GCN's Ultimate Recovery Guide | Eat, Sleep & Rest Your Way To Becoming A Faster Rider

Getting recovery right is essential for cyclists who want to improve their fitness on the bike - but not all recovery methods are created equal. Whilst ice baths, massage and compression can help recover quickly - there's no substitute for sleeping and eating well when it comes to a long term fitness plan - join Hank and Conor as they explain!
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Leave us a comment below!

[@mathewrose2951]

Literally fell asleep watching this on the couch after an 80 km ride. Recovery? Done!

[@topmech71]

That's probably the number 1 thing for recovery is good sleep...which I really don't get.

[@Timtimzi]

yep im the same after long weekend rides in the saddle. i always sleep it off after lunch and some digestion

[@manitoublack]

2-3 Hour ride in the Aussie summer. Nothing comes close to a couple of recovery cold ones on the front porch.

[@joachimschranzhofer5566]

What really helps me after a longer or harder ride is a nap. Usually when I am back I shower, have something to eat and then nap for half an hour. Afterwards I feel really refreshed.

[@Kimberly_Sparkles]

Guys, you're really good about marking your promotional videos usually. I'm not sure why this isn't done here, but if it's because it isn't actually sponsored content, I'd acknowledge your relationship with the brand during the videos. Even if it's not against various rules, it's just a decent practice.

[@abutiawawa2525]

Agreed, proper ad tagging would make your videos appear more genuine.

[@steffenandersensahl9443]

Dan Lloyd's recovery guide. 2 beers at the pub please.

[@roebbiej]

Gotta get in the carbs!

[@charliewhelan9488]

Tell me it doesn't work though

[@ShadowHunterThree]

Repeat until saturated.

[@BiciShorts]

Does Enervit make beer? It wasn't shown during the commercial.

[@raydenlucca9026]

I realize I am kinda off topic but do anyone know a good place to watch new movies online ?

[@calummclean8928]

I went for an early morning ride last Saturday, then went into the local town centre and had a bacon, blackpudding and egg roll. It was biggest roll I've ever seen, and it was awesome. Pretty sure I undid all the good work on the ride by 11am - LoL

[@inigomontoya551]

Finally a video with not so many ads! Oh wait, the video is an ad.

[@sgroadie6367]

The two of you riding together at the start of the video look like father and son. 😂

[@tristank1]

Thank you, thank you, thank you I've had problems with my legs the last months and needed information on this topic Thanks!!!

[@RafaelFaenir]

Great advices here, and it is in line with what I've researched elsewhere so far! Of course there is a lot of product placements, that is expected and understandable (someone has to pay for the amazing staff of presenters, camera operators, editors and all that!). The most important data is there, anyone can find their own whole food alternative to the post-ride protein bars :) (although it is a good option as well, I use them sometimes too). Also, I'm not sure if it was simply because you had recent good footage of it, but I liked the vegan meals and products shown on most food shots, a great way to subtly make a point, or at least show that it is a very valid way to eat ;)

[@simonalexandercritchley439]

It is the best way to eat.Whole food plant based for the win!

[@KOMHuntTV]

I have a feeling these two will need this after the Giro vid 🧡😂👍

[@jacksonbangs6603]

I found that eating during the ride is better for my overall health. I tried the whole eat less during the ride then eat a big meal after word. My body had a harder time consuming large amounts of food after a ride if I at less during the ride where as I body consumed food more easily after a ride If I maintained a constant intake during the ride.

[@Tex735]

Gotta say, the SiS Overnight protein has made a pretty big difference in my training recovery.

[@dannyhanny1191]

I'm looking into this - thank you.

[@MHDHRacing]

I was riding in the Bikepark yesterday, did a long Training Ride on my Road Bike today and I want to ride the next two days again in a Bikepark so this is the perfect Video for me right now 😜👌

[@chowzisiong7800]

As a quantitative researcher with an undergrad in sports science, I'm not sure if I'd claim that nutrition and sleeping contributes more to acute recovery than those 3 other modalities. Because I'm not sure how you'd fairly compare them. In fact, it's entirely possible that appropriate compression, massage and ice baths can contribute to better sleep quality, which then contributes to acute recovery (and also chronic adaptations). But on the whole, I agree with your video.

[@casestudymtb]

My legs were so cooked last night that I kept waking up every hour or so. Total shit sleep and I'm paying for it today. I 100% should have foam rolled before I slept and I guarantee I'd be in better shape today. Excellent point.

