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Down Time: Post Ride Recovery

This article is presented by WEEKENDER, two days that will make your whole summer.


We could fill this space with fancy talk about lactic acid and muscle recovery, but many of you would probably tune out. So instead we’re going to keep it simple:
Sit back, relax and have a beer.

Actually, we’re not kidding… though there is more to recovery than that.

Post-ride recovery is a multi layered activity that has many benefits. In yoga, the final relaxation pose is savasana. It’s meant to be a time to let the practice sink in, let your muscles remember the poses and activity, to imprint the good feelings on your system. Post ride recovery can serve much the same benefit.

Kit Sitting

Kit sitting is a term coined by bike event expert Brad Nelson of Axiom Event Productions. He’s a firm believer in the value of the relaxing time spent sitting with friends after a ride, before the hassle of removing your riding clothes and taking a shower. That can wait until later, Brad says.

Eat well!

You earned that burger and fries, but immediately following your ride, as quickly as possible, your muscles crave protein and nutrients.

A well balanced recovery smoothie is the best thing you can enjoy directly after the ride. If you’re fortunate enough to be on a ride that has a smoothie vendor, you might even be able to enjoy yours before you even dismount the bike. Bananas and protein are two excellent ingredients to look for. A lot of the aches and lasting pain that result from a hard ride can be eliminated this way.

A beer. With friends

Socialization after a ride is an awesome way to seal in the experience. Relive the moments, laugh at the mistakes, and learn tips from other riders. This camaraderie is our bike community, and it is a huge aspect of why we ride. Enjoy it – you earned it.

And no, your drink doesn’t have to be a beer. The point here is to enjoy a drink among friends in good company. Maybe that’s your favorite tea, a soda, wine or a cup of coffee. Savor your favorite beverage, and that time with friends.

Stretch gently

It’s a good idea to stretch out after a ride, but there’s no need to be to extreme about it. Go for the areas that you know tend to tighten up after a long ride, such as hips, quads and calves.

How do you recover?

Share your thoughts below.


WEEKENDER a ride by Cycle Oregon, is July 7-9, 2017. Bring your friends. Bring your neighbors. Bring your family. Bring your bikes. Everyone is welcome for Cycle Oregon’s two-day bike bash! Linfield College campus is home base for a weekend of great rides, live tunes, and activities galore. Choose from a short, medium or long route through wine country, then camp under the stars or crash in the dorms. It’s two-wheeled fun for everyone!

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Watch This >

The 15th Annual Filmed by Bike film festival features the world’s best bike movies May 5-7 at the Hollywood Theatre in Portland. After the Portland festival is over, Filmed by Bike On Tour brings the best of the fest to cities around the world.

SCHEDULE + TICKETS >

A Jam Packed Weekend of Fun!

  • Base Camp Street Party on opening night
  • main stage of outdoor entertainment
  • free Vibram Sole Factor cobbler service
  • coffee from Nossa Familia
  • free bike parking and complimentary BIKETOWN rides plus a special pop-up BIKETOWN bike share station at the festival
  • Chris King Precision Components factory tour + chef-hosted reception
  • Filmmaker Bike Ride
  • Awards Ceremony
    + much more!

PRO TIP: Buy a Festival Pass for the full festival experience and deep savings. [ more info ]

Watch This

To get you excited for the festival, we’re sharing some of the festival’s best movies from over the years.

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Watch This >

The 15th Annual Filmed by Bike film festival features the world’s best bike movies May 5-7 at the Hollywood Theatre in Portland. After the Portland festival is over, Filmed by Bike On Tour brings the best of the fest to cities around the world.

SCHEDULE + TICKETS >

A Jam Packed Weekend of Fun!

  • Base Camp Street Party on opening night
  • main stage of outdoor entertainment
  • free Vibram Sole Factor cobbler service
  • coffee from Nossa Familia
  • free bike parking and complimentary BIKETOWN rides plus a special pop-up BIKETOWN bike share station at the festival
  • Chris King Precision Components factory tour + chef-hosted reception
  • Filmmaker Bike Ride
  • Awards Ceremony
    + much more!

PRO TIP: Buy a Festival Pass for the full festival experience and deep savings. [ more info ]

Watch This

To get you excited for the festival, we’re sharing some of the festival’s best movies from over the years.

