{"id":12066,"date":"2015-05-04T05:08:00","date_gmt":"2015-05-04T12:08:00","guid":{"rendered":"https:\/\/averagejoecyclist.com\/?p=12066"},"modified":"2020-08-30T16:51:07","modified_gmt":"2020-08-30T23:51:07","slug":"bike-training-post-ride-recovery","status":"publish","type":"post","link":"https:\/\/averagejoecyclist.com\/bike-training-post-ride-recovery\/","title":{"rendered":"Bike Training: My Post Ride Recovery"},"content":{"rendered":"<p>An effective <strong>post-ride routine<\/strong> is a crucial part of a good, structured work-out and effective bike training. Many people, myself included, push themselves further in the hopes that it will have the most dramatic effect on their fitness. I\u2019ve discovered from years of cycling that exercising smartly isn\u2019t about completely wiping yourself out, and then doing it again on your next ride. An effective recovery prepares your body for ongoing work-outs.<\/p>\n<figure id=\"attachment_12105\" aria-describedby=\"caption-attachment-12105\" style=\"width: 534px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/www.amazon.com\/gp\/product\/B00EM2HVOK\/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B00EM2HVOK&amp;linkCode=as2&amp;tag=avejoecyc0e-20&amp;linkId=U6AGRMB5SDXJ7YYA\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"12105\" data-permalink=\"https:\/\/averagejoecyclist.com\/bike-training-post-ride-recovery\/post-bike-training\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/post-bike-training.jpg?fit=534%2C300&amp;ssl=1\" data-orig-size=\"534,300\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Recovery after bike training prepares your body for ongoing work-outs\" data-image-description=\"&lt;p&gt;Recovery after bike training prepares your body for ongoing work-outs&lt;\/p&gt;\n\" data-image-caption=\"&lt;p&gt;Recovery after bike training prepares your body for ongoing work-outs&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/post-bike-training.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/post-bike-training.jpg?fit=534%2C300&amp;ssl=1\" class=\"wp-image-12105 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/post-bike-training.jpg\" alt=\"Recovery after bike training prepares your body for ongoing work-outs\" width=\"534\" height=\"300\" \/><figcaption id=\"caption-attachment-12105\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"12105\" data-permalink=\"https:\/\/averagejoecyclist.com\/bike-training-post-ride-recovery\/post-bike-training\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/post-bike-training.jpg?fit=534%2C300&amp;ssl=1\" data-orig-size=\"534,300\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"Recovery after bike training prepares your body for ongoing work-outs\" data-image-description=\"&lt;p&gt;Recovery after bike training prepares your body for ongoing work-outs&lt;\/p&gt;\n\" data-image-caption=\"&lt;p&gt;Recovery after bike training prepares your body for ongoing work-outs&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/post-bike-training.jpg?fit=300%2C168&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/post-bike-training.jpg?fit=534%2C300&amp;ssl=1\" class=\"wp-image-12105 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/post-bike-training.jpg?resize=534%2C300&#038;ssl=1\" alt=\"Recovery after bike training prepares your body for ongoing work-outs\" width=\"534\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/post-bike-training.jpg?w=534&amp;ssl=1 534w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/post-bike-training.jpg?resize=300%2C168&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/post-bike-training.jpg?resize=150%2C84&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/post-bike-training.jpg?resize=250%2C140&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/post-bike-training.jpg?resize=320%2C179&amp;ssl=1 320w\" sizes=\"(max-width: 534px) 100vw, 534px\" \/><\/noscript><\/a> Recovery after bike training prepares your body for ongoing work-outs<\/figcaption><\/figure>\n<p>Failing to adequately recover from a long bike ride can result in both physical and mental fatigue. Subsequently, if your body is depleted you\u2019ll be less likely to get back on your bike and continue your routine. For optimal cycling fitness, <strong>strike a balance between expending your strength and adequately recovering it<\/strong>. I would like to share my personal routine and hopefully inspire some of you to give it a try.<\/p>\n<h3>Stretches after Cycling<\/h3>\n<figure id=\"attachment_19163\" aria-describedby=\"caption-attachment-19163\" style=\"width: 750px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"19163\" data-permalink=\"https:\/\/averagejoecyclist.com\/3-exercises-to-cure-cycling-knee-pain\/cure-for-cycling-knee-pain-maggie-stretching-in-australia1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/09\/Cure-for-cycling-knee-pain-Maggie-stretching-in-Australia1.jpg?fit=750%2C418&amp;ssl=1\" data-orig-size=\"750,418\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"cure-for-cycling-knee-pain-maggie-stretching-in-australia1\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;At the very least, you should spend a good five minutes stretching out the back, hamstring, calves, and arms. Ideally, stretching