[@aussiefreediver]

My question for all these videos is- after what kinds of rides is this sort of nutrition necessary. A 3 hour zone 2 ride vs a 2 hour threshold ride vs a 4 hour zone 3 ride I assume would require different amounts of carb/protein post ride.

[@casestudymtb]

@@aussiefreediver they did a video years ago that had awesome advice. Eat little and often, about every half hour, eat based on your intensity and intuition. for me a couple dried fruits works well. Post ride have a protien shake, have a shower, then eat a good meal shortly after and you're good to go. Really... what level of riding are people at that such a precise calculation is really necessary. Fair play if you want to extra gains but I have to think they'll be pretty minor dialing in your Wednesday night group ride nutrition.

[@aussiefreediver]

@@casestudymtb General rule of thumb seems to be 30-60g of carbs per hour. I'm just not sure if that still applies on a zone 2 ride or if that's catering for race conditions. How intense are you going on a couple of dried apricots/dates? And is that every hour or for the whole ride? Thanks.

[@252Scooby]

Good timing as I’m recovering right now after my 1st 5000 feet plus elevation ride yesterday 😥

[@KOMHuntTV]

Nice one! Lots of climbing

[@252Scooby]

@@KOMHuntTV cheers mate , yeah live near some big hills so the elevation profile was like sharp teeth 😆

[@ugastronomie1237]

What is 5000 feet

[@252Scooby]

@@ugastronomie1237 it was just over 5000 feet in elevation over the course of the ride out with around 8 climbs

[@henseleric]

@@ugastronomie1237 can't be arsed to convert it?

[@HunterThomsonUK]

A recovery smoothie with 2 bananas, berries, seeds, nuts, spinach and plant milk will likely hit all your macros for post-ride recovery. If you add a 1/4 tsp of turmeric and a small grind of black pepper (to make the turmeric more bioavailable), you get some added anti-inflammatory effects to soothe those tired leg muscles and joints! Let's not forget, though, that sleep is king when it comes to recovery.

[@richardmiddleton7770]

You want to avoid dulling the inflammatory response from training as it is the inflammation that is helping you adapt. Inflammation is only bad when it's chronic, acute inflammation is normal and good. This is why ice baths after endurance exercise can actually hinder recovery.

[@bubblesezblonde]

I also noticed that the sprinter of the group was shown eating fries and real food...fun vid.

[@seattlegrrlie]

I just read an article about how if you're not getting enough sleep, you're probably not gaining results from your exercise routine, especially if you're looking for improvements. Getting up early to smash that workout only improves fitness if you went to bed early enough to get 7-8hrs

[@richardmiddleton7770]

Depends how often you're doing it. You don't need 7-8hrs sleep to do a good workout, and it will more than likely guarantee you will sleep better that night.

[@jasonmcgrody9472]

Conor's Irish flag colored bike is just so lovely. Orbea must love every time it's shown in profile.

[@premdasyesudasan5778]

In cycling I am afraid of only one thing - a small gradient for over a mile. I tried doing one with my single speed roadster. Felt every bit of it.

[@baymaz9645]

I ride uni for distance and trained for 15 days constantly and I saw a dip in my performance ability. So I'll give these a try. Thanks!

[@visionartstudio5330]

I hate eating a protein bar outside of cycling, I would much rather eat a protein rich meal. 😅 I just finished a 46km gravel ride, I had one bottle for water, and another was amino mix. I used up the amino mix in the first half of cycling. Came home, had an Up and Go while having a cold shower. Then heated up some veggies, rice, and braised steak. Compression pants are on, and feet raised for a bit. Will stretch soon, and foam roller later tonight. Tomorrow morning have a fast session with a group. 😅

[@SioLazer]

top recovery tip: shower beers ;)

[@mattburdock1734]

Or if you have the budget, beer showers :))

[@MarkRiddellRacing]

My man! 🤘👊

[@mremtb7689]

Always cracks me up how they have to talk and present while riding a bike

[@parimaltrivedi2146]

Great knowledge with humor. Thanks

[@General_Crock]

I'm fearful my eyes won't recover from seeing Conor's lime green and orange paint job...

[@animikhchakrabarty]

It's only beer, that should be GCN's official recovery drink

[@viffer94]

Yeah I’m not ever getting in that ice bath, damn the recovery. Now if you’ll excuse me I’ve got a post ride carne asada burrito waiting for me with my name on it.

[@jarrodfife242]

A nice cold beer works well

[@KOMHuntTV]

Cider?

[@rickcski8082]

Has to be a nice dark beer though...something along the lines of a Russian Imperial Stout. Those wimpy light beers don't stay in you long enough to be of any help.