SHARE THIS POST

COOL ROUTE: Heights of Portland

Take a spin to the highest points in Portland on this very cool ride.

VIEW THE FULL ROUTE >>

This route comes from the Best Bike Rides in Portland book by ORbike editor Ayleen Crotty and published by Falcon Guides.

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Ride McKenzie Pass Car Free!

CREST THE CASCADES | June 17 – Sisters

McKenzie Pass is of the most scenic areas in Oregon, but the road is only open three months of the year. The narrow, winding pass climbs up and over a moon-like terrain covered in lava rock with 360 degree striking mountain views.

The climb is challenging, and on-so-rewarding. There is a quiet out there you won’t find many other places; the slight whir of your tires on pavement, a bird in the distance, the wind gently moving through the trees. It’s you and your bike – slow and steady as you climb the manageable grade.

Crest the Cascades (formerly the Ride for Two Rivers) is your opportunity to ride McKenzie Pass car free – the very best way to experience this magical region.

MORE INFO >>

Photo Gallery

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Road Racing 101

If the race to the office and back has gotten a little too easy for you, don’t fret, because the Monday Night Bike Racing Series at PIR has plenty more to offer where that came from. Ever try to make critical decisions under high stress when you’re almost out of breath while traveling shoulder-to-shoulder with dozens of other riders at blistering speeds? This is what Road Racing is all about. Let’s get you started.

First Steps

The weekly Monday Night Series held at the Portland International Raceway in North Portland is the perfect introduction for new racers. We encourage you to stop by any of our Monday evening races from April to August to see racing up close and get you ready to jump in on your own.

No need to be intimidated, Oregon’s community of bike racers is one of the friendliest and fastest in the country. Seasoned riders will be on hand to answer questions, and it’s also a great opportunity to meet fellow beginner racers, get to know the officials that make these races possible, and perhaps scout out a few prospective teams you might like to join. Cycling teams are a great way to learn new skills, practice riding with a group, and meet new people.

Photo Credit: Tim Yarnell - www.tyarnellphotography.com

Photo Credit: Tim Yarnell – www.tyarnellphotography.com

Clinics and the Start Line

Being able to ride fast barely scratches the surface of what it takes to be a successful racer. Luckily, there’s a free Introduction to Racing Clinic held at 5:30 pm the first racing Monday of each month, May through August where we’ll give you a few pointers to ensure your first races are as rewarding as possible. Clinics are organized using expert coaches and instructors from Wenzel Coaching. They cover basic group-riding skills, how to prepare for your first race, and if time permits, some tricks on saving energy, riding smoothly, and safely maneuvering during in the group, A.K.A. how to win.

After the clinic, you can roll over to the start line! Take a few deep breaths, listen carefully to the official’s instructions, and when the whistle blows – it’s time to race! The course is a flat 1.9-mile loop and the novice group usually completes 6-7 laps.

Photo Credit: Tim Yarnell - www.tyarnellphotography.com

Photo Credit: Tim Yarnell – www.tyarnellphotography.com

After the Race

Phew! Quite good fun wasn’t it? Take a few pedal strokes to regain your marbles, and then go celebrate and chat with your fellow racers and the clinic coaches. Having completed a race is always an exhilarating experience whether you’ve done it once or a thousand times. Now that you’ve caught the bug, it’s time to keep training and keep racing. If you place consistently well, OBRA officials might upgrade you to the Category 4 & 5 race where you’ll get to test your legs against more experienced riders. There’s always another challenge awaiting in the glorious world of Road Racing. Welcome!

An OBRA license is required to race. Annual or day memberships are available at the race or online.

Photo Credit: Tim Yarnell - www.tyarnellphotography.com

Photo Credit: Tim Yarnell – www.tyarnellphotography.com

Learn More

Want more? Check out all the details on the Monday Night Race Series website



Jim Anderson is President of the Team Oregon Cycling Team and works as Logistics Manager and Soigneur for Axeon-Hagens Berman Professional Cycling Team. This is Jim’s 15th season organizing and promoting the Monday Night Race Series at PIR. When not on the road, cycling or encouraging others to ride, Jim enjoys tricking his Pembroke Welsh Corgi Winnie into chasing non-existent squirrels.

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