should be implemented into your schedule on a regular basis&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/09\/Cure-for-cycling-knee-pain-Maggie-stretching-in-Australia1.jpg?fit=300%2C167&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/09\/Cure-for-cycling-knee-pain-Maggie-stretching-in-Australia1.jpg?fit=750%2C418&amp;ssl=1\" class=\"size-full wp-image-19163 lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2016\/09\/Cure-for-cycling-knee-pain-Maggie-stretching-in-Australia1.jpg\" alt=\"At the very least, you should spend a good five minutes stretching out the back, hamstring, calves, and arms. Ideally, stretching should be implemented into your schedule on a regular basis\" width=\"750\" height=\"418\" \/><figcaption id=\"caption-attachment-19163\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"19163\" data-permalink=\"https:\/\/averagejoecyclist.com\/3-exercises-to-cure-cycling-knee-pain\/cure-for-cycling-knee-pain-maggie-stretching-in-australia1\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/09\/Cure-for-cycling-knee-pain-Maggie-stretching-in-Australia1.jpg?fit=750%2C418&amp;ssl=1\" data-orig-size=\"750,418\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"cure-for-cycling-knee-pain-maggie-stretching-in-australia1\" data-image-description=\"\" data-image-caption=\"&lt;p&gt;At the very least, you should spend a good five minutes stretching out the back, hamstring, calves, and arms. Ideally, stretching should be implemented into your schedule on a regular basis&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/09\/Cure-for-cycling-knee-pain-Maggie-stretching-in-Australia1.jpg?fit=300%2C167&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/09\/Cure-for-cycling-knee-pain-Maggie-stretching-in-Australia1.jpg?fit=750%2C418&amp;ssl=1\" class=\"size-full wp-image-19163 lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/09\/Cure-for-cycling-knee-pain-Maggie-stretching-in-Australia1.jpg?resize=750%2C418&#038;ssl=1\" alt=\"At the very least, you should spend a good five minutes stretching out the back, hamstring, calves, and arms. Ideally, stretching should be implemented into your schedule on a regular basis\" width=\"750\" height=\"418\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/09\/Cure-for-cycling-knee-pain-Maggie-stretching-in-Australia1.jpg?w=750&amp;ssl=1 750w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/09\/Cure-for-cycling-knee-pain-Maggie-stretching-in-Australia1.jpg?resize=300%2C167&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/09\/Cure-for-cycling-knee-pain-Maggie-stretching-in-Australia1.jpg?resize=360%2C200&amp;ssl=1 360w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/09\/Cure-for-cycling-knee-pain-Maggie-stretching-in-Australia1.jpg?resize=150%2C84&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/09\/Cure-for-cycling-knee-pain-Maggie-stretching-in-Australia1.jpg?resize=250%2C139&amp;ssl=1 250w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2016\/09\/Cure-for-cycling-knee-pain-Maggie-stretching-in-Australia1.jpg?resize=320%2C178&amp;ssl=1 320w\" sizes=\"(max-width: 750px) 100vw, 750px\" \/><\/noscript> At the very least, you should spend a good five minutes stretching out the back, hamstring, calves, and arms. Ideally, stretching should be implemented into your schedule on a regular basis<\/figcaption><\/figure>\n<p>Stretching is one of the most important parts of my post-ride routine. When our bodies spend a lot of time in certain positions and doing certain repetitive muscle movements, such as when riding a bike, it can reduce our range of movement. And it can lead to a lot of problems. For example, cyclists often have very tight hip muscles. Not to mention back pain, and various aches and pains in joints such as elbows and knees.<\/p>\n<p>Stretches can help, and can restore our bodies to a wide range of movements. Long term, stretches will prevent pain and facilitate mobility. For me, the best time to stretch is immediately after I\u2019ve arrived home and jumped off my bike. I focus on each area of my body that has been put through its paces, starting with my legs and moving up towards my core, back, arms, and neck, spending at least 40 seconds on each.<\/p>\n<p style=\"text-align: center;\"><a href=\"Vemma Bod\u2022\u0113 Thirst Hydration Drink My personal choice after a workout is usually either a chicken-breast sandwich with crusty white bread, or a big bowl of pasta, with cheese if I\u2019m especially proud of myself. Carbs will help replenish the glycogen in your muscles, while protein repairs and rebuilds your muscles. Reinvigoration after Cycling This part of my post work-out routine is one part recovery and one part reward. Getting out of your wet clothes, showering, and changing into some clean dry clothes prevents any risk of infection. Once you\u2019re cleaned up, reinvigorating your body with various products and techniques will reduce stress on your muscles and fibers, protect your skin, and leave you feeling refreshed. Learn some basic massage techniques (I learned many from YouTube) and get to work. Working out, however crudely, some of the knots and kinks in your muscles can help increase blood flow and reduce muscle tightness. Next, dedicate some recovery time to