Recover Like A Pro (Podcast #50)

Have you ever heard that your body doesn't get stronger through training?  It's an odd thing to think about, but it's inherently true.  Training is the overloading stimulus that (hopefully) pushes your body beyond it's comfort zone.  Once you've pushed beyond the constraints of your fitness you need to allow the body to repair the damage that has been done to it and build it stronger for the next challenge.  But the recovery phase is something that many cyclists completely ignore, opting instead to sit on the sofa or worse, go for a recovery ride that turns into a workout.

In today's 50th episode of the Tailwind Coaching Podcast, I'll detail some of the do's and don'ts of recovery, including:

Cyclist quad and hamstring massage@0:31 – Reflecting on 50 editions of the Tailwind Coaching Podcast, call for ideas for the next 50 editions, adding a co-host (!?), sponsors, training plans and discount codes.

@14:43 – What is recovery?  What happens during recovery?  The big mistakes with recovery rides, why walking is great recovery, ice baths, compression garments, massage and why sleep is so important to successful recovery.

Biohacking Your Energy Systems

@34:26 – Recovering with a balanced, whole food, nutrient dense food approach.  Using D-Ribose as a recovery supplement (follow along the biochemistry I talk about with the steps below) and how it can be used to (theoretically) quickly regenerate energy/ATP in the cell.

– Glucose 6 phosphate is converted to 6 phosphogluconolactone via g6pdehydrogenase (rate limiting step)

– 6 phosphogluconolactone is converted to 6 phosphogluconate via gluconolactonase

– 6 phosphogluconate is converted to ribose 5 phosphate via 6 phosphogluconate dehydrogenase (rate limiting)

– Ribose 5 phosphate is converted to phosphoribosyl pyrophosphate (PRPP) via ribose-phosphate diphosphokinase

– PRPP is converted to Inosine MonoPhosphate, combined with adenine and hypoxanthine to create AMP

– Increased concentration of AMP activates AMP Kinase (AMPK) pathway to stimulate adaptation (and rebuild ATP via AMP + AMP = ADP, ADP + ADP = ATP + AMP reactions.)

Using creatine phosphate as a supplement to help boost ATP production post workout (inorganic phosphate as part of ATP, ADP and AMP)

Using magnesium as a recovery supplement (to help boost sleep quality, how it helps muscle recovery and activates ATP)

Using zinc as a recovery supplement (aromatase inhibitor activity, neurotransmitter substrates, immune system booster)

You can find all these supplement products in my Amazon store.

Thank you all for supporting the Tailwind Coaching Podcast from it's inception as a platform for me to rant about Lance Armstrong and USADA.  It has become a valuable, very nearly indispensable part of Tailwind Coaching and an important platform for disseminating information to cyclists the world over.  As I've said before, nothing makes me happier or justifies the work I do on this blog and podcast than the emails and comments that people are enjoying their cycling MORE because of something I've given them.

A good ride really does make the world go 'round…

If you enjoyed this episode, click through to the Tailwind Coaching Podcast on iTunes and rate it 5 stars. A positive review helps the podcast move up the ratings, reach more listeners, and help more people get stronger, faster and fitter.  Don't forget to post any questions to the Tailwind Coaching Facebook page, and don't forget to support our sponsors and help to keep this podcast free, help me to get this information to more people and help grow the cycling community.

If you're not training for the coming season, what are you waiting for?!  Pick up your training plans for this season by checking out my modular training plans in my online store and think about building some “Raw Strength” with my new 8 week strength training plan.  If you're looking to add more pop to your pedal stroke, consider picking up my new Advanced Base Module and get on the road to more power and finesse!

Don't forget the discount code mentioned in this episode.

About the Author:

After graduating from Ithaca College with a degree in Exercise and Sport Science/Pharmacology, I continued my education with a doctorate of Chiropractic from New York Chiropractic College. As I progressed through my education, I was able to apply the concepts I learned in the lab to my own daily workouts and goals. At the time, I was following some of the principles of traditional coaching and getting mediocre results. Frustrated, I realized that if I could apply all my physiology, chemistry, nutrition and training knowledge, I could “build a better mousetrap” not just for my own training, but for other athletes. With this goal in mind, I started Tailwind Coaching, to help cyclists [with busy lives and limited training time] become stronger, faster, fitter and healthier. And while I may not be a ex-ProTour rider, an Olympic Coach or even a prolific race winner, I am something that most coaches are not: a regular guy just like you who has a job, a family and a desire to be a stronger cyclist.