Dylan Johnson a percussion massager? I recently got one and think it’s pretty useful and I feel a lot better using it. I think it can replace a foam roller in most situations as on a foam roller your legs are flexed in certain positions when you’re trying to move, etc. but using a percussion massager can help you do that when you’re watching a movie or something. Also a lot easier to do. Also one cool topic could be when you should do these types of recovery, such as foam rolling and massaging. I’ve heard that doing them post ride and doing them a few hours before you sleep is perfect.
@@DylanJohnsonCycling Thanks, I must have missed it. However, it might be interesting to see if there is any significant difference in recovery with regular post-ride sleep with not-sleep-deprived athletes. I've watched your video and I think that you did not cover it(?). BTW, I love your scientific approach. Thank you for this channel.
I also find that when I wear my full length compression boots to go shopping I get lots of extra space from other shoppers, if you wear earphones aswell you cant hear any of the childrens screams or the laughing, its a win win
...Dylan's vids are a wealth of knowledge - essentially a virtual cycling library to be utilized as needed!.. I certainly appreciate the efforts and work he puts out there!
Great info. Minor point. When you refer to the benefits of whole foods and mention lemons, the supportive research you show is for Lemon Verbena which is a herb and not the fruit.
Love your videos. I know you are putting a ton of time into research and editing. GREAT JOB! Your efforts and informative videos are deeply appreciated!!
Its funny you mentioned the beer thing: I have numerous XC buddies that swear by this after short and marathon type races to a T!! A 6 pack of some craft beer is literally the night before "need to find for after the race"....hell I even have 1 that NEEDS to drink at least 3-4 the night before a marathon race. I have beer drinking friends with a bike riding problem...
Lot's of beer is a staple of traditional Tarahumara 100+ km running races too. It hasn't got a whole lot of alcohol in it, but plenty of carbs - in calorie terms full sugar soft drinks and beer are about the same, though beers carbs are more complex, which is why heavy beer drinkers often see amazing weight loss when they stop drinking.
This is a great and informative video! I would like to share my experience relating to some of the topics discussed here. I am over 50 years old and started riding a rickshaw(bicycle taxi) a few years back where I would work from 8pm to 3:30 am Friday, Saturday and sometimes Sunday afternoons depending on what events were happening. One thing that young people have that older people do not is circulation. The better trained an athlete is, usually the better their circulation is compared to a lesser trained athlete. For someone is older or new to a certain kind of workload and is destroyed after a workout, a hot bath with acupressure massage in the bath with soap and a washcloth can loosen up the stiff muscles and joints dramatically. One thing that helped me dramatically was after the hot bath, to put on long sleeve shirt and pants to retain the heat and to elevate my legs to gravity assist the removal of the inflammation in the joints and muscle tissue. This hot bath and elevation really kickstarted my circulation and allowed me to recover much more quickly. There were some high load weekends where my legs were still very sore. One of the guys told me to roll out my legs..... The roller were an absolute game changer for me where sometimes I would be pulling a 300 lb steel trailer behind my mountain bike and sometimes between 6 and 8 passengers at over 200 lbs each weighing collectively 1200 to over 1600 lbs making it that sometimes I was pulling about 2000 lbs with the super short gears on the bike. The other thing about pedicabbing is that unlike having proper warmup with regular cycling, you might be waiting 30-45 minutes for people to come out of an event. Them all of a sudden 6 people jump on and want a ride somewhere. This kind of an environment is tough on the body and when events were stacked for successive days, it was difficult to recover quickly enough for the demand. I wish I knew about the importance of replenishing of the carbs quickly that I learned from this video. Recently my son and I have started riding road bikes during the Corona virus and we will keep much of the information from this video in mind to recover more quickly for future rides.. Thanks Dylan! Great channel!
Great insight. Thank you for listening to our comments and taking the time to research this topic. .Recovery starts with Sleep, Nutrition and Hydration. From thee with so much focus on recovery lately. One should decide whether a method is fact or fad. As everyone is different various methods may be good for one athlete and not another. Trial and error. The chosen method should speed up recovery and reduce aggravating the body.
Self awareness to your physical body and mind and taking notes but also having the open mindedness to try different things is key. Nothing beats really knowing yourself.
Really informative and well presented video. This is exactly the kind of content that fitness youtube needs more of. Scientifically backed advice and a nuanced look at the evidence, with an entertaining tone too. I've just discovered your channel but I'm really enjoying what you've put out there :)
I love a compression sock and here's one to add to the list: electro-stim (tens machines like Power Dot, etc). I've been using these in recovery post HIIT exercise on my legs to great effect in shortening recovery time between sessions. No pain whilst using and greatly reduces soreness. I'm diving into the science papers on the topic now. Fantastic vid as ever!