skincare; I\u2019ve invested in a range of men's grooming products that I use after every bike ride to reduce soreness and protect my skin. Relaxation and Rest after Cycling After a long bike ride, we may want nothing more than to lay down and sleep. I\u2019ve been in this position many times, but sticking to the post-cycle routine is of the utmost importance, so get everything essential out of the way before curling up into a ball. Once you\u2019ve accomplished your post-workout tasks, you can finally relax. Do something special and rewarding to ease you into your resting phase. I usually treat myself after every ride to make my cool-down routine that much more appealing. Most recently, I dug into a spa gift set I got for Christmas; the soothing balms and lotions helped prepare me for one of the best sleeps I\u2019d ever had.\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>RELATED: A stretching routine that prevents cycling knee pain<\/strong><\/a><\/p>\n<h3><strong><a href=\"https:\/\/averagejoecyclist.com\/how-to-prevent-knee-pain\/\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"11333\" data-permalink=\"https:\/\/averagejoecyclist.com\/cycling-knee-pain-5\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2010\/10\/cycling-knee-pain-5.jpeg?fit=166%2C300&amp;ssl=1\" data-orig-size=\"166,300\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"How to prevent cycling knee pain\" data-image-description=\"&lt;p&gt;How to prevent cycling knee pain&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2010\/10\/cycling-knee-pain-5.jpeg?fit=166%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2010\/10\/cycling-knee-pain-5.jpeg?fit=166%2C300&amp;ssl=1\" class=\"aligncenter wp-image-11333 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2010\/10\/cycling-knee-pain-5.jpeg\" alt=\"How to prevent cycling knee pain\" width=\"166\" height=\"300\" \/><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"11333\" data-permalink=\"https:\/\/averagejoecyclist.com\/cycling-knee-pain-5\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2010\/10\/cycling-knee-pain-5.jpeg?fit=166%2C300&amp;ssl=1\" data-orig-size=\"166,300\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"How to prevent cycling knee pain\" data-image-description=\"&lt;p&gt;How to prevent cycling knee pain&lt;\/p&gt;\n\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2010\/10\/cycling-knee-pain-5.jpeg?fit=166%2C300&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2010\/10\/cycling-knee-pain-5.jpeg?fit=166%2C300&amp;ssl=1\" class=\"aligncenter wp-image-11333 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2010\/10\/cycling-knee-pain-5.jpeg?resize=166%2C300&#038;ssl=1\" alt=\"How to prevent cycling knee pain\" width=\"166\" height=\"300\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2010\/10\/cycling-knee-pain-5.jpeg?w=166&amp;ssl=1 166w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2010\/10\/cycling-knee-pain-5.jpeg?resize=83%2C150&amp;ssl=1 83w\" sizes=\"(max-width: 166px) 100vw, 166px\" \/><\/noscript><\/a><\/strong>Get Adequate Nutrition after Cycling<\/h3>\n<p id=\"title\" class=\"a-size-large a-spacing-none\">I\u2019ve always found that if I don\u2019t eat something after a strenuous bike ride, the fatigue starts to set in quickly and my body feels weak. This is because nutrients such as carbohydrates and protein are vital to recovery, and the body is particularly receptive to the benefits of these foods after exercise. If you feel like you can\u2019t eat anything, there are a range of shakes and <a href=\"http:\/\/www.amazon.com\/gp\/product\/B001QW1L72\/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B001QW1L72&amp;linkCode=as2&amp;tag=avejoecyc0e-20&amp;linkId=S6OHCXWCSE4TG5UP\" target=\"_blank\" rel=\"noopener noreferrer\">commercially available drinks<\/a> which deliver a mix of nutrients to replenish the body. Such as the Amazon best seller &#8211; <span id=\"productTitle\" class=\"a-size-large\"><a href=\"Nuun%20Active Hydration, Electrolyte Enhanced Drink Tablets\" target=\"_blank\" rel=\"noopener noreferrer\">Nuun Active Hydration, Electrolyte Enhanced Drink Tablets<\/a>.<\/span><\/p>\n<p>My personal choice after a workout is usually either a chicken-breast sandwich with crusty white bread, or a big bowl of pasta, with cheese if I\u2019m especially proud of myself. Carbs will help replenish the glycogen in your muscles, while protein repairs and rebuilds your muscles.<\/p>\n<h3>Reinvigorating Your Body After Cycling<\/h3>\n<p>This part of my post work-out routine is one part recovery and one part reward. Getting out of your wet clothes, showering, and changing into some clean, dry clothes prevents any risk of infection. Once you\u2019re cleaned up, reinvigorating your body with various products and techniques will reduce stress on your muscles, protect your skin, and leave you feeling refreshed.