Jeff Dayss

Everyone knows that to get in the shape of your life for that tour you've been looking forward to or the race of your life, you have to train hard and pack in the miles. But more important is your recovery and I do mean important. Both training and recovery are critical elements in your cycling success. Without one, the other will be a waste of time and you'll never reach your potential.

After that hard workout, the race is on for you to reload your body with fuel and you have a two hour window to do it, and I'm serious about that. For your body to digest this fuel, it has to be in a liquid, because most foods won't digest completely in two hours. The old rule of thumb was 200 grams of carbos in the first hour after a workout and 150 grams each hour after that.

As far as sleep and rest after a hard ride or race, many times I need two days of very slow rides to recover– and I do mean slow, like 12-15 mph. This may sound too slow, but try it. You'll be amazed how good you feel the next day. You'll also amaze your training partners at your new-found speed.

Also, make sure you get your eight hours of sleep. In the long run, you may be stronger. One other thing, try to get a short nap with your feet up.

It all adds up to a better, more enjoyable riding season, which is why we're out there riding anyway, isn't it.

See ya on the road.

Jeff Dayss is a founding member of the Cascades Cycling Club and a long-time serious cyclist. Jeff is currently serving as club President. His column appears monthly in our newsletter.

For past articles from Jeff, Click [Here]