Recovery strategy

Start with the three R’s: re-hydration, replenishment and repair. Re-hydration comes first because a dehydrated cell won’t be able to transport the nutrients for replenishment and repair. If you’ve been drinking a sugary sports drink all day, opt for water.

Glycogen stores will be low after a hard ride, so the sooner you can grab a savoury sandwich and replenish the depleted fuel stores, the better. Aim to consume one gram of carbohydrate per kilogram of bodyweight.

Finally, move onto the repair stage – the body’s immune system dips after a long day in the saddle. A protein bar will help stimulate muscle repair, and fruit, packed with antidioxidants, vitamins and minerals, will stave off the oxidative stress from exercise.

Dipping your legs in ice-cold water may sound unappealing but cryotherapy as its better known, speeds recovery. The Australian Institute of Sport reports that alternating between hot and cold water after exercise works best. Cool temperatures reduce swelling in torn muscle fibres and heat increases blood flow.

Compression garments are now in widespread use and encourage faster cell repair. Compression tights help reproduce the action of blood flow during exercise and get the blood delivering oxygen and nutrients when resting.

A massage will relax both the mind and body. If you don’t have access to a masseur, do it yourself. Use a recovery cream or spray and massage the belly of the muscle in circular motions alternating with vertical upwards movements.

And, don’t forget those all-important rest days. Rest is as much a part of training as time in the saddle.