Important cycling tips – hydration and muscle relaxation

Two things you must know about cycling-hydration and muscle relaxation

In this article, we will explore two things you must know about cycling – hydration and muscle relaxation.

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    How to properly hydrate from cycling?

    We all know that people can get fit and lose weight on an e-bike, also cycling. But ss the weather slowly gets hotter and you sweat more and more during the ride, you need to hydrate a lot if you love riding. Do you know how to hydrate correctly?

    Today, let the writer tell you some ideas and ways of hydration in cycling!How to properly hydrate from cycling

    Hydration is important

    Water is a very important part of the human body. More than 90% of human blood is water.

    The average person loses about 1% of the body weight of water, physical strength and athletic performance will be affected.

    However, it is not easy to feel thirsty when exercising, or there is no time to replenish water, so after losing 2-3% of the body weight of water, you will feel thirsty.

    However, once the loss of water exceeds 5% of body weight, it can lead to dehydration, heat stroke, cramps, heat exhaustion, and so on. Cramps, heat exhaustion, even myocardial infarction and other symptoms!

    Therefore, timely scientific hydration is very important during cycling.

    Do not wait for thirst in the supplemental water

    Many people will think that as long as they are thirsty, and then replenish water, or wait for the ride to finish, and then finally a big mouth full of good.

    Actually, that’s not true. Hydration should follow the principles of “small sips and slow drinking” and “timely”, not big gulps, to ensure the vitality of the body.

    One hour before departure, drink 300-500ml; during cycling, you need to replenish 150-200ml of water every 10 to 15 minutes.

    After cycling, you should also continue to replenish water, within half an hour after the ride, drink 300-500ml to replenish the water consumed during exercise in time.

    Proper replenishment of electrolytes

    Water supplementation should take into account both quality and quantity when cycling.

    When sweating a lot, electrolytes such as sodium, potassium and magnesium will be lost, and drinking only water will easily lead to electrolyte imbalance, so it is recommended that sugar and electrolytes should be supplemented appropriately to enhance physical strength and avoid discomfort after sweating.

    In addition, compared to pure water, sports drinks are the choice of most sports, mainly for the body to replenish energy and minerals.

    Proper replenishment of electrolytes

    It contains salt and sugar similar to the concentration of human body fluids. The sugar content ratio is generally about 5-8%, in which the proportion of soluble particles is close to the human body, which can be quickly absorbed by the body.

    It also meets the needs of replenishing water, electrolytes and sugar.

    Therefore, such running drinks, more suitable for use after sweating, can better help the body to have more water in the body.

    Choose the right drink

    In addition to caffeine, carbonated beverages also contain a large number of bubbles.

    These bubbles cause gastrointestinal discomfort during exercise, and are not recommended. It is not recommended to drink while exercising or sweating.

    It ‘s right to drink more electrolyte drinks to increase micronutrient intake while riding, and you can add some fruits and vegetables.

    Hydrate at a target of about 10 to 12 ml per kg of body weight.

    After a ride, you can drink some protein-based recovery drinks because protein takes water with it when it reaches your muscles, so it rehydrates you faster than a carbohydrate-only drink.

    If you choose plain water after a ride, you can choose to supplement it with snacks or meals that contain protein, carbohydrates and sodium.

    How do I recover from muscle soreness quickly?

    Multi-day rides can be tough on the body and mind, and avoiding injuries on the ride is crucial.

    Pre-training and preparation, adequate energy during the ride, and getting your rhythm right are all useful, but just as important as these are the things you need to do after a day of riding, that is to repair quickly.

    Stretching to relax the muscle

    Muscles are connected by two fixed points of contact, and corresponding stretches can stretch muscles after a ride and can relieve the feeling of muscle tightness.

    Consider doing these 4 movements after riding, including Bulgarian squats, Indian knots, crossfit style stretches, and foam axis stretches for the iliotibial band (ITB).

    In fact, a high-quality 30-second stretch and 60-second foam shaft is very effective for pain relief.How do I recover from muscle soreness quickly

    Targeted massage

    If available, do a corresponding massage after each ride to help your body muscles recover.

    When glycogen begins to deplete and lactic acid begins to build up, the first area of perception is in your lower extremities.

    A proper massage will eliminate the side effects of lactic acid buildup.

    Massage focuses on the rectus femoris and other muscles in the area of force, such as the psoas and gluteus, but can also pay special attention to the upper back of the neck and the erector spinae (three rows of muscles that extend down the spine) can relieve the pain of the anti-gravity muscles.

    Alternate flushing with hot and cold water

    In fact, for effective muscle soreness relief, consider alternating hot and cold water rinses for your thigh muscles to stimulate blood flow in the muscles, thus relieving muscle soreness symptoms.

    Some studies have shown that a 15-20 minute hot bath is a better option.

    However, ice baths will reduce inflammation and muscle soreness, but these chemical reactions are the basis for training results, so taking an ice bath will reduce the effectiveness of cycling training.Maintain a certain heart rate

    Maintain a certain heart rate

    You need to recover accordingly after each ride and need to actively start muscle recovery.

    After a long cycling, you should ride for another 10 minutes on the flat or on a riding platform to cool down and keep your heart rate in the first zone (50-60% of your maximum heart rate number, the more popular formula for calculating theoretical maximum heart rate is FCmax = 220 – actual age).

    Later in the evening, you can do some more simple cycling, running or walking, thus promoting the body to excrete waste from muscles.

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