Tools I rely on (especially when I’m on my own)
Any time I travel for training camps, especially in places where I know it might be hard to find a physio who really understands an athlete’s body, I pack my essentials: compression recovery boots, massage balls for tight glutes and hamstrings, a foam roller, and a massage gun. No matter how sore I am after long hours of climbing, with enough time and consistency, those tools help bring my body back to a good place.
In the past, I used to overlook this part of training, and I often paid the price—minor injuries that could have been avoided if I’d taken more time to help my body recover properly. Now I know better.
Keep it simple, but be consistent
I’ll admit—I get a little obsessive with my recovery routine. That’s why I try to keep it short and manageable. But one non-negotiable for me is using recovery boots after every hard workout. They’re incredible for reducing inflammation and fatigue, and they make a big difference after travel days. As soon as I get to a hotel before a race, the first thing I ask for is my recovery boots. It’s also the perfect excuse to lie down and slow down for a bit—30 to 45 minutes of doing nothing but letting your legs recover.
Knowing the early signs—and what to do about them
After more than ten years of racing, I’ve gotten better at understanding what different pains in my body actually mean. I know what tightness can lead to knee pain or lower back discomfort. If something doesn’t feel right, I try to get on top of it right away.
Sometimes I’ll spend time googling different physio techniques, experimenting with stretches or release methods. But I always remind myself it’s not just about releasing tight muscles—it’s just as much about strengthening the ones that need more support. So I combine rolling and stretching with simple core and glute activation exercises. And if that doesn’t help, I don’t hesitate to search for a physio or osteopath who can assess my body as a whole. The most important thing is not to aggravate an inflamed area. If the pain is steady and manageable, I might continue training. But if it’s getting worse, then fewer pedal strokes are always the better option.
My core strength routine
Twice or three times a week, I stick to a basic core routine. It primarily focuses on glute strength, incorporating exercises such as bridges, resistance band work, planks, and squats. During the race season, I avoid adding heavy weights because the racing and travel already take a lot out of me. But when I’m in a more relaxed training phase, I expand the strength work to include deadlifts, hip thrusts, Bulgarian split squats, and plyometric movements. That’s when I really build back strength.
Balancing passion with patience
I genuinely love riding my bike, so sometimes it’s difficult to find the balance between training and resting. My coach does a great job explaining why we need to taper, or how reducing hours can help with explosiveness. But if it were up to me, I’d probably ride over 30 hours a week and still not feel satisfied! It’s tough to know when you’re pushing too hard or not pushing enough. I’m still learning where that line is.
Learning the hard way
To be honest, though, even after years of experience, I still tend to jump back into training too quickly after a break—or I’ll ignore warning signs and hope not to lose too many work hours in the week. Talking to other riders, both women and men, I’ve realised that so many of us are wired this way. That’s why having a team around you—people who can actually stop you when it’s needed—is invaluable. Sometimes you need someone else to tell you to rest before your body forces you to.
Recovery is a full-time job
When people think of recovery, they often just imagine lying down with their legs up. But as a pro rider, recovery is almost a full-time job. How well did you sleep? Can you track your sleep with a watch or ring, and send that data to your coach? Are you getting enough protein and carbs, even when you’re trying to lose a bit of weight? How much time are you spending on your legs between rides? (Most riders try to walk as little as possible—even short commutes are minimised.) Then there’s all the self-care: massages, stretching, rolling, sauna sessions, cold plunges.
Honestly, recovery often takes more time and effort than the actual training.
The importance of mental decompression
Mental recovery is just as important. For me, that means spending time in nature—breathing fresh air, soaking up the sun, laughing and talking with people I love. It’s what helps me reset and feel human again.
And I’ve learned something else: if riding my bike ever stops feeling joyful, I know it’s time to step away for a bit. When the fun disappears, I let the bike rest until I feel the hunger return—until I want to push hard again.
