The cycling season has begun! I don’t know about you but in the beginning of the season I tend to get a bit sore. Usually this is because I tend to do too many miles too soon. I know I should gradually build up my endurance but when you get one of those perfect 78 degree days with a light breeze, sometimes you just want to keep going. Whether you ride too many miles too soon or just have a good hard ride, you must remember that recovery is just as important as miles ridden.

Almost everyone has an excellent recovery tool right in the own home: the bathtub. Soaking for twenty minutes or more in a hot bath will do wonders for your recovery time after a long distance cycling workout. If you haven’t taken a bath in years, its time to try one again. The older you are, I believe the more beneficial a hot bath will be for you. As an added bonus, you will find it surprisingly relaxing.

In my opinion, the best way to recovery from a long distance cycling workout is to take a sauna. Unfortunately, not everyone has easy access to a sauna. However, if you belong to a gym, most of them usually have one available. Remember, I said sauna and not a steam room. The dry, high heat is very good to help muscle recovery. Make sure you are hydrated (drink water!) before starting your sauna. Also, make sure to read and pay attention to the warning signs that are usually posted right next to the sauna door. Finding the optimal amount of time to stay in the sauna for best muscle recovery will take some trial and error, as everyone recovers differently. One way to start is to stay in for 15 minutes, exit, take a cool shower for 5 minutes and then go back in for another 15 minutes. Ideally, I would like to cite a scientific study showing how taking a sauna helps the muscles recovery but the best experiment is to simply try it yourself and see how it works for you.

The third method to recover from a long distance cycling workout is deep tissue massage. Obviously the best person to get a massage from would be a massage therapist specializing in deep tissue. Of course, this is also the most expensive method. You can expect to pay between $50 and $150 per hour. If you check the local listings near your house, you might find a massage therapy school. Sometimes these schools will offer lower priced massages that are given by their students so that they may practice their new skills. If you have never tried a massage and you are an active cyclist, you will probably be amazed at how much massage can help you recover.

Remember to always drink plenty of fluids during your cycling workout. Staying hydrated throughout your workout also will aid in your recovery time. So now that you know all the secrets to faster recovery, what are you waiting for? Get out there and spin ‘em!