Performance Tips

7 Essential recovery TIps for Cyclists

Prioritize Sleep - Muscles rebuild while you rest, aim 7-8 hours of quality sleep for optimum recovery.
Hydrate like a pro - Drink plenty of water pre, during and post ride, electrolytes are key after long sessions to replace lost minerals, aim at 550-750ml/hour during the ride
Refuel with 30-45 mins - Also called as Golden window to kickstart recovery and repair of muscle fibers, eat a balance of carbohydrates and protein rich diet.
Active recovery is important - Do 30-40 mins of easy walk or easy spin
Post ride treat your muscles - Stretch to relax and improve flexibility
Listen to your body - Monitor signs of fatigue (sore muscles, elevated resting heart rate, body/heart rate not responding to effort sudden, loss in weight by 3% post long ride, etc,.) take it easy - reduce intensity and workout time, connect with your coach!
Take time to relax your mind, unwind and recharge your self both mentally and physically.

Recovery is where the magic happens, Ride hard - Recover harder!

Speed

The velocity you are riding at - Power increases with the cube of speed

CdA (Aero Profile)

Combination of rider + equipment aerodynamics - Lower CdA = less air resistance = much lower power

Air Density (ρ)

Affected by altitude, temperature and humidity - Lower air density (e.g., at altitude) reduces drag

Rolling Resistance (Crr)

Tire type, pressure, road surface

Linear power cost; rougher surfaces = higher power

Gradient (θ)

Uphill vs downhill terrain

More slope = more gravitational resistance

Wind (Head/Tail)

Headwind = more drag; tailwind = less drag

Weight (m)

Includes rider + bike + gear - Bigger effect on climbs; minor on flat roads

Bike Efficiency

Drivetrain, Reduction in actual power reaching the wheel mechanical losses (~3–5%)

Key Takeaways:

On flat terrain, aero drag (CdA and speed) dominates - up to 80–90% of resistance!
On hilly routes, weight and gradient matter more.
Even small changes in CdA, wind or tire type can shift your power.