard effort to stopping! always make sure you spin down.

    you can also try recovery shakes, i only use these on special occasions such as after a particularly hard training ride or a race. but that can also get expensive.

    also stretch, find it works for me and makes the legs less stiff in the morning.

    but recovery times will get shorter the more you ride, if you keep at it you will find you can recover quicker and your muscles will adapt
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