Riding for many days is a difficult test for both body and mind, and avoiding injuries during riding is crucial. Pre-training and preparation, full energy replenishment during riding, and mastery of your own rhythm are all useful, but as important as these is what you do after a day of cycling.
Set a massage plan
How to recover quickly during multi-day cycling
If possible, get a massage every night to help muscle recovery
When glycogen begins to deplete and lactic acid begins to accumulate, the first area of ​​perception is in your lower limbs. The correct massage will eliminate its side effects. The massage needs to focus on the muscles such as the rectus femoris and the flexor muscles, including the psoas and glutes.
Paying special attention to the back of the neck and the erector spinae (three rows of muscles extending down the spine) can relieve the pain of anti-gravity muscles.
Stretch recovery
How to recover quickly during multi-day cycling
Sir Bradley Wiggins is doing an Indian knot and he knows how important stretching is
Muscles are connected by two fixed contact points. Stretching after riding can reduce the strain on the muscles during work.
Phil Burt, a team of the Sky Team and the British National Team, suggested four actions after riding, including a Bulgarian deep squat, an Indian knot, an improved stretch hurdler stretch, and an ITB bubble axis stretch. A good 30-second stretch and 60-second foam axis are effective for pain relief.
Do not know how to do these actions? Click: British National Team doctor: 4 stretching exercises that must be done after riding.
"Icefire two days"
Flushing your thighs alternately with hot and cold water is a simple and effective way to stimulate nutrient blood flow - but think twice if you are thinking about taking an ice bath. New research shows that a 15-20 minute hot bath is a better choice. The ice-water bath will reduce inflammation and muscle soreness, but these chemical reactions are the basic conditions for training results, so the ice bath will eventually reduce the training effect.
How to recover quickly during multi-day cycling
Stay active
Once you complete a ride, you need to start active recovery right away. After riding for a long time, you should cool for 10 minutes on the ground or on the riding platform to keep the heart rate in the first interval (50-60% of the maximum heart rate. The current most popular theoretical maximum heart rate formula is the maximum Heart rate FCmax=220-actual age). In the evening you can do a simple ride, run or walk to promote the body's metabolic waste in the muscles.
Pet Bed
Your dog may love to slip into your bed or lounge on the sofa in your home, but there is no doubt that they would love a bed of their own. They may seem content when lying on the floor, but if you are like most dog parents, you know how happy your dog can be when sleeping on a soft, plush surface. Fortunately, when pet dogs rest and sleep, they don't need a human bed to keep them comfortable. All that is needed is a comfortable dog bed to please any shape, breed, age and size of puppy. There are different types of dog beds on the market to choose from, so the process of deciding which one is best for your dog can be a little confusing.
We are here to help! We have combed through a huge range of dog beds to introduce you to the best ones. We have compiled a list of the different types of dog beds and explained the differences so that you will know what to expect from each one. Here are the details.
1. Upholstered beds
Credit: Africa Studio, Shutterstock
The first type of dog bed is known as a bolster. A bolster bed has a soft base and plush bumps that are designed to mimic the nest box that a female dog gives birth in. In nature, a nest box might take the form of a hole in the ground, a hollowed-out tree or a cave of some kind.
In a home or breeder's facility, however, puppies are usually born in homemade or purchased boxes with sides that keep them warm and secure until they can see, hear and walk independently. As dogs get older, they still like the comfort of knowing they are safe, just as they did when they were babies.
A bolster bed is the perfect solution for dogs who like to burrow under the covers or snuggle in a corner when they sleep. The soft bed will allow your dog to sleep comfortably for hours on end, with the sides providing a little extra support and peace of mind while they sleep. This type of dog bed comes in a variety of colours and a number of different styles. Some even look like sofas!
Our favourite upholstered beds.
2. Raised beds
Every dog and owner can benefit from a raised dog bed. This bed will keep your dog off the ground so they don't sleep on any pressure points. Raised dog beds are breathable, easy to clean and maintain and most can be used indoors and outdoors. Even young pups will love snuggling up in the yard or on a raised bed when camping.
Our best bet.
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