The Cyclists 4R Framework To Accelerate Recovery Post-Rides

How can cyclists use the ‘4R’ framework to enhance post-exercise recovery in the hours and days following hard training and races.

For timely recovery to occur, there’s a strong relationship between nutrition and the restoration of physical capacity. Here’s the cliff notes outlined by Bonilla et al (2020):

– Rehydration: Athletes can lose between 0.3-2.4L of fluid every hour. This is mainly dependent on climate, exercise intensity, modality and garments worn. This fluid loss will equate to body mass loss. Therefore, rehydration aims are to return bodymass to baseline before starting the next session. This can be achieved by drinking 150% of fluid loss in the hours following racing/training.

– Refuel: During moderate-high intensity cycling, both liver and muscle glycogen will deplete. This level of depletion increases as the duration or intensity increases. Therefore your primary focus should be on total daily carbohydrate intake to support overall energy requirements.

Second to this, your ability to fuel a session will decrease the level of depletion and reduce the recovery burden. Therefore fuelling=recovery=fuelling. If depletion levels are high and the proximity to the next session is close, it’s recommended to consume 1.2g/kg carbs every hour for 3-4 hours as part of your global carbohydrate and calorie requirements.

– Repair: Unlike rehydration and refuelling, repairing of muscle tissue takes longer and is considered a chronic recovery strategy, as opposed to acute/rapid strategy. i.e. placing greater emphasis on protein will not further promote muscle repair and remodelling over a short time frame. Therefore, recommendations remain unchanged.

– Rest: In addition to good sleep hygiene habits, nutrition interventions such as high-glycaemic index carbohydrates, antioxidant rich fruits (tart cherries) and protein can support sleep characteristics.

Ultimately, the 4R framework should offer some guidance and a checklist regarding your recovery strategies – allow personal preference to mould your plan of action.

- Coach Chris