Training is all about recovery!

We become stronger during the recovery phase of our training... The reason we train is to provide the opportunity for our bodies to recover from the training and become stronger.

If we don't recover enough after each exercise phase, we are wasting the opportunity to become stronger. We might as well not be training!

There are several things we can do to enhance our recovery phase:

1. Rest is critical to recovery... Getting plenty of sleep including a 30 minute to 1 hour nap after training will go a long way toward a full recovery.

2. Alternating hard and easy rides allows a full recovery between hard efforts.

3. Eating adequate protein during the day supports muscle repair during the recovery phase. We don't store protein in our bodies the way we store fat and carbohydrates (glycogen). It is important to consume protein just before, during and within 30 minutes after each ride. Studies show that this protein helps to reduce the muscle damage that occurs with each ride. This is why my formula for electrolyte replacement includes whey protein. It is also important to eat adequate protein at least every 4 hours during the day.

What is adequate protein? Our protein needs are determined by the amount of "lean body mass" we have to maintain and our exercise level. The more lean body mass we have and the harder we train, the more protein we must consume. I have written a program that does the calculations for you. So, get plenty of rest after each ride, stick to your training plan (alternating effort levels), and download the free program to insure you are getting adequate protein for complete recovery.

One of the side benefits of this approach is fat loss! Muscle burns fat and muscle that has been exercised burns fat much faster for a period of about 18 hours after exercising. (Have you noticed how much hotter your legs are hours after a long ride?)