Experts Share Their Best Tips for Recovering from a Century Ride
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Congratulations, you’ve conquered the challenge of a century ride! Whether it was your first or your fiftieth, you pushed the pedals all the way to the finish line and that’s worth celebratting.
However, while the ride may be over, you still have work to do to optimize your recovery, allowing your muscles and cardiovascular system to adapt to the stress and enhance your fitness for your next pursuit. Professional cyclists often say that their recovery protocol is just as important as the time spent training—and we agree.
To help your muscles, mind, and body recover from going the distance, we spoke with sports nutritionists, researchers, and coaches to provide the latest and greatest guidelines to help you bounce back fast.
Recovering from a Century Ride Starts Before You Finish
Sports nutritionist and cycling coach, Katherine Beals, Ph.D., R.D., C.S.S.D, associate professor in the Department of Nutrition and Integrative Physiology at the University of Utah, recommends that cyclists strive to get 30 to 60 grams of carbs per hour during a ride. Fluid intake is even more essential, and you should aim to match fluid loss as best as possible, so you don’t over- or under-hydrate. A general rule of thumb is 12 to 20 fluid ounces per hour.
An easy way to help ensure that you get enough carbs and fluid is to use an endurance drink formula with a blend of the macronutrient and electrolytes, which you can find from brands like Skratch Labs and Tailwind. Always use what you drank in training during your event to ensure that you not only like what’s in your bottle, which will encourage you to drink up, but also that it settles well. To get enough carbohydrate (those 30 to 60 grams per hour), you’ll likely need to have energy gels and bars on hand, in addition to your sports drink.
If you’re not a fan of bars and gels, many cyclists and coaches opt for real food during long rides and centuries. Ric Stern, performance director and senior coach at CycleCoach in the U.K., recommends nut butter with jam or soft cheese sandwiches and fig bars on 100-milers. He also says salty foods, like potato chips, are a welcome change from sugary bars and gels.
Century Recovery: 1-4 Hours After Completion
Recovery nutrition can be simplified into the 3 Rs: Refuel, Rebuild, and Rehydrate. Refueling begins with carbohydrates, rebuilding muscle tissue requires protein, and fluids are necessary to rehydrate.
Your muscles are primed to absorb amino acids, which help your body repair, in the first two hours after you finish. For best results, studies show that carbohydrate and protein taken together immediately after exercise helps to restore muscle glycogen, repair muscles, minimize muscle protein breakdown, and support muscle-building through protein synthesis. (See below for some go-to combos!)
Beals recommends that cyclists who pushed themselves should eat a post-event meal that’s high in carbohydrate, moderate in protein, and low in fat. Aim for 1.2 to 1.4 grams of carbohydrate per kilogram of body weight (or 2.6 to 3 grams per pound) and 0.3 grams of protein per kilogram of body weight (or 0.6 grams per pound) in that recovery meal, Beals adds. Repeat that dose of carbs and protein again two hours later.
Don’t forget to keep hydrating. Go for water or electrolyte-rich beverages to restore fluid balance and promote optimal recovery. If you regularly weigh yourself and step on the scale afterward your century to find your number is much lower than normal, it’s time to drink up. “Drink 24 to 32 fluid ounces for every pound of body weight lost and make sure to include some sodium in the post-exercise rehydration strategy,” Beals says.
During the recovery process, you also want to focus on foods that provide nutrients with anti-inflammatory benefits, as a tough workout like a century ride can increase inflammation. Great options include cherries, whole grains, berries, leafy greens, nuts and seeds, and fatty fish, like salmon and tuna.
While you can focus on meals with primarily those anti-inflammatory foods, limit pro-inflammatory foods during the same time, which includes foods and beverages with added sugars like soda, baked goods, candy, frozen desserts, and other sweets. Foods rich in unhealthy fats including salty snacks, high-fat meats, and full-fat dairy foods can also increase inflammation.
