Hydrate
Dehydration can delay the recovery process, so stay hydrated during your ride by drinking a 500ml bottle of water per hour. Once off the bike ensure to keep up the fluidâs intake with water or your favourite recovery drink.
Refuel
Eat a meal rich in carbohydrates and protein. Protein is proven to decrease exercise induced muscle damage to promote muscle repair. Carbohydrate stores will also need to be restored, so replenish them with a carb-rich snack such as Greek yogurt and fruit.
Active recovery
You may not travel with a massage therapist but the Fisiocrem team do! We will be at Noosa classic providing free massage to help ease those muscle aches and pains after your long ride, so be sure to come visit the Fisiocrem marquee.
Canât visit the Fisiocrem team?
Loosen up your body after your ride 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:â â
???? Cup your hands and squeeze down your calvesâ
????Use a gentle chopping motion and work down your quad musclesâ
Fisiocrem
???? Use your fingers for the least pressure, and your palm and elbows for the most pressureâ
???? Apply a squeeze of Fisiocrem to the area to reduce frictionâ â
Rest up
Muscle building hormones surge while youâre asleep, so sleep time is healing time, so be sure to get a full nightâs sleep.
