Nettie’s Top Tips for Ultimate Recovery

May 29, 2016

While pondering ideas for my monthly blog, I couldn’t quite hear my thoughts over the throbbing in my legs after yet another solid day of training. I suddenly had an idea; why not share some of my recovery tips with some of our most valued followers? Now, I must warn readers, I am no exercise physiologist. I can’t be sure if said tips are scientifically certified and I predict they have altered slightly from the original teachings of my past (or current) physical advisors, however they seem to work for me. Have a look and see what you think:

Nettie’s Top Six Uncertified Tips for the Sore-Legged or Physically Exhausted

Number 1: Protein. The cheapest and most effective way of recovering. Aim to get around 20g of protein in, straight after a hard or long session. If you can’t get a meal in within 30minutes of your ride, I suggest investing in some protein powder to get it in straight away. This makes sure your muscles can immediately start to repair themselves, helping you bounce back the following day.

Number 2: Food on the bike. A lot of people simply forget to eat, or try to lose weight by not eating on the bike. It’s important to keep your food intake up to feed those muscles so you’re not in deficit going into the following day. You’re better off fuelling up around and during your sessions, then cutting back off the bike.

Number 3: Sleep. The answer to everything. Recover as much as you can, when you can. “Why stand when you can sit, why sit when you can lay down, why lay down when you can sleep?” Sleep, or try to relax whenever you can get the chance.

Number 4: Compressions. There are so many companies who make compressions, like Cycling Australia sponsor, 2XU and WiggleHigh5 sponsor, Skins. Get yourself a tight pair, and pop them on straight after a solid session. I really do feel like the extra compression helps the blood flow and helps start to relieve tired, aching muscles.

Number 5: Massage. If you can access a massage once a week, go for it. It definitely can help relieve those tight spots after a hard few days. If you can’t get a massage, perhaps try and self massage those tight spots, by using your hands, a foam roller or even two tennis balls tied together.

Number 6: Ice. This is each individual’s choice. I definitely feel ice-baths help me ‘freshen up’ (yes, I went there) when my legs are fatigued. You can make your own at home by freezing bottles in the freezer and popping them in a cold bath. If you don’t have a bath, you could always use a wheelie-bin, just like my brother did in our bathroom, a few years ago! 10 minutes should do the trick. If you have access to a warm bath/pool/shower, you can also try 2 minutes in the hot, 2 in the cold x3. Have a play around and see what works for you.

Now, if you’ll excuse me, I’m off for a protein shake in the icebath before I fall asleep in my compressions..!


Annette Edmondson (born 12 December, 1991 in Adelaide) is an Australian cyclist who races for the Australian Track Cycling Team.

Annette is a three-time World Champion, Olympic medallist and dual Commonwealth Games Champion.