Love the science based approach to your videos, they are very informative and your delivery is spot on. Going to sign up in the next few months for your coaching. Keep up the great work
I really appreciate Dylan's videos too BananaChipzzz but there's no need to bash on TR or pick one side over the other. Both channels offer good science-backed information. We're winning if there's multiple sources of great info out there :-)
Daniel Adams it's my opinion.. there is a need because I felt like expressing it. Like it? Great. Don't like it? Great too. TR may be "science based" too, but they ramble on ad nauseum. Dylan is clear and concise to which I appreciate - and shows the relevant studies. "Coach Chad" seems to just string scientific sounding words together in a bout of cycling verbal diarrhea that usually comes to no conclusion. It may sound like TR bashing, but I like to think it's more "Dylan-praising", as he does a better job.
For me, if i am really sore and stiff and rolling and stretching isnt enough or isnt hitting the right spots, massage will help me relax and sleep better and sleeping well is obviously of huge recovery benefit.
Re: glycogen reloading... for all other recovery techniques you looked at how they affect the next day, but for eating after workouts you only addressed the rate of resynthesis. The key is will you have enough muscle glycogen for your next workout. It’s critical to get carbs in quickly if you’re working out again soon, like twice a day. If you’re not working out again until the next day, basic overnight resynthesis rate is fast enough.
For a lot of the workouts you do this is true but particularly long and hard sessions were you get very glycogen depleted it can take quite a while to get back to normal levels.
24 hours seems to be just fine for most cases, but depending on the sport and amount of muscle damage it may take a little bit longer. For example this study ( www.ncbi.nlm.nih.gov/pubmed/21448723) noted that even after 24h soccer players had not recovered glycogen despite high carbohydrate diet. "the present study provided further evidence that glycogen resynthesis is slow after a high-level soccer game even when players digest an optimised diet rich in carbohydrates and creatine." Soccer has a lot of eccentric loading on muscle which is known to cause more damage to muscle. For cycling, if you are doing a lot of huge sprints or overgeared/high force work I am sure you cause serious disruption and glycogen resynthesis may take a bit longer than 24h.
just discovered this channel. Amazing videos, man! Thank you for leaving the links to the research and not just saying guesses and personal opinions based in something that we can't see. thank youuu!!
Great video... Just a minor nit-pick... The study you showed was about lemon verbena ... a herb, not the fruit lemon if I've seen correctly. Doesn't change the point you make, so please continue your good work.
Thanks, Dylan! Like all your other videos, this one is well worth the time spent watching it. A foam roller is now on my shopping list. BTW, on your advice, I've been hitting the weights, and so far I'm noticing that I can put down higher intensity intervals with less perceived exertion. Doing a short, hard climb or opener doesn't hurt as much as it used to. So, thank you for that, too!
You've saved me days of searching through EBSCO. Thanks for putting these out. Being new to fitness, I've fallen into a lot of unhealthy fitness trends, to the point where I started searching for every claim made to me. It is time consuming.
I just have to say that even if it appaers cringey: I‘m 50years old coming from icehockey and now doing crossfit competitively in my age group. I don‘t know how I landed on your channel here but I train my basic cardio on the mountainbike. So here is my point: You are a impressive guy. I don‘t know ho old you are but I guess in your esrly 20‘s? I literally never came across a young person with that clear a mind and knowledge in any subject. You also have no attitude like trying to be supercool or entertaining. Therefore you are both of these things and informative in addition. Please stay on that path it‘s absolutely amazing and the best channel regarding training I came across. (excuse my english rhough I‘m Swiss).
Personally, I've never experienced a diff when putting legs up after a ride for short time. However, I note a difference when sleeping at night with elevated legs (doesn't need to be that high).
I am just starting to watch your video's and truly appreciate all your research. I have one thing I wanted to point out and it may have already been updated somewhere so if it has, I apologize for the repeat. You mention/read from a "lemon" study, when in fact it was a study on lemon verbena. This is a plant with a lemon fragrance, not the citrus fruit. I am all for lemon verbena... so far science has shown it's effectiveness on muscular damage markers.
Hey Dylan, great videos - love them and watch them all. I realize most of your watches may be men, but I am wondering if you think it might also be appropriate to include a discussion of possible sex differences for this topic, as well as other topics.
13:43 The delivery of that line was PERFECT lol! Very high quality video, thanks. When taking in the carbs after training should you try to match the calories burnt? For example if your device stats (heartrate+powermeter based) say you burnt 2200 kcal should you actually try to match this in your post workout meal? That would mean A LOT of oats, like 400g or something no? You're maybe aware of the fact that World Tour team JumboVisma have an app designed to give each rider optimised personal post training nutrition based on their physiology and type of riding done during the day. Maybe an idea for another video? Anyway, great stuff, greetings from Belgium.
Hey man I haven’t been so moved by a knowledgeable person probably ever. You’re very much like myself how I base everything I do off science and facts. However, I myself, have a lot of years under my belt doing scientific trial and error and that seems to be the only difference between you and I. Not that you haven’t, but the videos suggest otherwise. That being said, you’re very methodical so I doubt you haven’t experimented plenty yourself which I would love to see. Tons of respect and look forward to watching all of your videos
Recovery improvements like for example Icing or compression clothing IMPROVE your recovery time, so in this regard it is good, however, the adaptations that occur within the muscle to increase performance are 'driven' by mechanisms that cause the pain. By getting rid of the pain the adaptations that occur are SMALLER than if you just deal with the pain... So, if you were riding a stage race and needed to be on good form every day (e.g. say you were Geraint Thomas aiming for the TdF) then icing and compression is good. However, if you were still say Geraint Thomas, but now you're at say Paris Nice and using the race as training then you should avoid icing and compression for better adaptations.
