How To Optimise Your Recovery Strategies for Peak Performance at a Mountain Bike Stage Race

by | Apr 17, 2024 | Training "How To's", Bike, Events, Featured, KAP sani2c 2024, Nutrition, Sports, Training

Do you want to know how to maximise your recovery for your next mountain bike stage race? Then you’ve come to the right place. Read on for 3 tried and tested tips that will allow you to recover and hit each day of the race feeling as fresh as you possibly can. 

Mountain bike stage races such as the 3-day KAP sani2c are incredible riding experiences that pluck you out of reality and drop you into a world where all you need to worry about is riding your bike, eating good food and having a great time! For the super fit, the distances and climbs may be relatively easy but for some of the riders, each day will be a challenge, not to mention what they will be enduring by the third day of riding. Even with a solid training program to prepare you going into the ride, you will need to prepare yourself for some tough and character-building times.

The fitter you are and the fresher you feel each day the more you’ll enjoy your ride! While becoming fitter isn’t something that happens suddenly and overnight, there are a few simple boxes you can tick during the race to enhance your recovery and to ensure that you are at your best every day that you’re on the bike.

Kap Sani2C
Goodbye reality, hello mountain bike paradise!

Tip #1: Proper Nutrition For Optimal Recovery

Once you’ve crossed the finish line, your priority should be to ensure you refuel with something that contains at least 20 grams of protein, at least 40 grams of carbohydrates, and some hydrating liquids within a few minutes of finishing your ride. 

This can come in the form of chocolate milk such as the Clover Super M, a drink you’ll find on the finish line of each KAP sani2c day, or a recovery drink mix from USN (also served on the finish line at KAP sani2c), and of course some necessary rehydration in the form of water. 

This will replenish the fuels that your body used during the ride, give you some building blocks to repair damaged tissues, and generally kick-start your recovery process.

Next, you’ll want to hit the showers to get cleaned up and grab a proper meal to eat. We would advise that you have a good portion of carbs and proteins (as well as at dinner) to give your body the building blocks it needs to recover and fuel up for the next day’s efforts. 

For more on the KAP sani2c race nutrition, read about it here.

Tips On How To Recover At Kap Sani2C
Hydrating and relishing fuels used up in the stage is priority number 1.

Tip #2: Get The Feet Up

Your post-lunch agenda should involve a lot of chill time and doing the bare minimum. However you decide to spend this downtime, maybe by enjoying a massage or just catching up on the day’s highlights with your mates, it’s important to get off your feet and rest the legs as much and as long as possible.

This will help your leg muscles recover. Another way to rest the muscles is with a well-deserved nap, but be mindful of when you take this nap so that it doesn’t negatively impact your sleep later on. 

Enter The 2024 Sani2C
(c) Kelvin Trautman

Tip #3: Sleep Is Your Superpower

And on that note do your best to get a good night’s sleep after the stage. The comfortable Restonic mattresses at sani2c make this a much easier task than it could otherwise be! You’ll ideally want to be in bed and dozing off by 9pm latest, especially with the early morning starts. Minimise screen time in the evening as best you can and pack some ear plugs if you’re sensitive to noise. If you get this right you should wake up ready to tackle the next day and have a blast on your bike with your mates!

Find more articles to help you prepare for the KAP sani2c and other stage races right here.

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