And after the Ro’ride is the after(care) party – Rocycle
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And after the Ro’ride is the after(care) party

20-05-2019

Whenever you come into the studio, you work your ass off. You’re sweating, and you’re exhausted. Never has this been truer than during the Summer Strong Challenge. Powering your way through so many rides in such a short period of time is intense. Whenever you come into the studio, you work your ass off. You’re sweating, and you’re exhausted. Never has this been truer than during the Summer Strong Challenge. Powering your way through so many rides in such a short period of time is intense.

And because of that, there’s never been a better time to pay attention to your post-Ro’ride routine. You’re doing a world of good for your body and your mind during class, and you don’t want to undo all of that by skipping out on a little bit of self-care, right? After all, this will only extend the amazing high you get from those 45 minutes on the bike.

Foam rolling: Although you can foam roll prior to your workout (this can help you have a better warmup and decrease your muscle density), we prefer to foam roll after class. Research has shown that foam rolling after a workout can actually help your muscles recover faster than they would without it. It will improve your range of motion and reduce that post-HIIT soreness you experience after class.

Hot or cold therapy: Alternating between a hot and cold shower or bath, sometimes known as contrast water therapy, is a great way to reduce inflammation in your muscles and increase circulation at the same time.

Active recovery: You’ve probably had this suggested to you once or twice before, but a little bit of active recovery is highly effective in reducing the muscle damage endured in a particularly intense workout. Taking part in our complimentary 15-minute workout off the bike after class is a great way to engage, and your cycle home is also ideal!

Recovery fuel: This is probably the most fun, most delicious way to improve your aftercare routine. It’s important to top up your levels of vitamins, proteins, antioxidants and carbohydrates after a killer ride. Doing so will speed up your recovery process immensely. If you are riding at Rocycle Amsterdam City, grab The Sh*t or The Post Workout Avatar. Both have a good balance of complex carbohydrates, fat and protein, plus plenty of vitamins, to get you feeling groovy in no time.

Drink water: You may be thinking ‘duh,’ but this is one of the most crucial elements for recovery. Dehydration is one of the things that can affect your performance in a ride most, so you want to be sure you keep up your hydration levels before and after a ride.

Catch those Zzzs: We can imagine we don’t have to tell you twice when it comes to this tip. Getting proper rest is very important for recovering properly and quickly. On the days you smash a Ro’ride – or a Ro’asted if you’re crazy – you need to get at least seven or eight hours of deep sleep. Go to bed at a reasonable hour and wear an eye mask if light gets into your bedroom. Your muscles will thank you.

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