[@jarrodfife242]

@@rickcski8082 Yeah, a Victoria bitter for a hard earned thirst

[@Barrygee]

I’m a cyclist and a night worker...sleeping in the day time just never gives me the same recovery as sleeping at night

[@znchrzr]

Would love to see a day in the life of any GCN presenters

[@fionacaldwell9505]

me

[@KOMHuntTV]

Think Hank has done some of those on here

[@davidstevens7346]

Can someone get Conor a helmet that fits? It’s a helmet not a hat

[@tonyfranco2521]

My biggest question is at what point does one need to eat to recover? If I do a 30km ride at max effort for 1 hr, do I need a protein drink afterwards? Or should that be more for your 80-100km rides?

[@richardmiddleton7770]

Protein should be dosed evenly throughout the day for optimal muscle protein synthesis. 3 standard meals a day will cover it, there is no special window of time for protein. If you're doing a 1hr max effort then it's glycogen that you're mostly burning through so taking in some simple carbohydrates immediately post ride is beneficial and will guarantee those carbs will go to replenish glycogen stores.

[@justamurmur]

Thanks! ♥

[@theyorkshirepudding2656]

Chippy tea!

[@philmcaleer6289]

Great info!!

[@SneakingMilk]

Just getting some recovery food after a 100km solo ride.....was this video made for me? Perfect timing as always GCN

[@gabkoost]

I never have problems with rest, recovery rides and eating. But i do have questions about actually performing. Now, seriously, am i the only one who finds it extremely hard to sleep after intense work outs or cumulative active days? The only way i really sleep well is to stop activities for nearly a full week. Only then i will be relaxed enough to sleep 8 hours.

[@nachiketh3650]

Are you working out close to your sleep? Retained levels of adrenaline can cause that. Happens to me all the time when I'm riding in the evening.

[@seattlegrrlie]

Change when you workout. You need time to come down afterward

[@claytonnielsen283]

be careful about weighting oneself as well as measuring food. People with unhealthy relationships with food (eating disorders), those can be a trigger.

[@jonathanfroggatt5865]

Lots of chips 🍟 was eaten in this video but no one mentioned it 😆

[@simonalexandercritchley439]

Good info.I guess product placement pays for this.Not enough emphasis on good sleep ,2nd most important.

[@simonalexandercritchley439]

@@gumzster True,I guess.

[@xtrailz]

My post-ride meal is a bowl of icecream and two chocolate muffins

[@jayaybe1]

I do hope they were *Enervit* ice cream and chocolat muffins!

[@xtrailz]

@@jayaybe1 Actually, it was viennetta icecream and chocolate muffins from Asda. I'm sure GCN will feature them in their recovery videos very soon 😃

[@karl_okohan]

Watching this wafter my first 30k ride. Its 2 am btw

[@noemivollar6505]

congrats on your first 30km! :) you very well deserved whatever you had for dinner after your ride!

[@leslie7922]

I think someone on reddit saw you guys during this video shoot

[@josephdunbar2105]

I just got home from a 80 mile ride. Made a smoothie with almond milk, fruit and protein. Shortly after popcorn with lots of salt and a Coca Cola for lots of sugar. Is that ok?

[@hawkeye2816]

I always thought acute recovery was when you fall but make it look cute.

[@tenderlovellcare]

Now I’m hungry! Lol Great advice and education though. Thanks guys. ☺️👍🏻

[@haraldhorvath1089]

Could you please make a Dura Ace DI2 vs. Campagnolo Super Record Video with the actual Groupsets

[@thewidesight]

Eat healthy, train, it´s just bicycle riding. Most of us don´t need powders, gels or high caloric bars at all!

[@AnarchoKapital]

Not sure if I agree on that. Most people eat too little protein. Eating more protein helps fill your stomach and will keep you repleted for longer, instead of eating too many easily digestible short chained carbohydrates of bad fatties.

[@Ystadcop]

I hate GCN plugging all this factory made crap. As you say, 99.9% of us have no need for it.

[@GinamosWithCherryOnTop]

I have hypertension sodium is huge no.

[@thewidesight]

@@AnarchoKapital Eier und Quark machen stark!

[@AnarchoKapital]

@@thewidesight Don’t tell me, I come from powerlifting.

[@tobyedmonds72]

My favourite recovery drink: banana & peanut butter smoothie - no better tasting way to get carbs, protein, fat and liquid back into the body :)

[@mikeparker5781]

I've got nobbly knees . People laugh at me as I ride along. Ridicule is not nourishing. - Solution ? I got knee socks. They taste horrible but my performance has gone way up. Free tip for ya ' .

