Over the past few years, I have become increasingly serious about competitive mountain biking. Like many endurance athletes, I have spent considerable time learning about training methods, power zones, interval sessions, strength training, and other ways to improve performance.
But one of the most important changes I have made has surprisingly little to do with what happens on the bike.
I have become much more intentional about recovery.
Exercise provides the stimulus for adaptation, but our bodies need adequate recovery to repair, rebuild, and become stronger. Training harder without recovering properly can eventually become counterproductive.
I am certainly not an expert in exercise physiology, but I enjoy learning about the science of endurance training and experimenting with practices that might help me improve. Here are a few changes that have made a noticeable difference for me.
Sleep: My Number-One Recovery Tool
Of all the changes I have made, prioritizing sleep may be the most important.
I now treat 8–8.5 hours of sleep on a consistent schedule as non-negotiable. That is not always easy when balancing training, running a business, and traveling, but I make it a priority.
I have noticed less physical fatigue following hard training sessions and races. My performance continues to improve, although there are too many variables to attribute that specifically to sleep.
The science supports the importance of sleep for muscle repair, hormonal regulation, immune function, and athletic performance. And quality matters as much as quantity.
Running a business involves plenty of mental gymnastics, and sometimes my mind has trouble shutting down at night. I have found that magnesium, and particularly ashwagandha, help me relax and sleep better. Interestingly, clinical research on ashwagandha has found reductions in perceived stress and cortisol levels. My own cortisol readings have been toward the upper end of the normal range, although I have not had a blood test since starting nightly ashwagandha supplementation.
These are personal observations, not supplement recommendations. The evidence and safety considerations vary. What I am confident about is that consistently getting quality sleep has made a difference.
Fueling Training and Recovery
Another important change has been paying more attention to nutrition, particularly protein and fueling during long rides.
For years, my typical breakfast was a bowl of Grape-Nuts cereal. Plenty of carbohydrates, but relatively little protein. These days, I start with a protein powder shake and Greek yogurt, providing approximately 40 grams of protein.
The International Society of Sports Nutrition recommends approximately 1.4–2.0 grams of protein per kilogram of body weight daily for exercising individuals, ideally distributed throughout the day. For someone weighing 155 pounds, that is roughly 100–140 grams daily.
Protein provides the building blocks for muscle repair and adaptation, so I try to consume sufficient protein at breakfast and throughout the day rather than concentrating most of it at dinner.
I have also changed how I fuel long rides. I used to ride for hours with very little food, without paying much attention to the effects of underfueling. Not anymore.
During races, I now target 90 grams of carbohydrates per hour. I also fuel consistently during multi-hour training rides, sometimes including protein, and religiously add electrolytes to my water and feed bottles.
The difference has been noticeable: more energy toward the end of long rides and less physical fatigue afterward.
The lesson for me is simple. Why put in the effort of a demanding workout and then compromise recovery by not giving my body the nutrition it needs?
Recovery Is More Than Rest
Recovery does not necessarily mean sitting on the couch.
I have come to love my one-hour Zone 1 recovery rides on a mountain bike or gravel bike. I often choose slalom-style trails where I can practice technique and enjoy getting into a state of flow.
These rides add very little training stress while preserving what I love about cycling: being outdoors, connecting with my body, and escaping the daily mental demands.
My coach also schedules recovery days and longer breaks throughout the year. I find the time away difficult because I genuinely love riding, but I recognize its importance. Planned breaks and race tapering are subjects worthy of their own discussion.
The Recovery Advantage
There is no shortage of products promising faster recovery, from cold plunges to ketone supplements and various high-tech devices. Some may have benefits, but the scientific evidence is often limited or inconsistent.
I prefer to focus on the fundamentals: consistent quality sleep, sufficient protein and calories, proper fueling and hydration, and respecting the body’s need for recovery.
One interesting observation is that I have not found myself needing dramatically more recovery as I have gotten older. I seem to recover as well as I ever have, even following hard training sessions and multi-day stage races.
That may not be typical, and I cannot attribute it to any single change. But I believe my greater emphasis on recovery has contributed to my continued improvement and enjoyment of competitive cycling.
None of these changes is particularly complicated. They do, however, require consistency and a willingness to give recovery the same attention we give training.
We spend a lot of time thinking about how to train harder and smarter. Perhaps we should spend just as much time thinking about how to recover better.
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