<\/p>\n<figure id=\"attachment_12109\" aria-describedby=\"caption-attachment-12109\" style=\"width: 161px\" class=\"wp-caption aligncenter\"><img decoding=\"async\" data-attachment-id=\"12109\" data-permalink=\"https:\/\/averagejoecyclist.com\/bike-training-post-ride-recovery\/self_chest_neck_and_back_massage_aromatherapy\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/Self_Chest_Neck_and_Back_Massage_Aromatherapy.jpg?fit=161%2C174&amp;ssl=1\" data-orig-size=\"161,174\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Self Massage after bike training\" data-image-description=\"&lt;p&gt;Self Massage after bike training&lt;\/p&gt;\n\" data-image-caption=\"&lt;p&gt;Self massage after bike training will get the knots out&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/Self_Chest_Neck_and_Back_Massage_Aromatherapy.jpg?fit=161%2C174&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/Self_Chest_Neck_and_Back_Massage_Aromatherapy.jpg?fit=161%2C174&amp;ssl=1\" class=\"wp-image-12109 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/Self_Chest_Neck_and_Back_Massage_Aromatherapy.jpg\" alt=\"Self Massage after bike training\" width=\"161\" height=\"174\" \/><figcaption id=\"caption-attachment-12109\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"12109\" data-permalink=\"https:\/\/averagejoecyclist.com\/bike-training-post-ride-recovery\/self_chest_neck_and_back_massage_aromatherapy\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/Self_Chest_Neck_and_Back_Massage_Aromatherapy.jpg?fit=161%2C174&amp;ssl=1\" data-orig-size=\"161,174\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;1&quot;}\" data-image-title=\"Self Massage after bike training\" data-image-description=\"&lt;p&gt;Self Massage after bike training&lt;\/p&gt;\n\" data-image-caption=\"&lt;p&gt;Self massage after bike training will get the knots out&lt;\/p&gt;\n\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/Self_Chest_Neck_and_Back_Massage_Aromatherapy.jpg?fit=161%2C174&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/Self_Chest_Neck_and_Back_Massage_Aromatherapy.jpg?fit=161%2C174&amp;ssl=1\" class=\"wp-image-12109 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/Self_Chest_Neck_and_Back_Massage_Aromatherapy.jpg?resize=161%2C174&#038;ssl=1\" alt=\"Self Massage after bike training\" width=\"161\" height=\"174\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/Self_Chest_Neck_and_Back_Massage_Aromatherapy.jpg?w=161&amp;ssl=1 161w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/Self_Chest_Neck_and_Back_Massage_Aromatherapy.jpg?resize=138%2C150&amp;ssl=1 138w\" sizes=\"(max-width: 161px) 100vw, 161px\" \/><\/noscript> Self massage after bike training will get the knots out<\/figcaption><\/figure>\n<p>Learn some basic massage techniques (I learned many from YouTube).<\/p>\n<p><iframe class=\"lazyload\" title=\"Speed Recovery with Self Massage - Runner&#039;s World\" width=\"500\" height=\"281\" data-src=\"https:\/\/www.youtube.com\/embed\/7XviF-Frox0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture; web-share\" referrerpolicy=\"strict-origin-when-cross-origin\" allowfullscreen><\/iframe><\/p>\n<p>Working out some of the knots and kinks in your muscles can help increase blood flow and reduce muscle tightness. Next, dedicate some recovery time to skincare; I\u2019ve invested in a range of <a href=\"http:\/\/www.amazon.com\/s\/ref=as_li_ss_tl?_encoding=UTF8&amp;camp=1789&amp;creative=390957&amp;field-keywords=men%27s%20skin%20care&amp;linkCode=ur2&amp;sprefix=men%27s%20sk%2Chpc&amp;tag=avejoecyc0e-20&amp;url=search-alias%3Dhpc&amp;linkId=FRHAWKBUZ5AK7GLQ\" target=\"_blank\" rel=\"noopener noreferrer\">men&#8217;s grooming products<\/a> that I use after every bike ride to reduce soreness and protect my skin.<\/p>\n<h3>Relaxation and Rest after Cycling<\/h3>\n<p>After a long bike ride, you may want nothing more than to lay down and sleep. I\u2019ve been in this position many times, but <strong>sticking to the post-cycle routine is of the utmost importance<\/strong>, so get everything essential out of the way before curling up into a ball.<\/p>\n<figure id=\"attachment_12112\" aria-describedby=\"caption-attachment-12112\" style=\"width: 300px\" class=\"wp-caption aligncenter\"><a href=\"http:\/\/www.amazon.com\/gp\/product\/B00ICPICLY\/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B00ICPICLY&amp;linkCode=as2&amp;tag=avejoecyc0e-20&amp;linkId=DP7PE2FKUZSAVIFL\" target=\"_blank\" rel=\"noopener noreferrer\"><img decoding=\"async\" data-attachment-id=\"12112\" data-permalink=\"https:\/\/averagejoecyclist.com\/bike-training-post-ride-recovery\/spa-gift-set-indexed\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/spa-gift-set.indexed.png?fit=300%2C281&amp;ssl=1\" data-orig-size=\"300,281\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"spa gift set.indexed\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/spa-gift-set.indexed.png?fit=300%2C281&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/spa-gift-set.indexed.png?fit=300%2C281&amp;ssl=1\" class=\"wp-image-12112 size-full lazyload\" src=\"data:image\/gif;base64,R0lGODlhAQABAIAAAAAAAP\/\/\/yH5BAEAAAAALAAAAAABAAEAAAIBRAA7\" data-src=\"https:\/\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/spa-gift-set.indexed.png\" alt=\"spa gift set\" width=\"300\" height=\"281\" \/><figcaption id=\"caption-attachment-12112\" class=\"wp-caption-text\"><noscript><img data-recalc-dims=\"1\" decoding=\"async\" data-attachment-id=\"12112\" data-permalink=\"https:\/\/averagejoecyclist.com\/bike-training-post-ride-recovery\/spa-gift-set-indexed\/\" data-orig-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/spa-gift-set.indexed.png?fit=300%2C281&amp;ssl=1\" data-orig-size=\"300,281\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"spa