I agree with you for some of the methods I mentioned but for others the science was limited to non existent. Does't mean you're wrong, it just means more work needs to be done in that area.
Can we get a study result from using electrical muscle stimulation (EMS) devices)? Not so much a TENS unit, but one of the actual EMS units with different modes like recovery/relaxation/etc. Very well put together video, and BHD can still take recovery days while getting dropped, he knows how to recover like a boss. 20%!
Great video, and summary of studies that definitely don’t get covered elsewhere. I’d really like to see some content on how to order sessions for the best performance - i.e. I’d guess doing 10 second sprints after rest days is going to be more beneficial than doing it after a hard training block when you can’t really push it hard. I’ve not really been able to find much research on this, but it seems significant.
My recovery meal post ride is either mixed pasta and ground bison with a Dr. Praeger supergreens burger all mushed together in the sauce, or a mix of white rice and quinoa with ground pork, also with a supergreens burger. I don't know if my diet is aiding in my recovery or not, but it's very high in carbs. It also helps to go comatose in the recliner for a while afterwards. Ha!
Compression garments: I read a study indicating that their use post exercise may hinder the desired physiological adaptations in the training phase. However, they may be beneficial between races when recovery is preferred over adaptation.
For over 20 years, I've been doing short, easy, so-called recovery rides between races that are 2 days apart, and I've never noticed any difference with my legs during the 2nd race, whether I do the recovery ride "properly", incorrectly, or not at all. In the "summer' season in Australia, I usually do criteriums on Tuesday and Thursday evenings (and sometimes Sat arvo), and do an easy Wednesday ride, typically for no more than an hour. I've had both really good and really bad "Thursday night legs" after doing my recovery properly, but I've also had both great and bad Thursday races after accidentally riding too far or a little too hard on Wednesdays. I figure eating and sleep are more important than how "correct" we do recovery rides, within reason, of course.
Very informative video, great to see things backed up with studies. However I believe that you could keep a recovery habit even if it supposedly doesn’t work (as long as you don’t spend a fortune on it). As long as you feel good (even if it is through a placebo), you will probably perform good. Test things out for yourself and see how you feel
So, I'm not necessarily sore, but my legs are quick to fatigue. Not just the day after the ride, but it just seems to not be going away at all. I live on the 3rd floor, and by the time I get to the top of the stairs, my legs are burning. This is not normal! Perhaps consuming more carbs after every ride would help. We'll see.
Well, for me, streching with deep breathing (like in yoga) at the same time - works for sure, after this kind of streching it feels like blood with all the good stuff is flowing easier for muscles and they are getting what they need :)
How long do you take to prep these videos, along with all the research, analysis, scripting, and editing? Really good science communication by the way!
Thx for your amazing videos. Just hang in there! Questions: 1) you are showing us: Carbs 220g better recovery than Carbs 112g + 40,7g Protein than Carbs 112g only. So what is with Carb 220g + 40,7g Protein? What is your recommendation for carbs and protein Pro Kilogramm Body weight? 2) your opinion about electrotherapy (Compex)? Treten nicht schalten, cheers David
Any information on the amount of protein cyclists need? For example, I try to eat 3 balanced meals a day, fuel appropriately during rides with gels etc, and I also drink a protein shake before bed. The shake before bed often leaves me feeling too full and even sick after a day of eating. I think I would feel better after my typical 3 meals, but I want to be sure I get enough protein for recovery. Each meal has ~20-30g protein, so I would bet I get around 60-90g protein with meals and an extra 20-30g with the shake.
My advice would be to cut out the protein shake. If you are eating enough calories then it's very hard to not get enough protein. As long as you are eating lots of whole foods and paying attention to have a higher protein food with each meal you should be fine. Protein shakes are high in protein and not a whole lot else, they aren't a healthy source.
Hi Dylan, some offtopic question: do you have any tips and tricks for people who want to ride road bike and run? In my area (Eastern RUssia) road cycling is not developed while running is quite popular. But I love cycling and want to be competitve in both sports,
Cycling and running can both be incorporated together pretty easily but it depends on what you’re training for. Running on and cycling on the same day is fine but make sure you have recovery days built in where you only do one for a short period of time at a very easy pace or just take the whole day off. Applying what I say in my fast on 6 and 10 hours a week videos works great. Just add in runs or replace some of the bike workouts with runs.
Another great video, Dylan. Regarding protein, the results are specifically in the context of recovery. Are there benefits for cyclists in taking protein for muscle growth following interval training? I don't need to race the next day, but I do want to get full benefit out of today's workout. TIA
I wonder if there is benefit of biking in morning while fasting (missing breakfast). Seems to work for me and makes intermittent fasting a little easier as I don't have to think of food. Also, keto enthusiasts may not care about glycogen replenishment.