[@Kimberly_Sparkles]

Possibly, sir, are you a moth?

[@mikeparker5781]

@@Kimberly_Sparkles Give us a kiss ! x

[@TheNicolls]

I've always wondered why Connor rides that green bike and not a black and red one and it's legit just hit me that it's Irish colours 🙈

[@aussiefreediver]

Yes but how much for what effort? Like are you pounding that much food after a 2.5 hr zone 2 ride?

[@henseleric]

Good point -this was completely unclear.

[@chrisridesbicycles]

I recently discovered a high-protein nut mix in the local supermarket. (peanuts, almonds and roasted soy beans). 36g protein per 100g. Perfect addition to fullgrain crispbread with honey for the long chain and short chain carbs.

[@richardmiddleton7770]

I'm not sure burning fat requires more oxygen. When I do fasted rides my heart rate and breathing are always lower!

[@tonybruce]

Currently raiding fridge and cupboard... help.. nothing has touched sides yet... HELP

[@CarnivoreDMD]

So, I don’t eat carbs, so I eat 2lbs ribeyes a day & 1/2lbs bacon. 😂 Yes, an avocado plus garlic, onion, jalapeños & Redmonds salt. I supplement melatonin, potassium, magnesium & NAC. ,

[@chrisjenkins1]

Connor Dunn: Mr. Positivity James Lowsley-Williams: Larger than life.

[@MrTigerlilly68]

Be careful so Mannon don't throws you snacks away on your ride😁 Is that why she did not appear in this video? 🌞 😁

[@aftabfaridi]

❤❤❤

[@rodriguezahr]

What’s the difference in size between the two bicycles shows at the start of the video? The difference is huge!

[@RichardDuinmayer]

Where's Manon???

[@jamesmckenzie3532]

Best recovery drink, if you can tolerate it: 1% fat chocolate milk. If you can't, any commercial recovery drink with whey, not soy, protein.

[@teleotto]

TLDW: Its all bars and powders, just like the 80s.

[@KOMHuntTV]

😂😂😂

[@malcyates]

Actually, it isn't. There are real food recommendations in their too.

[@Kiwi_Rob]

Some good info, would be good to see it without the constant peppering of product placement throughout. 😔

[@JohannesCycling]

Why isn't this video marked as an advert?

[@amarmangaonkar7682]

Short reminder to all that hank is tall guy but Connor is skyscraper.

[@onnomeeuwis4001]

At 0:10 the tree looks like a like button. They do everything for a like these days

[@jumpropestairs6129]

Pink salt

[@andreapezzo9046]

beautiful content I will also bring it on my channel

[@andreapezzo9046]

@Merican Ignorance I said I liked the content they brought and would love to bring it to me too

[@KOMHuntTV]

@Merican Ignorance I’ll take some product placement to help create more content. Can’t blame them 👍👍

[@jediavatar]

Unrelated question (sorry), but it’s been bugging me: does anyone wear cycling gloves anymore? Or is it now just out of fashion?

[@viffer94]

I quit using gloves around 10 years ago, never looked back. They quickly get sweaty and grubby and nasty and uncomfortable on those hot summer days and long hard rides. The vibration damping is minimal and as far as road rash is concerned, well just don’t crash.

[@galenkehler]

Recovery Tip video comes out at 3:20am 😵

[@JMcLeodKC711]

“You can win the Tour on the road but lose it in the hotel”. I don’t remember who said that but it was not Jacques Anquetil

[@jayaybe1]

That narrows it down a bit then...

[@velomattis]

HOLD YOUR HORSES -----> 3:09 - Huuuuge ankles. I guess Si finally have met his superior. The question is: Whose ankles? Connors, Hanks or Manons?

[@Kimberly_Sparkles]

Money is on Conor. He needs a stable base.

[@321bytor]

We don't all ride to 'train', we ride because we like it. I've ridden every day for 441 days, 'resting' in between rides

[@RezaAgustaJalanEnakEja]

where's a manon..?!

[@balazshruboczki746]

So what about the full post ride pizza with 1/2 kg of chippy chips and 4 lagers? Those are essential for recovery & not a single mention in the video. Are you keeping the trade secrets to yourselves? 🤪

[@chrisjenkins1]

Recovery....ride. with a cafe stop. Turns into a race.

[@rule3036]

Think I will skip the ice baths.😖

[@BanjaxRF]

Is adaption a special cycling word then? Where the rest of the English speaking world says adaptation?

[@DIY-DaddyO]

Protein and carbs you say, sooooo a family sized pork pie?

