REACH YOUR PEAK

Boost your performance in the saddle with the latest sports science and tech findings

01 The truth about recovery

Recovery is big business, with the ‘body-support and recovery products’ industry set to grow from $1.8billion in 2021 to $7.3billion in 2026. That’s an increase of nearly 400%, which should make us the most rest-andrepaired riders in history, thanks to multiple products including compression socks, sportsmassage guns and foam rollers.

It’s a staggering growth forecast, especially when many of the products on the market lack independent studies into their efficacy. And it’s this lack of empirical data that led a team from Madrid to compare different recovery strategies to see which worked best.

The Spanish scientists recruited 15 recreational athletes to perform a high-intensity training session followed by one of three 15min protocols: low-intensity pedalling (active recovery), neuromuscular electrical stimulation (NMES) or total rest (passive recovery). Each participant undertook three tests, and the three strategies were a minimum of 72hrs apart and maximum of one week apart.

Tests were then done at different times during the following 24hrs to assess the physical and perceived effectiveness of each recovery option. These included the subjects’ rate of perceived exertion (RPE), heart rate and performance capabilities via a jump test.

The results? Apart from a slightly improved perceived recovery after NMES, each proved as effective as the other at clearing out metabolites, suggesting that money spent on tools such as electrostimulation equipment could be better spent elsewhere.

For us, the best way to maximise recovery is training-based, so never follow a hard set with another. Also, ride progressively harder for three weeks before a week of physical and mental refreshment. Then progress from where you left off at week three. Sleep well and refrain from too much alcohol post-ride.

Takeaway Establish a training plan and schedule recovery blocks

“A RECENT ARTICLE IN THE EJSS CONCLUDES THAT SPORTS-SUPPLEMENT USE INCREASES THE LIKELIHOOD OF DOPING”

02 Under not over

A team of sports-science heavyweights has suggested in the journal Sports Medicine that many athletes who are displaying symptoms of overtraining are actually under-fuelling. Overtraining symptoms such as heavy fatigue stem from many of the same places as the condition known as Relative Energy Deficiency in Sport (REDS), namely low carbohydrate and energy availability. Time with a good nutritionist and coach will clarify – ideally prevent – either condition.

Takeaway Don’t obsess over weight and competitive highintensity indoor sessions!

03 Evidence on tape?

Kinesio tape is one of those rehabilitation methods that’s gained a foothold in sport. It works by lifting the skin slightly, resulting in less inflammation. But evidence for its benefits is equivocal. Until now, according to a study from the University of Malaga that had 54 volunteers face three consecutive days of 4hr cross-country skiing sessions. The three groups were then taped with Kinesio tape, placebo tape or nothing. The results? The Kinesio group reported significantly less soreness, suggesting it’s good for short-term pain. Anything longer, seek out a professional.

Takeaway Kinesio tape could help recovery. But prevent back pains with a weekly S&C session

04 Source of doping

It’s often mooted that soft drugs such as cannabis are a gateway to harder drugs like cocaine. Sport reflects society and a recent article in the European Journal of Sport

Science (EJSS) concludes that sports-supplement use increases the likelihood of doping.

Researchers at Canterbury University found that ego-oriented athletes are more likely to dope than task-oriented people. A personality questionnaire can identify which type a rider is, in turn helping us support young riders.

Takeaway Stick to a nourishing, energising diet where possible

05 How much should women drink?

Insight into women’s physiology and its relationship with exercise is chronically under-researched. However, things are improving, thanks to insights such as that in the EJSS, where Paola Rodriguez-Giustiniani examined the fluid and electrolyte needs of female athletes. The Hibernian FC performance nutritionist investigated whether fluctuating levels of hormones oestrogen and progesterone during the menstrual cycle (which impact core body temperature), affected how much an athlete should drink.

Studies to date suggest these hormonal changes don’t contribute to water retention during exercise. However, Rodriguez-Giustiniani did say that female cyclists at the upper end of these hormonal changes could endure ‘greater disturbances in fluid and electrolyte balance’.

A professional sweat test (try Precision Fuel and Hydration’s online one) is a good way for all cyclists to pinpoint their specific fluid and sodium needs.

Takeaway Sipping 500ml of electrolyte drink an hour on summer rides is a good starting point