*Anecdotally, cold water (ice - ack!) baths have worked for me to take away soreness.* Improved performance? - unknown. In comparison, I have never been able to truly determine any benefits from post-ride recovery drinks/foods, nor stretching, massages (although I like them:-), vitamins, supplements, and not even from particular foods enroute (although a sandwich on a century beats four granola bars).
There are a lot of activity monitors claiming to measure your recovery state by measuring Heart rate variability (HRV), orthostatic HR changes and sleep. Companies like whoop, oura ring and polar are selling products based around these features. What is the evidence that HRV is a good marker of recovery? Is there a better way to measure recovery?
@Dylan Johnson, how about what does science say about Electrical Stimulation (Compex and the likes)? Both for recovery but also for strength, race prep and other programs they typically contain...
Question about the studies you mention ... The sample sizes in the studies seems pretty small. I understand that you are looking at the prevailing weight of evidence across multiple studies, but I'm not sure that aggregating multiple studies with small sample sizes increases the strength of a finding. That may just compound the errors found in studies with small sample sizes. I don't bring this up to argue with your general conclusions in this video, but rather because I'm curious if this is considered a general problem with sports science.
Finding a recovery method that reduces post-workout muscle cramping -- I mean extreme not mild cramps -- at night or when cooled down would be nice. I hate that my feet and my hamstrings reliably want to turn on 100% at the wrong times out of my control. It's also dangerous to have leg cramps when swimming in cold water.
Suffered from cramps most of my life due to poor nutrition. Eating better helps more than anything else I've tried. Avocados have become my go-to food when I feel cramps now (on salad, avocado shakes, etc). www.healthline.com/nutrition/foods-that-help-with-muscle-cramps
Post work L- Glutamine seems to work very well for me for recovery and decreased soreness. Been using for years, add to choc milk. Any thoughts on this?
In the tomato juice study, how can we know the improvements in performance weren't just because the experimental group were given high carb fruit juice after every session? I know it shows their antioxidant levels increased but that doesn't seem to be the only factor that could have contributed to the improved performance
I'm catching up on the TrainingPeaks podcast and listed to "The Science of Recovery with Christine Aschwanden" yesterday. She backs up a lot of what you say here. (www.trainingpeaks.com/coach-blog/coachcast-the-science-of-recovery-with-christie-aschwanden/) I'll be getting her book "Good to Go" for sure. Have you read it yet or listened to that podcast?
Are there any recovery methods that I missed in this video that you'd like me to cover?
How about a nap after a workout? "Back in the days", it used to be my favourite one on the t&f training camps with 2 workouts a day schedule.
Dylan Johnson a percussion massager? I recently got one and think it’s pretty useful and I feel a lot better using it. I think it can replace a foam roller in most situations as on a foam roller your legs are flexed in certain positions when you’re trying to move, etc. but using a percussion massager can help you do that when you’re watching a movie or something. Also a lot easier to do. Also one cool topic could be when you should do these types of recovery, such as foam rolling and massaging. I’ve heard that doing them post ride and doing them a few hours before you sleep is perfect.
@Michal Warias I made a video on sleep. Check it out.
@@DylanJohnsonCycling Thanks, I must have missed it. However, it might be interesting to see if there is any significant difference in recovery with regular post-ride sleep with not-sleep-deprived athletes. I've watched your video and I think that you did not cover it(?).
BTW, I love your scientific approach. Thank you for this channel.
What about legs up the wall for 10-15 mins a day
I also find that when I wear my full length compression boots to go shopping I get lots of extra space from other shoppers, if you wear earphones aswell you cant hear any of the childrens screams or the laughing, its a win win
So in summary, for a good post-recovery you can use both the carrot and the stick.
...Dylan's vids are a wealth of knowledge - essentially a virtual cycling library to be utilized as needed!.. I certainly appreciate the efforts and work he puts out there!
I do stretching not to eliminate soreness but to remove a tension from the joints
Great info. Minor point. When you refer to the benefits of whole foods and mention lemons, the supportive research you show is for Lemon Verbena which is a herb and not the fruit.
Love your videos. I know you are putting a ton of time into research and editing. GREAT JOB! Your efforts and informative videos are deeply appreciated!!
Its funny you mentioned the beer thing: I have numerous XC buddies that swear by this after short and marathon type races to a T!! A 6 pack of some craft beer is literally the night before "need to find for after the race"....hell I even have 1 that NEEDS to drink at least 3-4 the night before a marathon race.
I have beer drinking friends with a bike riding problem...
L
Lot's of beer is a staple of traditional Tarahumara 100+ km running races too. It hasn't got a whole lot of alcohol in it, but plenty of carbs - in calorie terms full sugar soft drinks and beer are about the same, though beers carbs are more complex, which is why heavy beer drinkers often see amazing weight loss when they stop drinking.
Do I get double recovery when I sit in an ice bath, wearing compression socks, foam roll and eat my oats all at the same time? Great vid as always.