gift set.indexed\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/spa-gift-set.indexed.png?fit=300%2C281&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/spa-gift-set.indexed.png?fit=300%2C281&amp;ssl=1\" class=\"wp-image-12112 size-full lazyload\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/spa-gift-set.indexed.png?resize=300%2C281&#038;ssl=1\" alt=\"spa gift set\" width=\"300\" height=\"281\" srcset=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/spa-gift-set.indexed.png?w=300&amp;ssl=1 300w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/spa-gift-set.indexed.png?resize=150%2C140&amp;ssl=1 150w, https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/05\/spa-gift-set.indexed.png?resize=250%2C234&amp;ssl=1 250w\" sizes=\"(max-width: 300px) 100vw, 300px\" \/><\/noscript><\/a> Lots of good stuff to help with your recovery<\/figcaption><\/figure>\n<p>Once you\u2019ve accomplished your post-workout tasks, you can finally relax. Do something special and rewarding to ease you into your resting phase. I usually treat myself after every ride to make my cool-down routine that much more appealing. For example, I got a great <a href=\"http:\/\/www.amazon.com\/gp\/product\/B00ICPICLY\/ref=as_li_tl?ie=UTF8&amp;camp=1789&amp;creative=390957&amp;creativeASIN=B00ICPICLY&amp;linkCode=as2&amp;tag=avejoecyc0e-20&amp;linkId=DP7PE2FKUZSAVIFL\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>spa gift set<\/strong><\/a> for Christmas; the soothing balms and lotions help prepare me for some restorative sleep.<\/p>\n<p style=\"text-align: center;\"><em>Related: If you&#8217;re serious about getting into bike training, check out Average Joe Cyclist&#8217;s <a href=\"https:\/\/averagejoecyclist.com\/beginner-cyclist-training-plan-phase-1\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Beginner Cyclist Training Program<\/strong><\/a> and also <a href=\"https:\/\/averagejoecyclist.com\/monitor-your-exercise-intensity-heart-rate-monitor\/\" target=\"_blank\" rel=\"noopener noreferrer\"><strong>Monitor Your Exercise Intensity with a Heart Rate Monitor to Get Fit<\/strong><\/a><\/em><\/p>\n<p>Did I miss anything or do you have any better ideas to share? Let me know by commenting. Don&#8217;t forget to check out the rest of my work on\u00a0<a href=\"http:\/\/thespoondraw.blogspot.co.uk\/\" target=\"_blank\" rel=\"noopener noreferrer\">The Spoon Drawer<\/a>\u00a0and follow me on twitter for all the latest &#8211;\u00a0<a href=\"https:\/\/twitter.com\/EdwardPhelan1\" target=\"_blank\" rel=\"noopener noreferrer\">@EdwardPhelan1<\/a><\/p>\n<p style=\"text-align: center;\">\u00a0<a href=\"https:\/\/leukaemialymphomaresearch.org.uk\/\" target=\"_blank\" rel=\"noopener noreferrer\"><em><strong>Check out\u00a0\u00a0my favorite charity, Leukaemia &amp; Lymphoma Research, a\u00a0UK blood cancer charity<\/strong><\/em><\/a><\/p>\n<p style=\"text-align: center;\">\n<table id=\"tablepress-43\" class=\"tablepress tablepress-id-43 tbody-has-connected-cells\">\n<tbody>\n<tr class=\"row-1\">\n\t<td colspan=\"3\" class=\"column-1\"><center><strong>As an Amazon Associate I earn from qualifying purchases.<\/strong><\/td>\n<\/tr>\n<tr class=\"row-2\">\n\t<td colspan=\"3\" class=\"column-1\"><h3>Check Out Our Most Popular Posts!<\/h3><\/td>\n<\/tr>\n<tr class=\"row-3\">\n\t<td colspan=\"3\" class=\"column-1\"><div id=\"metaslider-id-25127\" style=\"max-width: 750px; 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width: 100%;\" class=\"slide-42800 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:32:40\"><a href=\"https:\/\/averagejoecyclist.com\/shokz-openrun-pro-vs-shokz-openrun\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/10\/Post-header-Joe-and-Maggie-wearing-Shokz-OpenRun-Mini-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"review of Shokz OpenRun Mini headphones\" class=\"slider-25127 slide-42800 msDefaultImage\" title=\"Post header Joe and Maggie wearing Shokz OpenRun Mini headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Shokz OpenRun vs. OpenRun Pro Bluetooth Bone Conduction Headphones: What's the Difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-43108 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-11-12 08:44:18\"><a href=\"https:\/\/averagejoecyclist.com\/wahoo-tickr-heart-rate-monitor-review\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Wahoo-TICKR-post-head.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Wahoo TICKR Heart Rate Monitor \u2013 Our Review\" class=\"slider-25127 slide-43108 msDefaultImage\" title=\"Wahoo TICKR post head\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Wahoo TICKR Heart Rate Monitor \u2013 Best Budget Heart Rate Monitor?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-43107 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-11-12 08:42:38\"><a href=\"https:\/\/averagejoecyclist.com\/can-average-cyclists-do-zwift-workouts\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Joe-on-Zwift-bike-12-oct-2023-with-105-proof-copy-1-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"I fell in love with Zwifting instantly. In seemingly no time, I had completed my first 100 miles, and was totally hooked\" class=\"slider-25127 slide-43107 msDefaultImage\" title=\"Joe on Zwift bike 12 oct 2023 with 105 proof copy (1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Can Average Cyclists Do Zwift Workouts?