5 Things Pogacar Always Does After a Ride

Summary

This video breaks down the critical first hour after a race, focusing on recovery routines used by top cyclists like Tad Pagacha. Key steps include light spinning on a trainer to clear lactate, refueling with a 4:1 carb-to-protein ratio, consuming cherry tart juice for muscle soreness, and layering up to regulate temperature. The video emphasizes the importance of consistency in these rituals for recovery, with practical advice for amateurs. It also explores individual variations in post-race habits and offers insights into how even small changes can improve recovery and performance.

Takeaways

• 😀 Active recovery is crucial in the first 60 minutes after a race, helping to clear lactate and metabolic byproducts from muscles more effectively than rest.
• 😀 Spinning at low intensity (100-150 watts) for 20 minutes after a race is vital for reducing muscle soreness, preventing leg pooling, and ensuring cardiovascular transition back to resting intensity.
• 😀 Refueling with a recovery drink within 15-20 minutes after finishing a race is essential for glycogen re-synthesis and muscle repair. A 4:1 carb-to-protein ratio is ideal.
• 😀 Cherry tart juice has recently been added to recovery routines because it reduces muscle soreness and accelerates recovery, especially between stages or races.
• 😀 Adding warm layers (jacket, scarf, woolly hat) immediately post-race helps regulate body temperature and protect immune function, especially in cold or windy conditions.
• 😀 Consistency in recovery rituals (spin, layer, drink) is key. Champions like Pagacha follow a strict, repeatable routine to downshift from race mode to recovery mode.
• 😀 Mental decompression is a vital part of the recovery process. Riders like Pagacha have consistent recovery routines, which help reset their mindset after a race.
• 😀 Some elite riders, like Yonas, include small variations in their recovery, such as calling a family member or having a physio session after the race.
• 😀 Remco Evenepoel sometimes adds extra miles post-race during non-priority races. He also uses a time trial bike for his cooldown, which helps his body adjust to specific riding positions.
• 😀 Post-race stretching is beneficial, but it should be done gently. Start with dynamic movements (like ankle rocks and hip circles) and finish with short static holds to loosen muscles.
• 😀 Consistency in recovery habits, like always having your recovery drink within a set routine, can make a big difference in overall performance and recovery efficiency.

Q & A

Why is the first 60 minutes after a race so important for cyclists?

The first 60 minutes are critical for transitioning the body from high-intensity race mode to a recovery phase. It involves processes like metabolic clearance, muscle repair, and preventing lactate buildup. Active recovery during this time helps clear waste products, reduce muscle stiffness, and begin replenishing glycogen stores, which are essential for recovery.

What is the purpose of light spinning on a stationary trainer immediately after a race?

Light spinning helps with metabolic clearance by flushing out lactate and metabolic byproducts from muscles. It also prevents muscle stiffness, maintains blood flow, and aids in the cardiovascular system's transition from high intensity to rest. Additionally, it assists in thermoregulation, especially in hot conditions or after summit finishes.

Why is it important to refuel within the first 15-20 minutes post-race?

Refueling within 15-20 minutes is crucial for glycogen re-synthesis and muscle repair. The body is most receptive to these nutrients right after the race. Consuming carbohydrates and protein in a 4:1 ratio helps replenish glycogen stores and accelerate muscle recovery.

What role does cherry tart juice play in a cyclist's recovery?

Cherry tart juice has been shown to reduce muscle soreness and accelerate recovery between training sessions or races. It is a recent addition to post-race recovery rituals, helping to reduce delayed onset muscle soreness (DOMS) and speed up overall recovery.

Why do cyclists quickly put on layers after a race?

Cyclists put on layers quickly to prevent rapid cooling, especially in windy or rainy conditions. This thermal control is important for protecting the immune system and maintaining comfort after intense exertion.

What is the main goal of the four-step recovery process outlined in the script?

The main goal is to downshift the nervous system from the sympathetic (race mode) to the parasympathetic (recovery mode) through a consistent recovery ritual. This includes light spinning, refueling, thermal protection, and gradual recovery, ensuring the body can repair and be ready for future efforts.

How do top riders like Pogačar approach mental decompression after a race?

Pogačar maintains a consistent recovery routine, which includes mental decompression as a key part of his ritual. He rarely deviates from this process, which helps him reset his mind quickly after the race. This mental reset is crucial for both physical recovery and preparing for future races.

What is the unique recovery practice of Remco Evenepoel compared to other riders?

Remco Evenepoel sometimes adds extra miles after a stage race, especially if it's a B-priority event. He follows the same recovery protocol but shifts it slightly, warming down on a time trial bike to simulate the unique demands of time trial positions and to maintain his familiarity with his TT bike.

Why is consistency emphasized in the recovery routines of top cyclists?

Consistency in recovery routines is emphasized because it helps the body and mind adapt to a stable and predictable process. Top cyclists like Pogačar benefit from following a reliable post-race ritual that includes light spinning, refueling, and thermal protection, ensuring that the body is always ready to recover and perform at its best.

How do cyclists integrate stretching into their recovery process, and why is it important?

Cyclists integrate stretching later in their recovery process, usually after their cool-down. Post-race stretching should be gentle and dynamic, focusing on loosening muscles without overextending. Stretching helps improve flexibility, prevent stiffness, and reduce the risk of injuries while promoting a faster recovery.