Fuel your engine at all times or risk running out of gas - when you bonk hard it takes a long time to get back to normal, as much as two weeks. Sleep Hit the snooze button on the alarm clock - or make sure you get to bed at a reasonable hour. The body does most of its muscle repair when you're asleep. The more you train, the more you should sleep, or at least rest. Massage Massage is one of the oldest tools for recovery in cycling.
Every professional racer receives regular massage, as much as two hours per day during hard races.
Massage helps move lactic acid out of the muscles and relieves soreness. It doesn't take a massage therapist to work on your legs, either. As little as 15 minutes of your own basic massage will help speed recovery. Your body isn't designed to do hard efforts day after day. Stress Psychological stress raises your heart rate, which in effect is a workout in itself.