The 5 step plan to outperforming Lance Armstrong clean
Unless you've been holidaying on a desert island for the last 18 months you will have noticed that cycling is now pretty big news in Britain. But there have been two sides to the media's attention: the first being the great achievements of Bradley Wiggins, Chris Hoy, Victoria Pendleton and Laura Trott; the second the depressing confirmation of Lance Armstrong's drug-filled exploits in winning seven yellow jerseys. But where cycling is now taking a cleaner stance - thanks, in part, to the efforts of the British influence - athletes are turning to sports science, physiotherapy and the art of recovery rather than a cocktail of blood transfusions, EPO and cortisone.
So how does a Tour cyclist cross the line as fresh on Day 21 as he does on Day 1? The answer lies in the warm down and regeneration of the body. There are 5 common steps:
- The warm down - Introduced by Team Sky in 2010, each team jumps back onto a static bike laid out next to the team bus after a stage and rides at an easy pace for at least 15 minutes. This allows the body to continue to flush out the waste products produced during vigorous exercise whilst the muscles gradually recover and return to their optimum efficiency.
- Nutrition - Packing in enough good calories to allow the body to repair and have enough energy is vital. But bearing in mind how many hills these cyclists have to climb, it's no surprise that there's a fine line between eating enough and not carrying unnecessary weight through the Pyrenees or the Alps.
- Hydration - A cold beer may be tempting after a hard day's work but taking in enough fluid is a constant struggle for cyclists in Le Tour. At the heart of this is water of course, but modern science suggests that fresh fruit juices, vegetable juices, yoghurt, milk and smoothies can also be of benefit to replenish tired bodies.
- Active recovery - As in the warm down, gentle activity can prevent muscles from seizing up and rid the body of toxins and waste products that accumulate in the lymphatic system. A light ride the morning after a stage can get the lymph system moving thus disposing of these noxious substances.
- Physiotherapy - Now an essential part of each team's support crew, physiotherapists - or "soigneurs" as they are known in the French race - are an integral part of recovery. Massages complement active recovery and warm downs in removing waste products from the muscles as well as preventing muscle stiffness through the Delayed Onset of Muscle Soreness (DOMS). Physiotherapists also play a role in helping to prevent and treat any injuries to muscles, joints and ligaments during the course of a pro cyclist's season.
If you are a keen sportsperson or just enjoy a little recreational exercise but suffer from aches and pains, why not contact us to discuss our sports injury treatments and physiotherapy in Nottingham. Call us now on 07866 464385.