Tips for effective recovery after cycling: here’s how to do justice to your training

Recovery is just as important as training, and here is what you can do to optimise the adaptation process when you're off the bike

Image shows riders relaxing post ride to recover.
(Image credit: Future)

“Train hard, recover harder,” goes the old adage, and it’s worth paying attention to: recovery is the key to your performance improvement. When you train hard, the adaptations and improvements occur after the training. How quickly and consistently your fitness improves is in large part determined by how well you recover. 

There is plenty of research around that attempts to spell out the most optimal methods for recovery in order to reduce the soreness, injury and fatigue that result from training. However, this can often be contradictory, leaving you more confused about what the best way to recover is than when you started.

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Deena Blacking is a cycling coach and sports consultant at

With contributions from