LOL. Just be careful with the compression socks in the tub. If the pump goes in you might also get some electro-shock therapy!
This is a great and informative video! I would like to share my experience relating to some of the topics discussed here. I am over 50 years old and started riding a rickshaw(bicycle taxi) a few years back where I would work from 8pm to 3:30 am Friday, Saturday and sometimes Sunday afternoons depending on what events were happening. One thing that young people have that older people do not is circulation. The better trained an athlete is, usually the better their circulation is compared to a lesser trained athlete. For someone is older or new to a certain kind of workload and is destroyed after a workout, a hot bath with acupressure massage in the bath with soap and a washcloth can loosen up the stiff muscles and joints dramatically. One thing that helped me dramatically was after the hot bath, to put on long sleeve shirt and pants to retain the heat and to elevate my legs to gravity assist the removal of the inflammation in the joints and muscle tissue. This hot bath and elevation really kickstarted my circulation and allowed me to recover much more quickly. There were some high load weekends where my legs were still very sore. One of the guys told me to roll out my legs..... The roller were an absolute game changer for me where sometimes I would be pulling a 300 lb steel trailer behind my mountain bike and sometimes between 6 and 8 passengers at over 200 lbs each weighing collectively 1200 to over 1600 lbs making it that sometimes I was pulling about 2000 lbs with the super short gears on the bike. The other thing about pedicabbing is that unlike having proper warmup with regular cycling, you might be waiting 30-45 minutes for people to come out of an event. Them all of a sudden 6 people jump on and want a ride somewhere. This kind of an environment is tough on the body and when events were stacked for successive days, it was difficult to recover quickly enough for the demand. I wish I knew about the importance of replenishing of the carbs quickly that I learned from this video. Recently my son and I have started riding road bikes during the Corona virus and we will keep much of the information from this video in mind to recover more quickly for future rides.. Thanks Dylan! Great channel!
Electrical muscle stimulation would be interresting💪
Great insight. Thank you for listening to our comments and taking the time to research this topic. .Recovery starts with Sleep, Nutrition and Hydration. From thee with so much focus on recovery lately. One should decide whether a method is fact or fad. As everyone is different various methods may be good for one athlete and not another. Trial and error. The chosen method should speed up recovery and reduce aggravating the body.
Self awareness to your physical body and mind and taking notes but also having the open mindedness to try different things is key. Nothing beats really knowing yourself.
Really great videos! I'm learning so much, thanks for working so hard!
Really informative and well presented video. This is exactly the kind of content that fitness youtube needs more of. Scientifically backed advice and a nuanced look at the evidence, with an entertaining tone too.
I've just discovered your channel but I'm really enjoying what you've put out there :)
I love a compression sock and here's one to add to the list: electro-stim (tens machines like Power Dot, etc). I've been using these in recovery post HIIT exercise on my legs to great effect in shortening recovery time between sessions. No pain whilst using and greatly reduces soreness. I'm diving into the science papers on the topic now. Fantastic vid as ever!
Should have added that in!
The video's perfect. It's just another excuse for another video. Cheers @@DylanJohnsonCycling.
Love the science based approach to your videos, they are very informative and your delivery is spot on.
Going to sign up in the next few months for your coaching. Keep up the great work
hahahahah the beer comment at the end was amazing ! really good quality content, glad i found your channel after the VC BWR video... thanks!
Great video! So much more clear and concise than those 3 rambling dudes at Trainerroad
I really appreciate Dylan's videos too BananaChipzzz but there's no need to bash on TR or pick one side over the other. Both channels offer good science-backed information. We're winning if there's multiple sources of great info out there :-)
Daniel Adams it's my opinion.. there is a need because I felt like expressing it. Like it? Great. Don't like it? Great too. TR may be "science based" too, but they ramble on ad nauseum. Dylan is clear and concise to which I appreciate - and shows the relevant studies. "Coach Chad" seems to just string scientific sounding words together in a bout of cycling verbal diarrhea that usually comes to no conclusion. It may sound like TR bashing, but I like to think it's more "Dylan-praising", as he does a better job.
Don't get me wrong. I still like listening to TR on occasion. I just don't get much out of it relative to Dylan.
Great no- nonsense review. Much appreciated.
For me, if i am really sore and stiff and rolling and stretching isnt enough or isnt hitting the right spots, massage will help me relax and sleep better and sleeping well is obviously of huge recovery benefit.
Wow outstanding! Great job especially covering the troublesome topic of antioxidants! Great work 👍🏽
Re: glycogen reloading... for all other recovery techniques you looked at how they affect the next day, but for eating after workouts you only addressed the rate of resynthesis. The key is will you have enough muscle glycogen for your next workout. It’s critical to get carbs in quickly if you’re working out again soon, like twice a day. If you’re not working out again until the next day, basic overnight resynthesis rate is fast enough.
For a lot of the workouts you do this is true but particularly long and hard sessions were you get very glycogen depleted it can take quite a while to get back to normal levels.
24 hours seems to be just fine for most cases, but depending on the sport and amount of muscle damage it may take a little bit longer.
