cycling recovery

If you just started in cycling and possibly discovered a new passion, might be tempted to take every opportunity to ride. It's just that the more out of it, he travels, the faster and stronger, but that's a common misconception that one ignores the most important parts of a training program - recreation. There is peace and relaxation, nutrition and adequate support, progress is made - for your body to make the car a bit more to create each time.
After a long journey, which wants to sit and do nothing or very little for the rest of the day. This is a good idea, but its formation is not completely finished until you have visited their bodies, to replace and supplement their depleted inventories. It is essential to replace carbohydrates and protein for effective recovery and maximize the effectiveness of their training. This must be done within half an hour after the completion of the journey.
Complex carbohydrates replenish muscle glycogen and protein helps your body to muscle tissue repair and improve their ability to store muscle glycogen. Glycogen is the primary source of energy for muscles. In strenuous exercise, your body burns glycogen as the first hour and a half to two hours - at the end of training or competition should be filled again, and these stocks a supply of complex carbohydrates in the first half hour of training is to do so. Eat more than 30-90 grams of carbohydrates and 10-30 grams of protein recovery of the body.
In addition to the reconstruction of his body, replacing depleting the supply of nutrition is essential to allow a reasonable training is that the recovery time included. Over-training occurs when turning the body without actually roll back further. In essence, wasting of muscles and organs over training use with hard and then not give them the time or the nutrients needed to recover. It usually starts with pain in the muscles as a whole and a constant feeling of fatigue. While some degree of pain and fatigue, but if your training program should be well balanced able to recover sufficiently from the rides, so little power to improve every time. If you start having pain in his last trip, you want a new one, in reducing the intensity, duration or frequency can be viewed as travel.
If you exercise more than you begin to see a steady deterioration in their performance, and possibly mood changes such as hormone levels are changing experience. You also get a much higher risk of injury because their muscles lose much of its flexibility and softness. His style of daily life has an effect on the over-training. If you are under stress or not sleeping well for other reasons, then you can over-training at a much lower level of effort of ordinary experience.
If you are actually training should see the steady development of his strength and endurance. It is therefore essential that you understand the importance of nutritional support after the effort and the need for your body to recover properly between training sessions. are the record of each meeting and their recovery with training software gives you the opportunity to develop the most effective program for you.