Training

How to Recover After an Indoor Cycling Session

Recover from indoor cycling by following the three Rs: rehydration with fluids and sodium, carbohydrate replenishment and protein-based repair.

Date 28.04.2020

Author

maq

Topics

Indoor cycling on a trainer is now part of every athlete's routine. We try to achieve the highest possible training quality and generate the corresponding adaptations. Science has documented, however, that indoor or trainer cycling differs greatly from outdoor cycling. Among other differences, perceived exertion is greater, thermoregulatory efficiency is lower, heat-induced stress and relative intensity are higher, and peripheral muscle stress increases considerably because pedaling dynamics and biomechanics change (1–3).

Although indoor sessions are nowhere near as long as outdoor rides, their relative intensity creates a greater psychophysiological load. Appropriate nutrition and hydration before, during (https://glut4science.com/publicaciones/de-la-ciencia-a-la-practica/nutricion-hidratacion-rodillo-ciclismo-indoor/80 ) and after the session are therefore essential to optimize performance and adaptation, recover properly, and maintain the training plan.

Recovery is a decisive and fundamental factor in sports performance, so it is important to know how to recover from an indoor session. What should be consumed afterward, and in what amount?

The Rs of Recovery

When discussing post-exercise recovery, we must distinguish the nutritional steps or processes that ensure complete recovery. This process generally depends on multiple factors, including the intensity and duration of prior exercise, available recovery time, and individual and external factors. A logical sequence of actions covering recovery in a general sense is particularly important. These are commonly called the 3 Rs of recovery: rehydration, replenishment and repair. Following all 3 processes consecutively, chronologically and in order is essential.

Rehydration

An indoor trainer places additional thermal stress on cyclists because the setting does not allow adequate thermoregulation. Fluid losses after an indoor session are therefore significantly higher; we have documented losses above 7% during a 1,5h indoor session in professional cyclists. Rehydration is consequently a priority after indoor training. This process includes not only fluid but also additional electrolytes to restore hydroelectrolytic balance.

The appropriate rehydration protocol depends on several variables, especially the high individual variability in sweating rate. Recording body weight before and after a session and checking urine color, although not highly reliable or precise, can help us understand individual demands. Subtracting post-session from pre-session weight and adding the total volume of fluid consumed provides an estimate of the session's demands (4).

With this in mind, within 4 – 6h after exercise, fluid intake should restore 150% of the weight lost during the session using a mildly isotonic drink containing 5 – 6% carbohydrates, or 25 – 30 g per 500ml. These drinks should contain at least around 500 mg/L of sodium and, if possible, a combination of sugars—glucose and fructose—to facilitate water absorption (5,6).

Replenishment

The relative metabolic cost of indoor sessions is higher than that of outdoor rides. Given the peripheral muscle fatigue caused by indoor cycling and the potentially greater use of glycogen and glucose due to heat stress, energy intake during and after exercise deserves careful attention, especially when training twice in one day (read more here: https://glut4science.com/publicaciones/de-la-ciencia-a-la-practica/nutricion-dias-doble-sesion-rodillo-ciclismo/81 ).

Glycogen expenditure is high during moderate-to-high-intensity exercise, especially when duration exceeds 1h, so post-session replenishment directly determines recovery (7). Carbohydrate intake after exercise is therefore essential to restore as much glycogen as possible and recover fully for the next session. Glycogen resynthesis has two phases: an initial insulin-independent phase lasting 30 – 60 min through the Glut4 transporter, and a later insulin-dependent phase (8,9). Consuming carbohydrates during the cool-down or immediately after exercise can therefore be an excellent option.

The maximal rate of muscle and liver glycogen resynthesis is limited, so consuming more than the known amount can saturate synthesis. An approximate intake of 1 – 1,5 g/kg body weight/hour is recommended (9). Combined intake of glucose and fructose has also been shown to increase liver-glycogen resynthesis (10).

Taking all this into account, an intake of 1 – 1,5 g/kg body weight/hour of carbohydrates—glucose plus fructose—is recommended together with adequate fluid, as described above. Subsequently, and always according to the demands of the previous and following sessions, consume an appropriate amount of carbohydrate through food: from 1 – 3 g/kg/day for light sessions up to 5 – 8 g/kg/day for intense sessions.