For example this study ( www.ncbi.nlm.nih.gov/pubmed/21448723)
noted that even after 24h soccer players had not recovered glycogen despite high carbohydrate diet. "the present study provided further evidence that glycogen resynthesis is slow after a high-level soccer game even when players digest an optimised diet rich in carbohydrates and creatine."
Soccer has a lot of eccentric loading on muscle which is known to cause more damage to muscle.
For cycling, if you are doing a lot of huge sprints or overgeared/high force work I am sure you cause serious disruption and glycogen resynthesis may take a bit longer than 24h.
This was a great summary of all the stuff out there available for recovery, thanks!!
High quality content right here!!
just discovered this channel.
Amazing videos, man!
Thank you for leaving the links to the research and not just saying guesses and personal opinions based in something that we can't see.
thank youuu!!
Great video... Just a minor nit-pick... The study you showed was about lemon verbena ... a herb, not the fruit lemon if I've seen correctly. Doesn't change the point you make, so please continue your good work.
First thumb up then watching! Hurry up with updated lifting video, I'm starting with gym next week!
Thanks, Dylan! Like all your other videos, this one is well worth the time spent watching it. A foam roller is now on my shopping list. BTW, on your advice, I've been hitting the weights, and so far I'm noticing that I can put down higher intensity intervals with less perceived exertion. Doing a short, hard climb or opener doesn't hurt as much as it used to. So, thank you for that, too!
You've saved me days of searching through EBSCO. Thanks for putting these out. Being new to fitness, I've fallen into a lot of unhealthy fitness trends, to the point where I started searching for every claim made to me. It is time consuming.
Nice video. Punches a lot of holes in traditional habits. Thanks for the time & energy you put into these videos!
Holy Fcuk! A well-researched, data driven youtube video... Tip-o-the-cap to you, sir!
Great info! Thanks for putting together all the science! :)
I just have to say that even if it appaers cringey:
I‘m 50years old coming from icehockey and now doing crossfit competitively in my age group. I don‘t know how I landed on your channel here but I train my basic cardio on the mountainbike.
So here is my point: You are a impressive guy. I don‘t know ho old you are but I guess in your esrly 20‘s? I literally never came across a young person with that clear a mind and knowledge in any subject. You also have no attitude like trying to be supercool or entertaining. Therefore you are both of these things and informative in addition. Please stay on that path it‘s absolutely amazing and the best channel regarding training I came across.
(excuse my english rhough I‘m Swiss).
You speak English better than most who call it their native tongue.
How about elevation of legs for 10 min. or so after a ride?
Should have touched on that! I’ll take a look at the research and discuss in a future vid.
Studies have shown this method can be hazardous when witnessed by your spouse. 😉
@Ian 😅😂
Personally, I've never experienced a diff when putting legs up after a ride for short time. However, I note a difference when sleeping at night with elevated legs (doesn't need to be that high).
@@ralfremer5134 you sleep with your legs up on, say, a pillow and they feel better the next day?
I am just starting to watch your video's and truly appreciate all your research. I have one thing I wanted to point out and it may have already been updated somewhere so if it has, I apologize for the repeat. You mention/read from a "lemon" study, when in fact it was a study on lemon verbena. This is a plant with a lemon fragrance, not the citrus fruit. I am all for lemon verbena... so far science has shown it's effectiveness on muscular damage markers.
dis a really solid video dude, thank you!
Superb work fully comprehensive, thanks boss!
Hey Dylan, great videos - love them and watch them all. I realize most of your watches may be men, but I am wondering if you think it might also be appropriate to include a discussion of possible sex differences for this topic, as well as other topics.
13:43 The delivery of that line was PERFECT lol! Very high quality video, thanks. When taking in the carbs after training should you try to match the calories burnt? For example if your device stats (heartrate+powermeter based) say you burnt 2200 kcal should you actually try to match this in your post workout meal? That would mean A LOT of oats, like 400g or something no? You're maybe aware of the fact that World Tour team JumboVisma have an app designed to give each rider optimised personal post training nutrition based on their physiology and type of riding done during the day. Maybe an idea for another video? Anyway, great stuff, greetings from Belgium.
Hey man I haven’t been so moved by a knowledgeable person probably ever. You’re very much like myself how I base everything I do off science and facts. However, I myself, have a lot of years under my belt doing scientific trial and error and that seems to be the only difference between you and I. Not that you haven’t, but the videos suggest otherwise. That being said, you’re very methodical so I doubt you haven’t experimented plenty yourself which I would love to see. Tons of respect and look forward to watching all of your videos
Dylan, another fantastic summary of the data on recovery! Your videos are like crack for my scientist brain. Keep up the great work!
Great Video- Thats for all the time you have put in to making this!
Recovery improvements like for example Icing or compression clothing IMPROVE your recovery time, so in this regard it is good, however, the adaptations that occur within the muscle to increase performance are 'driven' by mechanisms that cause the pain. By getting rid of the pain the adaptations that occur are SMALLER than if you just deal with the pain... So, if you were riding a stage race and needed to be on good form every day (e.g. say you were Geraint Thomas aiming for the TdF) then icing and compression is good. However, if you were still say Geraint Thomas, but now you're at say Paris Nice and using the race as training then you should avoid icing and compression for better adaptations.
