Post Stage Race Recovery

So we’ve just finished the A1 show and I’m still full of caffeine so I decided it was a great time to knock out little topical blog.

While I didn’t race the weekend I got a nice few days training in.

Yesterday I went out for what was meant to be a recovery ride with Sean Mc Kenna and our mate Casso.

Being a sunny bank holiday Monday the ride ended up being a bit of an exploration day around the capital for a little longer than planned.

A great day out and you should really consider having those kind of days in your training programme.

Check out my first attempt at a vlog of the day below and while the quality is bound to improve as I go with new equipment ect. Please like the video if you want to see more on the blog front.

I do intend to make them more informative as I go too.

Imbed the VLOG Here! – Link

While I was off enjoying myself Anthony was up north at the tour of Ulster getting an absolute piping.

To be fair he’s starting to go well again – but he’s completely wrecked after the weekend and it got me thinking about post stage race recovery.

On a side not another term we’ve come up with is post stage race depression or PSRD.

PSRD is that lull in mood following a stage race – it’s completely normal and very common once pulled from the bubble of a stage race.

Anthony wasn’t too bad today but he had a few of the lads around to get him out for a spin, which always helps.

What to do after a stage race?

Ok firstly you have both your psychological and physical health to consider here.

What does your body need firstly?

I’m a big advocate of at least one or even two easy rides following a stage race before you take a day totally off.

Your body will completely seize up if you do nothing for a few days after the race so if you don’t have the motivation call in on some of your buddies to get you out of the house.

Just an easy spin and don’t be afraid to change up the cadence in the ride – I always find it helps the legs.

Something like the following sequence within the ride.

5 min at 70 rpm, 80, 90, 100 and 110 then resume to a normal self-selected cadence.

All still in the recovery zone but it just acts as a massage for your legs.

From a psychological aspect having some mates to get out with really helps though and I can’t state that enough.

The largest contributing factor to PSRD in the withdrawal of social aspect of stage racing.

If psychologically you really need to leave the bike away try get down to the local pool or worst-case scenario a short walk.

My routine is set down after stage races –

Day 1: I do 1 – 2 hours the day after the race and a massage that night if possible if not a tonne of foam rolling a long stretch.

Day 2: 30 minutes to 1-hour spin – usually you’ve neglected the important people in your life at this stage and building some brownie points over the next few days is a great move.

Day 3: Lazy day – No bike. Do something social and might even hit the Jacuzzi for an hour again try incorporate those important people.

Then depending on the block of training and the severity of the stress I might take more easy days or plough into another block of training.

For example back in my full time days I used to do 3 hours the day after a race followed by 2 and 1 hour the following days in a decaying taper style.

It works well but most of us can’t do that kind of time nor do we want to and I can’t blame you.

Most often riders don’t plan for the days following a race but I find if you make some plans and incorporate those important people within them it makes the transition off a stage race that bit more seamless and most importantly less stressful.

Aaron Buggle

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