Prep, Rest And Recover – Fisiocrem

We’re not far off event weekend, and while your training may be in full swing don’t overlook the importance of prep, rest, and recovery! As you push your limits on the road, remember that proper preparation and adequate downtime are essential for peak performance. Whether it’s fueling your body with nutritious meals, scheduling rest days, or incorporating stretching and recovery exercises, prioritising these aspects will help you stay strong, resilient, and ready to tackle any challenge that comes your way.

The Fisiocrem team have put together some helpful pre-ride tips to assist with your preparation routine.

Hydrate

Dehydration can affect your ability to reach maximum effort! Drink 500ml of water 4 – 6 hours prior to riding and stay hydrated throughout your ride by drinking small amounts every 10 – 15 minutes.

Fuel

Aim to eat meals rich in nutrients, carbohydrates, and proteins in preparation. It’s recommended only eating 30g – 60g of carbohydrates per hour prior to riding, as it will ease digestion and sustain your endurance. Some options include pasta, vegetables, bread, whole grains, and fruit.­

Active preparation

You may not travel with a massage therapist, but the Fisiocrem team do! They  will be at the Mudgee Village providing free massages to help ease those muscle aches and pains after your long ride.

Can’t wait for a massage until after your ride?

Loosen up your body beforehand by stretching, foam rolling or giving yourself a massage with some Fisiocrem to encourage blood flow and assist with muscle tightness. The power of a great massage lies in the technique. Here’s how to improve your at-home leg massages:⁠

1.⁠Cup your hands and squeeze down your calves⁠
2.Use a gentle chopping motion and work down your quad muscles⁠
3.Use your fingers for the least pressure, and your palm and elbows for the most pressure⁠
4.Apply a squeeze of fisiocrem to the area to reduce friction⁠

Fisiocrem Solugel’s unique combination of active ingredients provides the following benefits:

• Helps relieve muscle aches and pains
• Helps enhance muscle performance & endurance.
• Helps reduce mild muscle inflammation/swelling
• Helps with post exercise recovery
• Helps relieve symptoms of muscles sprains and strains
• Helps improve muscle recovery time

Rest up

Muscle building hormones surge while you’re asleep, so sleep time is healing time, so be sure to get a full night’s sleep prior to your ride.