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42685 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-13 20:58:32\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-840-vs-830\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/06\/Garmin-Edge-830-840-and-830-solar-post-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42685 msDefaultImage\" title=\"Garmin Edge 830 840 and 830 solar post header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 840 vs. 830: What's the Difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42798 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:28:50\"><a href=\"https:\/\/averagejoecyclist.com\/cycling-erectile-dysfunction\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/08\/Erectile-Dysfunction-01-smaller-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"The root of the problem is that when you cycle, you spend a lot of time with all your body weight bearing down on a small but sensitive part of your anatomy\" class=\"slider-25127 slide-42798 msDefaultImage\" title=\"Erectile Dysfunction 01 smaller\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Can Cycling Cause Penis Numbness, Erectile Dysfunction, and Prostate Cancer?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42684 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-13 20:56:47\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-540-vs-530\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/06\/540-Bike-computer-near-sea.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Garmin Edge 540 vs 530 - What&#039;s the difference?\" class=\"slider-25127 slide-42684 msDefaultImage\" title=\"540 Bike computer near sea\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 540 vs 530 - What's the difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42794 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:23:28\"><a href=\"https:\/\/averagejoecyclist.com\/review-of-the-mojawa-run-plus-bone-conduction-headphones\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/07\/Post-header-Joe-floating-in-pool-with-Mojawa-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"What better way to relax your body after a bike ride than getting into the water!\" class=\"slider-25127 slide-42794 msDefaultImage\" title=\"Post header Joe floating in pool with Mojawa headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Review of the Mojawa Dual Function Headphones: Bluetooth Open Ear for Cycling, and MP3 for Swimming<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-41082 ms-image \" aria-roledescription=\"slide\" data-date=\"2022-12-01 11:35:16\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-1030-plus-vs-1040\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/11\/Post-header-1040-vs-1030-Plus1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"They look the same - but there are quite a lot of differences!. Garmin edge 1030 plus vs 1040 bike computers\" class=\"slider-25127 slide-41082 msDefaultImage\" title=\"Post header 1040 vs 1030 Plus(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 1040 vs 1030 Plus: What\u2019s the Difference?<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-35727 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-09-13 16:39:34\"><a href=\"https:\/\/averagejoecyclist.com\/best-garmin-edge-bike-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/09\/slide-all-garmin-edge-bike-computers-compared1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"All Garmin Edge Bike Computers Compared\" class=\"slider-25127 slide-35727 msDefaultImage\" title=\"slide all garmin edge bike computers compared(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>ALL GARMIN EDGE BIKE COMPUTERS COMPARED. 130 Plus vs Explore 2 vs 530 vs 830 vs 1030 Plus vs 1040<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33696 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-05-17 13:45:41\"><a href=\"https:\/\/averagejoecyclist.com\/best-cheap-bike-computers-under-100\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/05\/7-cheap-bike-computers-on-a-handlebar-header1-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-33696 msDefaultImage\" title=\"7 cheap bike computers on a handlebar header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Cheap Bike Computers under $75 \u2013 Includes Budget Wireless Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-37594 ms-image \" aria-roledescription=\"slide\" data-date=\"2021-02-15 18:45:51\"><a href=\"https:\/\/averagejoecyclist.com\/7-of-the-best-budget-bike-computers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/02\/7-budget-bike-computers-post-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-37594 msDefaultImage\" title=\"7 budget bike computers post header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Budget Bike Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-37535 ms-image \" aria-roledescription=\"slide\" data-date=\"2021-02-09 17:46:40\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-dog-bike-baskets\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/02\/Dog-bike-basket-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"7 best dog bike baskets\" class=\"slider-25127 slide-37535 msDefaultImage\" title=\"Dog bike basket header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Carriers to Take Your Dog on Bike Rides<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-34577 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-07-27 15:05:43\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-530-vs-830-vs-1030-plus\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/07\/530-vs-830-vs-1030-plus-header-min.