Train Hard, Recover Harder

"What did you do for your workout today?"


"How long was your ride yesterday?"


"I got this crazy workout Saturday morning..."


"I just went for the longest ride ever..."

These might be common phrases you might here from competitive cyclists...elite...non-elite...weekend-warrior cyclists...it doesn't matter.

Gym-rats would say:

"I just did this crazy workout with only my body weight..."

"I'm on this new program I found on-line..."

Too often, we make the common mistake of only focusing on the training...the workout...the stimulus.

What's interesting, is that your program is only as good as your recovery. You could have the best workout program in the world, but if you're recovery isn't planned and laid out...you're inhibiting your potential gains.


The recovery is the time in between workouts and training rides.  For all the non-cyclists reading this, it's the time in between your gym workouts.  Your recovery starts as soon as your workout is over.  You don't get stronger at the gym.  You don't get the aerobic benefits of your training while riding.  The training effect otherwise known as "supercompensation" occurs when you're at home!  When you're resting!  There are multiple factors that influence how good your recovery is:  hydration, nutrient timing, stretches, active-exercises, massage...and the list goes on.

What are you doing to ensure that you recover hard?

What is your pre-post workout nutrition like?

What actions are you taking to make sure you stay injury free?

What actions do you have to ensure your workout the next morning will be the best it can be?

Sleeping well?  Hydrating well?

How about SMR?  What's SMR you ask?  SMR stands for Self Myofascial Release.  SMR has been shown to improve muscle and tissue extensibility and it can help promote recovery be removing knots, scar tissue and adhesions in the fascia and muscles.

Check out this video I put together on SMR for runners.  This can and should be applied to cyclists, all athletes and fitness enthusiasts alike.

Check out my latest article in this month's (Oct-Nov 2011) Canadian Cycling Magazine on how to TRAIN HARD AND RECOVER HARDER.

Here's a pic from my smart phone:

Thanks for reading,

PS. This is dedicated to all those that "workout"

PPS.  Please share this post with friends with you found it helpful.