Recovering after cycling involves a combination of elements. You need to source proper nutrition, including protein, carbohydrates and fats to help rebuild muscle and replenish glycogen stores. You should include a cool down in your workout, rest properly and make sure you get enough sleep.

After you have been cycling, you need to begin your recovery process. This means eating after cycling to restore your body with its supply of proteins, carbohydrates, fluids and salts. This could be beans on toast, or cereal and a protein bar. As well as lots of water.

Those who frequently exercise may be more likely to have a healthy immune system, provided you don’t overdo your training. Cycling strengthens the different aspects of immunity, from wound healing, natural immunity, and adaptive immunity. In order to see these benefits of cycling, it’s important to eat healthily and prioritise recovery after more intense sessions.

Inactivity is a leading factor in poor health, so keeping active is essential to your health. Keep an eye on your weight, and ensure you intake a healthy, balanced diet including important macros, vitamins and minerals. All of these areas will help to contribute to your health to enable you to stay fit for cycling.

Cycling can affect your knees both positively and negatively. Cycling strengthens the muscles around the joint, and helps the joint bend gently. However, nearly a third of all cyclists report medial knee pain at some point in their cycling experience.