The Importance of Rest for Cyclists: Tips and Recommendations

To enjoy and perform well on a bike ride, it’s not enough to just pedal hard — proper preparation and rest are key. Discover tips, tricks and recommendations for optimal cyclist recovery.

Having a great bike ride where the effort is worth it: solid performance, no burnouts, enjoying the route and meeting your goals (whether distance, pace, elevation, etc.). Achieving this requires more than just pedalling hard: you need to prepare properly, and a key part of that preparation is rest. This is especially true for amateur cyclists, who are building their physical base gradually, without coaches, masseurs or support teams like the pros. Every decision counts: what you train, what you eat, how you rest and how you manage your energy before and during the ride.

In this context, rest is no longer optional — it becomes a mandatory tool. Proper rest allows your body to absorb all the training and translate it into improved performance. It’s what turns effort into results. And most importantly, it’s what lets you enjoy cycling instead of turning it into a punishment.

TIPS FOR THE DAY BEFORE THE RIDE

1. Training and rest

  • Reduce the training load the day before (lower intensity or just do an easy spin). This helps avoid injuries or last-minute discomfort that could affect your ride.

  • Keep your training light and short, ideally 30 to 60 minutes of very easy spinning. The goal is to keep your legs active without adding fatigue. (e.g. 45 minutes in zone 1–2, high cadence, no efforts).

  • The day before, go for full rest if you’ve got a tough ride coming. This ensures fresh legs and a recovered body. Avoid standing too long or taking long walks.

  • Relax. Help your brain regulate your heart rate without adding more fatigue, reduce stress or anxiety levels. The mind is crucial in this process because “if your head doesn’t rest, your body won’t either.”

 

2. Sleep well

  • Prioritise 7–9 hours of sleep the night before — this is key. Avoid late nights and get everything ready for the morning so you can start stress-free and keep your heart rate steady.

  • Avoid screens and sudden noises like radios before bedtime, as these can make it harder to fall asleep and prevent you from reaching the recommended hours.

  • Keep your sleeping environment completely dark and quiet, helping your mind and body relax and get deep, undisturbed sleep.

  • The most recommended sleeping position (if you don’t have any injuries or discomfort) is the side or foetal position (as it reduces pressure on the spine). You can also use a pillow between your legs to align your hips and ease lower back tension.

SUGGESTIONS FOR THE DAY OF THE RIDE

  • Don’t start your ride dehydrated. Drink water and electrolyte-rich drinks the day before, especially before bed, so your body stays hydrated overnight while you rest.

  • On the morning of the ride, have a breakfast rich in carbs, moderate in protein, low in fat and fibre. (e.g. toast with honey and banana, coffee and yoghurt.)

  • Light warm-up (if the route starts hard). If you're riding with a fast group, spin for 10–15 minutes before the start. If not, do some light stretching beforehand to prevent overload or minor injuries. Also, avoid starting too hard — save energy for the end. “Better to build than burn out.”

RECOMMENDATIONS TO REST BODY AND MIND AFTER THE RIDE

  • Rehydrate and eat properly (carbs + protein). Your body has lost fluids, electrolytes, and used up glycogen stores. Drink water with electrolytes or an isotonic drink, especially if you sweated a lot or it was hot.

  • Nutrition: combine carbs (to refuel) with protein to repair muscle tissue (e.g. banana smoothie with milk and oats, yoghurt with fruit and nuts, toast with egg and avocado).

  • The day after an intense ride is just as important as the ride itself. That’s when your body assimilates the effort and begins to rebuild.

  • Walk, do a very light recovery spin (30 minutes outdoors) or a gentle yoga session.

  • Get enough sleep: try to sleep more than usual the night after your ride (8–9 hours if possible).

  • A short nap (20–30 min) can also help speed up recovery.

Now you know: when planning your next bike ride, don’t skip these tips. Resting isn’t wasting time — it’s investing in your performance. Every well-slept night, every smart pause prepares your body and mind to enjoy cycling more, perform better and avoid injuries.

Take care of your rest just as carefully as you plan your route or tune your gear — it’s an essential part of the journey.

KEEP ON CYCLING

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