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"This graphic shows you the relative sizes of the 530 (left), 1030 Plus (center), and 830 (right)\" class=\"slider-25127 slide-34577 msDefaultImage\" title=\"530 vs 830 vs 1030 plus header-min\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 530 vs 830 vs 1030 Plus vs 1040 Bike Computers: In-Depth Comparison with Reviews and Videos<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33276 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-04-23 15:42:22\"><a href=\"https:\/\/averagejoecyclist.com\/best-road-bike-saddles-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/04\/Best-road-bike-saddles-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Best road bike saddles\" class=\"slider-25127 slide-33276 msDefaultImage\" title=\"Best road bike saddles header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>9 of the Best Road Bike Saddles for Men and Women - Video-Packed Post<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-32893 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-04-08 08:05:11\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-computers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/04\/7-best-bike-computers-header-41.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-32893 msDefaultImage\" title=\"7 best bike computers header 4(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Bike Computers<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-32445 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-03-09 12:27:40\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-waterproof-cycling-jackets\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/11\/9-of-the-best-waterproof-cycling-jackets-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"9 of the best waterproof cycling jackets for men and women. A great waterproof cycling jacket will keep you dry, and at the same time be breathable, so that you don&#039;t overheat your core\" class=\"slider-25127 slide-32445 msDefaultImage\" title=\"9 of the best waterproof cycling jackets header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Waterproof Cycling Jackets for Men and Women<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-30917 ms-image \" aria-roledescription=\"slide\" data-date=\"2019-07-25 16:27:47\"><a href=\"https:\/\/averagejoecyclist.com\/garmin-edge-530-vs-830-vs-1030\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2019\/07\/Garmin-Edge-530-vs-830-vs-1030-header-2.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"The Garmin Edge 830 on Maggie&#039;s bike\" class=\"slider-25127 slide-30917 msDefaultImage\" title=\"Garmin Edge 530 vs 830 vs 1030 header 2\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Garmin Edge 530 vs 830 vs 1030 vs 1040<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-31341 ms-image \" aria-roledescription=\"slide\" data-date=\"2019-08-26 22:13:15\"><a href=\"https:\/\/averagejoecyclist.com\/great-bikes-amazon\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/07\/woman-bike-and-dog-at-sunset-2.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Get a new bike, and then get outside and have fun!\" class=\"slider-25127 slide-31341 msDefaultImage\" title=\"woman bike and dog at sunset 2\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 Great Budget Bikes You Can Buy on Amazon - Cruiser, Mountain, Road and Hybrid<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-25151 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-08-12 16:10:32\"><a href=\"https:\/\/averagejoecyclist.com\/compare-best-waterproof-bike-panniers\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2017\/08\/Bridgestone-MB2-classic-mountain-bike-on-trestle-bridge-on-Lochside-Bridge-700x300.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-25151 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Waterproof Bike Panniers Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-25163 ms-image \" aria-roledescription=\"slide\" data-date=\"2017-08-13 19:30:07\"><a href=\"https:\/\/averagejoecyclist.com\/best-baby-and-child-bike-seats\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2015\/04\/man-cycling-from-Tsawwassen-with-child-1-750-closer-1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-25163 msDefaultImage\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Child Bike Seats Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-33689 ms-image \" aria-roledescription=\"slide\" data-date=\"2020-05-17 13:25:47\"><a href=\"https:\/\/averagejoecyclist.com\/7-best-bike-locks\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2020\/05\/Bike-lock-header1.