Repair

Repairing structures, especially muscle, that are damaged during exercise forms part of the 3 Rs of recovery. This process is particularly important over the long term. Protein is needed to recover these muscle structures, but its quality and quantity should be selected carefully.

Quality refers to a protein with the greatest possible range of amino acids, with particular attention to essential amino acids and leucine. Whey protein is the most complete and suitable option in this respect. Protein properties resulting from processing—hydrolyzed, isolated, concentrated and so on—also determine quality in terms of absorption speed and amino-acid supply. Protein absorption, metabolism and resynthesis are limited, so consuming more than the documented biological limit provides no additional effect (11,12).

Glycogen resynthesis with glucose and fructose intake

For recovery, around 0,3 – 0,4g/kg body weight of a leucine-rich whey protein is recommended. This generally equals a protein bolus of approximately 30g.

Conclusion

In summary, recovery after an indoor session depends on many factors, primarily intensity and duration. Following a chronological process of rehydration, replenishment and repair can and should ensure appropriate recovery.

When intensity and duration are high—above 1h—carbohydrates become more important: 1,2 – 1,5 g/kg/h from glucose and fructose. When intensity and/or duration are lower, a smaller intake such as 0,5 g/kg/h may suffice. Rehydration and protein are necessary in every recovery process, always matched to session demands as explained.

Because total daily energy expenditure during confinement is much lower, food intake should be adjusted accordingly. Recovery must never be compromised, however, because doing so may impair assimilation of the work and suppress immune function. Ensure full post-session intake and, if desired, make appropriate energy and nutrient restrictions in meals farther from training.

Crown Sport Nutrition® Recommendations

After Intense Sessions:
- Total Product Amount: 1 sachet/serving of ISODRINK, 2 – 3 capsules of PRO Salt Caps, 1 serving of 3:1 PRO Recovery and approximately 20 g of Whey Protein⁺.
- How to Take It:
  - Take a standard serving of 3:1 PRO Recovery: 50 – 59 g dissolved in 300 ml of water. Begin drinking as soon as possible.
  - Take a standard serving of ISODRINK: 32 g dissolved in approximately 400 ml. Alternate it with the recovery drink.
  - Take approximately 20 g—about 1 scoop—of Whey PROtein⁺ in 250 ml of water.
  - Take the 2 – 3 PRO Salt Caps while drinking any of the products above or with an additional glass of water (200 ml).
  - Continue drinking water throughout the day to accelerate rehydration.

After Moderate Sessions:
- Total Product Amount: 1 sachet/serving of ISODRINK, 2 – 3 capsules of PRO Salt Caps, ½ serving of 3:1 PRO Recovery and one serving, approximately 35 g, of Whey Protein⁺.
- How to Take It:
  - Take a standard serving of ISODRINK: 32 g dissolved in approximately 400 ml. Alternate it with the recovery drink.
  - Take a half serving of 3:1 PRO Recovery: 25 – 30 g dissolved in 200 ml of water.
  - Take one serving, approximately 35 g, of Whey PROtein⁺ in 250 ml of water. If desired, mix it with the recovery drink—for example, add the half serving of recovery product and the serving of Whey Protein to 500 ml of water⁺.
  - Take the 2 – 3 PRO Salt Caps while drinking any of the products above or with an additional glass of water (200 ml).
  - Continue drinking water throughout the day to accelerate rehydration.

After Light Sessions:
- Total Product Amount: 1 sachet/serving of ISODRINK, 2 – 3 capsules of PRO Salt Caps and one serving, approximately 35 g, of Whey Protein⁺.
- How to Take It:
  - Take a standard serving of ISODRINK: 32 g dissolved in approximately 400 ml. Begin drinking as soon as possible.
  - Take one serving, approximately 35 g, of Whey PROtein⁺ in 250 ml of water.
  - Take the 2 – 3 PRO Salt Caps while drinking any of the products above or with an additional glass of water (200 ml).
  - Continue drinking water throughout the day to accelerate rehydration.