Exactly!!! You must deal with pain to improve your performance! Using all possible "helps" could cause that your hard training is less effective!
I agree with you for some of the methods I mentioned but for others the science was limited to non existent. Does't mean you're wrong, it just means more work needs to be done in that area.
Good video....This reminds me of someone asking me to change a component to loose a couple ounces when im 20 pounds overweight
Can we get a study result from using electrical muscle stimulation (EMS) devices)? Not so much a TENS unit, but one of the actual EMS units with different modes like recovery/relaxation/etc.
Very well put together video, and BHD can still take recovery days while getting dropped, he knows how to recover like a boss. 20%!
You covered it all. Fantastic. Thanks
Great video, and summary of studies that definitely don’t get covered elsewhere. I’d really like to see some content on how to order sessions for the best performance - i.e. I’d guess doing 10 second sprints after rest days is going to be more beneficial than doing it after a hard training block when you can’t really push it hard. I’ve not really been able to find much research on this, but it seems significant.
Thanks again from sharing all this knowledge!!!
My recovery meal post ride is either mixed pasta and ground bison with a Dr. Praeger supergreens burger all mushed together in the sauce, or a mix of white rice and quinoa with ground pork, also with a supergreens burger. I don't know if my diet is aiding in my recovery or not, but it's very high in carbs. It also helps to go comatose in the recliner for a while afterwards. Ha!
I agree about stretching on soreness, but I do find that when I do not stretch I find I cramp more on long rides.
Compression garments: I read a study indicating that their use post exercise may hinder the desired physiological adaptations in the training phase. However, they may be beneficial between races when recovery is preferred over adaptation.
Got a link to it?
Really a beneficial content, bravo, Dylan
For over 20 years, I've been doing short, easy, so-called recovery rides between races that are 2 days apart, and I've never noticed any difference with my legs during the 2nd race, whether I do the recovery ride "properly", incorrectly, or not at all. In the "summer' season in Australia, I usually do criteriums on Tuesday and Thursday evenings (and sometimes Sat arvo), and do an easy Wednesday ride, typically for no more than an hour. I've had both really good and really bad "Thursday night legs" after doing my recovery properly, but I've also had both great and bad Thursday races after accidentally riding too far or a little too hard on Wednesdays. I figure eating and sleep are more important than how "correct" we do recovery rides, within reason, of course.
Very informative video, great to see things backed up with studies. However I believe that you could keep a recovery habit even if it supposedly doesn’t work (as long as you don’t spend a fortune on it). As long as you feel good (even if it is through a placebo), you will probably perform good. Test things out for yourself and see how you feel
Great video, What about TEN's units for recovery ?
Thanks, Dylan. Very helpful info. 👌👍
SO much great info! Thank you!!!
Thanks nerd... but seriously this will hopefully greatly help me not just recover better but cycle more
Very interesting!
I'm with BHD on wearing long socks. That takes me back to the 70's.
Thanks! Will be more diligent with my rolling!
I am new to the channel. Thanks for the great videos. What is CTS? Carmichael Training Systems I assume. Hopefully not Carpal Tunnel Syndrome!
So, I'm not necessarily sore, but my legs are quick to fatigue. Not just the day after the ride, but it just seems to not be going away at all. I live on the 3rd floor, and by the time I get to the top of the stairs, my legs are burning. This is not normal! Perhaps consuming more carbs after every ride would help. We'll see.
Well, for me, streching with deep breathing (like in yoga) at the same time - works for sure, after this kind of streching it feels like blood with all the good stuff is flowing easier for muscles and they are getting what they need :)
Would love to know your take on Amp human PR cream for racing and recovery. Thanks Dylan, excellent video as usual.
I'll look into it!
Love the Bonus tip for 20%'rs. I've been doing it right my whole life and didn't even know it.
How long do you take to prep these videos, along with all the research, analysis, scripting, and editing? Really good science communication by the way!
Any science on how long you need to wear compression socks for to get a benefit?
Thx for your amazing videos. Just hang in there!
Questions:
1) you are showing us: Carbs 220g better recovery than Carbs 112g + 40,7g Protein than Carbs 112g only.
So what is with Carb 220g + 40,7g Protein? What is your recommendation for carbs and protein Pro Kilogramm Body weight?
2) your opinion about electrotherapy (Compex)?
Treten nicht schalten, cheers David
Any information on the amount of protein cyclists need? For example, I try to eat 3 balanced meals a day, fuel appropriately during rides with gels etc, and I also drink a protein shake before bed. The shake before bed often leaves me feeling too full and even sick after a day of eating. I think I would feel better after my typical 3 meals, but I want to be sure I get enough protein for recovery. Each meal has ~20-30g protein, so I would bet I get around 60-90g protein with meals and an extra 20-30g with the shake.
