Recovery after an ultracycling race
Ultracycling is an extreme challenge that puts your endurance to the test. After covering hundreds of kilometers on your bike, it's essential to take care of your body and recover effectively.
In this article, we'll explore the best practices for recovery after an ultra race, giving you the keys to maximizing your recovery and preparing for your next challenges.
A Race Across France participant enjoys an impromptu moment of rest on a village bench, an emblematic scene of fatigue and resilience in ultracycling. Edouard Hanotte (@edhanot)
💧 Hydration: the first step to recovery
After an ultracycling event, your body is often in a state of dehydration. The very first thing you need to do is to restore your fluid balance.
Drink enough water to compensate for losses due to exertion. Isotonic drinks can also be useful for rebalancing lost electrolytes and speeding up the recovery process.
A GRAAALPS participant hydrates during a mountain climb, essential for endurance and performance in ultracycling © Edouard Hanotte (@edhanot)
🍽️ Nutrition: rebuilding reserves
The right diet is essential for effective recovery after an ultracycling race.
Choose foods rich in complex carbohydrates (wholegrain cereals, fruit, vegetables) to replenish your energy reserves. Don't forget lean proteins - such as chicken, fish or legumes - which play a key role in muscle repair.
Eating a balanced diet will help you get back into shape quickly.
🛌 Rest and sleep: essential allies
At a Race Across France Basecamp , participants rest on cots, a reminder that sleep is an essential ally in ultracycling. Jennifer Nguyen (@jennifernguyen.p)
Conclusion
Rest is an essential component of recovery. After prolonged effort, give your body a few days of active rest, avoiding overly intense physical activity.
Quality sleep is also fundamental: it promotes tissue regeneration, hormonal balance and a return to an optimal state. Try to maintain a regular sleep routine to maximize the benefits.
👉 To go further on this topic, watch the replay of our "Sleep & ultracycling" live.