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"7 best bike locks\" class=\"slider-25127 slide-33689 msDefaultImage\" title=\"Bike lock header(1)\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>7 of the Best Bike locks Compared. Find the Best Bike Lock For You!<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-42799 ms-image \" aria-roledescription=\"slide\" data-date=\"2023-07-30 12:30:42\"><a href=\"https:\/\/averagejoecyclist.com\/best-headphones-safe-cycling-2\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2021\/08\/Post-header-Joe-and-Maggie-safest-headphones.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"\" class=\"slider-25127 slide-42799 msDefaultImage\" title=\"Post header Joe and Maggie safest headphones\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Best Safe Headphones for Cyclists Compared<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45252 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-02-22 20:57:16\"><a href=\"https:\/\/averagejoecyclist.com\/piriformis-syndrome-in-cyclists\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2025\/02\/Piriformis-muscle-seen-from-behind-header.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"Piriformis muscle seen from the front header\" class=\"slider-25127 slide-45252 msDefaultImage\" title=\"Piriformis muscle seen from the front header\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Piriformis Syndrome in Cyclists - How to Prevent and Cure It<\/div><\/div><\/div><\/li>\n                <li style=\"display: none; width: 100%;\" class=\"slide-45526 ms-image \" aria-roledescription=\"slide\" data-date=\"2025-03-08 16:15:36\"><a href=\"https:\/\/averagejoecyclist.com\/are-garmin-edge-bike-computers-worth-it\/\" target=\"_self\" aria-label=\"View Slide Details\" class=\"metaslider_image_link\"><img data-recalc-dims=\"1\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2022\/03\/keen-cyclists.jpg?resize=750%2C420&#038;ssl=1\" height=\"420\" width=\"750\" alt=\"If you are you a really keen and serious cyclist, aspiring to train hard and become fitter and faster, then it is possible that a Garmin Edge bike computer would be a good choice for you\" class=\"slider-25127 slide-45526 msDefaultImage\" title=\"keen cyclists\" \/><\/a><div class=\"caption-wrap\"><div class=\"caption\"><div>Are Garmin Edge Bike Computers Worth It?<\/div><\/div><\/div><\/li>\n            <\/ul>\n        <\/div>\n        \n    <\/div>\n<\/div><\/td>\n<\/tr>\n<tr class=\"row-4\">\n\t<td colspan=\"3\" class=\"column-1\"><h3>Did you enjoy this post or find it helpful? If so, please support our blog!<\/h3><br \/>\n<img data-recalc-dims=\"1\" decoding=\"async\" class=\"size-full wp-image-43266 alignleft\" src=\"https:\/\/i0.wp.com\/averagejoecyclist.com\/wp-content\/uploads\/2023\/11\/Table-Picture-Joe-on-bike-in-desert-with-Adidas-bike-shirt-Nov-2023.jpg?resize=170%2C160&#038;ssl=1\" alt=\"\" width=\"170\" height=\"160\" \/><br \/>\nWe write this blog because we love cycling. But we also need to earn a living, so we would appreciate it very much if you click through to one of our reputable affiliates for your online shopping. <a href=\"http:\/\/amzn.to\/2hqcg9Q\">We are proudly affiliated with Amazon,<\/a> which sells pretty much everything, and has outstanding shipping and return policies. When you buy from our affiliates we make a small commission, and this is the <strong>only way<\/strong> we earn any income. Plus, it costs you nothing at all - a real win\/win situation! We here at Average Joe Cyclist do not receive any information AT ALL about who you are, where you live, or what your dog's name is. Buying through our Amazon links is simply an anonymous way to thank us for our efforts, like tossing a few coins in a tip jar. 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Exercising smartly isn\u2019t about completely wiping yourself out, and then doing it again on your next ride. Adequate recovery prepares your body for ongoing work-outs, so that ultimately you can really get fit.<\/p>\n","protected":false},"author":1,"featured_media":12105,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_genesis_hide_title":false,"_genesis_hide_breadcrumbs":false,"_genesis_hide_singular_image":false,"_genesis_hide_footer_widgets":false,"_genesis_custom_body_class":"","_genesis_custom_post_class":"","_genesis_layout":"","jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_publicize_message":"","jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","default_image_id":0,"enabled":false},"version":2}},"categories":[2399],"tags":[618,5,619,88],"class_list":{"0":"post-12066","1":"post","2":"type-post","3":"status-publish","4":"format-standard","5":"has-post-thumbnail","7":"category-cycling-training-plans","8":"tag-bike-training-2","9":"tag-cycling-for-health","10":"tag-cycling-training","11":"tag-fat-to-fit-with-cycling","12":"entry"},"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v23.8 (Yoast SEO v25.3) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bike Training: My Post Ride Recovery<\/title>\n<meta name=\"description\" content=\"An effective post-ride routine is a crucial part of structured bike training. 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