My advice would be to cut out the protein shake. If you are eating enough calories then it's very hard to not get enough protein. As long as you are eating lots of whole foods and paying attention to have a higher protein food with each meal you should be fine. Protein shakes are high in protein and not a whole lot else, they aren't a healthy source.
@@DylanJohnsonCycling Great information - thanks for your help and for all the videos!
Hi Dylan, some offtopic question: do you have any tips and tricks for people who want to ride road bike and run? In my area (Eastern RUssia) road cycling is not developed while running is quite popular. But I love cycling and want to be competitve in both sports,
Cycling and running can both be incorporated together pretty easily but it depends on what you’re training for. Running on and cycling on the same day is fine but make sure you have recovery days built in where you only do one for a short period of time at a very easy pace or just take the whole day off. Applying what I say in my fast on 6 and 10 hours a week videos works great. Just add in runs or replace some of the bike workouts with runs.
Static stretching makes you flexible. Flexible makes you aero! Worth mentioning before you ditch stretching just because it doesn't help you recover.
tell me more about foam rollers i love them and they are magic.
So you should avoid protein post-workout and get it during other meals?
Again. . . quality!
So what about us Type 2 diabetics? We really can't carbo-load after a ride without seeing a blood sugar spike. Do we just do without?
“Enduro-bro” hahaha 😂
Another great video, Dylan. Regarding protein, the results are specifically in the context of recovery. Are there benefits for cyclists in taking protein for muscle growth following interval training? I don't need to race the next day, but I do want to get full benefit out of today's workout. TIA
Great video. Thx
Great video! But lemon does not equal lemon verbena! Totally different plants....
In this studies its not possible to blind therefore placebo is present
I wonder if there is benefit of biking in morning while fasting (missing breakfast). Seems to work for me and makes intermittent fasting a little easier as I don't have to think of food.
Also, keto enthusiasts may not care about glycogen replenishment.
Another good video!
*Anecdotally, cold water (ice - ack!) baths have worked for me to take away soreness.* Improved performance? - unknown.
In comparison, I have never been able to truly determine any benefits from post-ride recovery drinks/foods, nor stretching, massages (although I like them:-), vitamins, supplements, and not even from particular foods enroute (although a sandwich on a century beats four granola bars).
If I buy for say a foam roller, when should I use it? Right after the workout or the next day? Might be a stupid question.
It's a good activity to do right before bed.
What about heat (i.e., sauna)? It's a go-to recovery method for XC skiers.
Conclusión it’s welcome
There are a lot of activity monitors claiming to measure your recovery state by measuring Heart rate variability (HRV), orthostatic HR changes and sleep. Companies like whoop, oura ring and polar are selling products based around these features. What is the evidence that HRV is a good marker of recovery? Is there a better way to measure recovery?
A video on this should be coming out in the next month or so.
Dylan Johnson Amazing! I’ll look forward to it!
@Dylan Johnson, how about what does science say about Electrical Stimulation (Compex and the likes)? Both for recovery but also for strength, race prep and other programs they typically contain...
Wait so if carbs are all you need, no protein, then beer actually does sound like a good choice. Green light, babyyy!
Question about the studies you mention ... The sample sizes in the studies seems pretty small. I understand that you are looking at the prevailing weight of evidence across multiple studies, but I'm not sure that aggregating multiple studies with small sample sizes increases the strength of a finding. That may just compound the errors found in studies with small sample sizes. I don't bring this up to argue with your general conclusions in this video, but rather because I'm curious if this is considered a general problem with sports science.
It's a huge problem and the only reason I include so many studies with small sample sizes is because that's all I have to work with.
Finding a recovery method that reduces post-workout muscle cramping -- I mean extreme not mild cramps -- at night or when cooled down would be nice. I hate that my feet and my hamstrings reliably want to turn on 100% at the wrong times out of my control. It's also dangerous to have leg cramps when swimming in cold water.
Suffered from cramps most of my life due to poor nutrition. Eating better helps more than anything else I've tried. Avocados have become my go-to food when I feel cramps now (on salad, avocado shakes, etc). www.healthline.com/nutrition/foods-that-help-with-muscle-cramps
Post work L- Glutamine seems to work very well for me for recovery and decreased soreness. Been using for years, add to choc milk. Any thoughts on this?
I’ll have to see what the research says and perhaps address it in a future video.
excellent
Great video. But what about chocolate milk?
niceway to plow thru the bs. awsome. hate those recovery drinks anyway. fruits and vegetables for the win
In the tomato juice study, how can we know the improvements in performance weren't just because the experimental group were given high carb fruit juice after every session? I know it shows their antioxidant levels increased but that doesn't seem to be the only factor that could have contributed to the improved performance
20% crew
I'm catching up on the TrainingPeaks podcast and listed to "The Science of Recovery with Christine Aschwanden" yesterday. She backs up a lot of what you say here. (www.trainingpeaks.com/coach-blog/coachcast-the-science-of-recovery-with-christie-aschwanden/) I'll be getting her book "Good to Go" for sure. Have you read it yet or listened to that podcast?
20% club!