For more recovery food inspiration, dietitians recommend these combos:
9 Post-Century Meals to Enhance Recovery
Lean turkey/chicken sandwich on whole wheat bread with a glass of milk or plant-based alternative
A smoothie made with high-quality protein (i.e., whey protein powder, Greek yogurt or cow’s or soy milk) and anti-inflammatory picks you enjoy, such as cherries, wild blueberries, spinach, kale, and fresh-squeezed citrus
Overnight oats with Greek yogurt and berries
Whole grain (barley, couscous, brown rice) bowl with chicken or tofu and veggies
Burrito with eggs, beans, chicken, tofu, or steak and salsa
Pasta with shrimp or chicken with plenty of veggies and herbs
Banana or zucchini bread with Greek yogurt
Toasted bagel with nut butter and sliced banana
Frittata made with potatoes, eggs, and veggies
Century Recovery: The Day After and Up to 5 Days Post Event
Beals recommends cyclists stick to the higher end of carbohydrate intake and protein during the days after your century ride, while your body is still fully recovering. She recommends 6 to 8 grams of carbohydrate per kilogram of body weight (13.2 to 17.6 grams per pound) and 1.5 to 1.7 grams protein per kilogram of body weight (3.3 to 3.7 grams per pound) for each day following the century. Continue to focus on wholesome, minimally processed foods to control inflammation.
With nutrition covered, give yourself time to rest, reflect, and recharge. Quality sleep is vital for your body to repair and recharge after the physical demands of a century ride. “Sleep is a secret recovery weapon,” explains Kerry Stephen Seiler, Ph.D., professor and sports scientist at the University of Agder in Norway. “If you can sleep more in those first days after your century, do it.”
To enhance restfulness, establish a consistent sleep routine, create a calming environment, and prioritize relaxation techniques, like deep breathing or meditation.
While it may be tempting to plop down on the couch and give in to post-ride lethargy, gentle exercise (in zone 2 or lower) can increase blood flow to muscles and speed up recovery. “A good rule of thumb is that if your brain says, ‘I want to ride’ then get back on the bike,” Seiler says. “Keep your first rides easy and not longer than 60 to 90 minutes. Two days of full rest after a century is not too much, so do not be afraid of doing that. If your brain is still revolted by the sight of the bike after three to four days, try something else like a short jog, fast walk, strength training, swimming, yoga, or stretching.”
When your mind and body are telling you to get back on the bike, then it’s time to resume your training. Listen to your body and gradually increase your distance and intensity as your body allows and avoid overexertion. For some people, it takes weeks to recovery from a long, hard effort and others a few days off will do. Take it day by day, assessing how you feel before you hop on the bike, and let that determine how much time off or the intensity you need for your ride that day.
Finally, spend the hours and days after a century ride focusing on your recovery so you can get stronger and fitter. By nourishing your body with the right foods, engaging in light exercise, and taking care of your mental well-being, you can expedite your recovery and get back on the saddle stronger and more determined than ever.
Holistic Ways to Enhance Century Recovery
Nutrition, adequate sleep, and active recovery are the most scientifically proven ways to optimize your recovery after a century ride. But here are some other oft-recommended methods that may also help you feel better after clocking 100 miles:
Compression Garments
While some studies suggest compression garments may help aid recovery, we need more definitive research to say they truly work. The theory behind them is an increase in blood flow to the legs, and with compression boots, you get a sort of air massage through the legs that’s meant to circulate waste. Either way, they simply feel good to slip on after a tough workout and there’s no real downside to doing so.
Massage
Data is mixed about the benefits of massage, but one small study published in the Journal of Athletic Training reported that massage post-exercise improved blood flow and reduced delayed onset muscle soreness by an estimated 30 percent.
Cold Therapy
Icing sore muscles or taking an ice bath has been used for years, but many pro cyclists have taken cold therapy to the next level with cryotherapy. To date, there is scant evidence to make any definitive conclusion to whether it will accelerate recovery or reduce delayed onset muscle soreness.
For cold therapy to have its best effect, though, it’s key to do a cryo session three to six hours after the conclusion of your ride, according to research. One study reported in the European Journal of Applied Physiology found no difference between either cold-water immersion, whole body cryotherapy, or placebo to accelerate recovery. So if cryo isn’t your thing, it’s also okay to skip.
Foam Rolling
If scheduling a relaxing deep-tissue massage the day after your century isn’t in the cards, an inexpensive foam roller may also help relieve tension, reduce muscle soreness, and improve range of motion and recovery. Research is still inconclusive on the benefits of the myofascial therapy that foam rolling provides, but one small study published in the Journal of Athletic Training reported that foam rolling reduced muscle soreness.
However, a review article published in the Frontiers of Physiology evaluated the results of 21 studies that used foam rolling and measured performance and physiological outcomes. The results found minor to negligible effects on aiding recovery or improving performance, and the researchers wrote that the evidence is better to recommend rolling before exercise for its benefits rather than postexercise.
There aren’t many downsides to foam rolling either, so if it makes you feel good after hitting that century finish line, by all means enjoy the practice.
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