Every cyclist should look after his body well. Without proper recovery, we will not be able to give a good performance in sport and we will not feel fit in our everyday life. For these reasons we need to support our recovery as much as possible.

Stretching together with recovery procedures plays an essential part in every athlete’s life. After regular training and race participation, an athlete’s body gets worn out and any long-term fatigue leads to a significant decline in performance. Every good training schedule also needs to include massage and physiotherapy procedures, which should focus on the correct execution of stabilization and stretching exercises.

Through good recovery procedures we are able to increase our training load by up to 30% without getting our body overstrained. This does not apply only to professional athletes. Every active hobby rider should find some proper time to relax, both physically and mentally.

Regular stretching brings:

• better recovery
• muscle relaxation
• prevention of chronic pain
• prevention of muscle injury

Massage is a highly effective recovery method. It is pleasant and should not be omitted. What are the benefits of massage?

• Supplies our muscles with blood
• Loosens up our muscles
• Improves joint movement
• Provides mental relaxation
• Supports overall recovery

However, no massage can take away long-lasting chronic pain. Chronic pain usually turns into acute pain, which is much harder to treat. Then it is time for a physiotherapist.

The purpose of physiotherapy is to help an athlete get back to their training regime as soon as possible. The most common problems they deal with are backache, headache, neck stiffness, pain in the Achilles tendon, and tingling fingers. These problems are mostly the result of neglected stretching or badly executed compensation exercises.

Physiotherapy benefits:

• Removes acute pain
• Removes chronic pain
• Reveals the cause of pain
• Levels any misbalances

The recovery process should also be complemented by visits to a sauna and jacuzzi, and getting good quality sleep.