[@JuanRamos-mv3or]

why Connor never change of bike? is he to tall for the world bike fabrication standard?

[@officialkirin7219]

Protein can't be stored within the body? Wait what? That would mean you can't gain weight on Protein. Protein has 4 calories per gram. I don't get the statement that you can't store it. Am I misunderstanding something here? I mean he can't mean that Protein can't be stored into fat right? Does he mean that eating way to much doesn't help with recovery after a certain point? Then I agree. But the statement that you can't store it is just wrong. You can't store it AS protein but you will store it as fat.

[@bobfoster687]

Ad ap TAY shun

[@jimreppinb14]

This is oldskool nutrition advice. Get your macros from whole foods, use supplements as a top up if needed. Fasting is your friend. You can easily eat 100g of protein in one meal and your body won't get rid of it. It's just nitrites in urine not protein. Your urine would be brown if it were protein and a sign of muscle breakdown.

[@Jeppelelle]

Are you sure about that? My pee is always brownish or at the very least dark yellowish and i drink enough water i think (+2l day (non training days)), sure, some say 4l a day but seems excessive?

[@jimreppinb14]

@@Jeppelelle if it's brown see you doctor, if it's yellowish that's generally fine but sounds a bit suspect to me, you may have a kidney issue.

[@Kimberly_Sparkles]

@@Jeppelelle If you drink enough water, then you do really need to talk with a doctor about the color. Dark urine isn't good.

[@Strange_Brew]

I wrap my legs in aluminum foil for two hours after a very long ride. Really helps. I can go on a long ride again after.

[@stephen_101]

30g of protein intake per hour is a good (average) level of intake. Anything far beyond that is going to go to waste and become expensive excrement 🤮. My bodybuilding days were all about protein, protein and more protein 💪😋. If you want an easy rule of thumb for muscle building, get your height in cm. 1g of protein per cm gets you in a good ballpark range. Ie 180 cm =180g of protein per day. Chicken brest, bacon and eggs are good natural sources.. in moderation.

[@eschwarz1003]

um, so you can just eat a balanced meal in a timely manner

[@prathuljango]

❤️👏

[@patricknato2460]

I'm looking for sponsor

[@V35pilot]

Sleeping in your kit after a ride? Eesh. Or, does GCN make a line of sleepwear, too?

[@jonfairway8235]

2KG lost per a ride !!! wow

[@FunElite]

It just water, it will be back very fast. And 2kg is nothing.

[@rule3036]

Like your average cyclist who has a normal job has time to prepare and eat this regularly.....😋

[@KOMHuntTV]

I don’t even find time to ride my bike... eating often is not an issue though haha

[@SgtFinaldo]

That's.......expensive. But isn't cycling supposed to be an expensive hobby? (sarcasm) I just eat normally after a ride, and for close to 60 miles of riding an isotonic drink tablet, a gel, a flapjack and a banana. Your body will be able to cope as long as the stresses aren't too extreme and rest is adequate. Armchair expertise at its best.

[@fionacaldwell9505]

JUST EAT FOOD NOT ENERGY BARS

[@Jeppelelle]

I think you missed the point, energy bars are for while riding or quick post ride energy, not as a meal replacement, so, don't really understand your comment

[@thewidesight]

@@Jeppelelle If I have eaten before, I don´t need food in the first two hours, a banana last for another hour. Again most of us don´t need bars at all. Maybe only at night, to have some drinks there!!!

[@Jeppelelle]

​@@thewidesight Great, so your rides don't require much extra nutrition, so therefor, none elses rides requires it either so you guys makes recommendations for everyone based on your own rides? Try riding at 250-300w for 160km & then come back saying "Just eat food" & 1 banana per hour. I have noticed a big performance gain since i started using energy on my rides, even shorter 2 hour rides (Z3-4) have improved greatly, i mix my own "sportdrinks" (0.2 dollar instead of 2 dollar for ready mixed) maltodextrin at 10g/dl & drink about 750ml/h so thats 75g carbs per hour + "fluid replacement"-tabs (whatever they are called in english). Yes, you can do 160km rides on water alone but thinking people don't perform better with decent energy intake during the ride is pure absurdity. Also, you didn't say what effort you ride at to think 1 banana is enough, there is a huge difference between randonnée (Z1) speeds & Z3-5

[@user-lp9xp5nm3w]

second

[@Bicycle_ty]

I like smoking a J after a ride while recovery

[@TheSJONGEJONGEJONGE]

Eat protein then sleep. Almost 9 minutes saved for not watching this hahahaha

[@BCPilotguy]

It's adaptation, not adaption, that isn't a word.