Caitlin's Recovery Tips!
Hey Tribe, I'm Caitlin, riding with you for over 7 years! But here's the secret—I'm also your chiropractor on the scenic Mornington Peninsula. I'm Obsessed with recovery because it's the key to riding strong! Check out my insider tips below.
Want to know more? Make sure to hit me up after class!
Love Caitlin
Recovery 101: Cherish your rest! After a Spin class, your body craves downtime. Muscle recovery typically takes 24-48 hours – a crucial phase of muscle repair and protein synthesis. Sleep is your superhero here, releasing growth hormones for muscle rebuild and replenishing energy. Don't shortchange your rest; it's the secret sauce to becoming stronger and to increasing performance.
Tip: make sure to get between 7-9 hours of sleep every night in order to recover properly.
Hydration is not just a drink; it's a key player in your body's orchestra. It flushes toxins, fuels nutrients, and safeguards cognitive functions by increasing blood flow. From boosting brain power to keeping joints nimble, hydration's role is monumental. Stay fueled, stay sharp, and keep the performance wheels turning.
Oh, and don't forget, a colorful plate is as vital as a full water bottle! Eat varied, fresh and with as much colour as you can find.
Tip: our very own Bianca has shared some pretty amazing tips on how much to drink and what to eat before and after a ride. Please see her blog for more tips on nutrition and hydration (as well as some recipes for inspiration).
Unlock the secret to quicker recovery! Embrace low-intensity exercises like stretching, walking, or yoga (try Jen’s flow class!). They boost blood flow, kick muscle soreness to the curb, and keep you in the game! Low intensity activity is an essential addition to your workout schedule.
Tip: Foam roller, massage gun, rolling pin, spikey ball - any ball for that matter (tennis, golf etc). Use any piece of equipment to work lightly into your muscles, this should not be painful but it might be (a bit) uncomfortable.
Wellness therapy care is the cornerstone of preventive healthcare, optimizing your body's function and reducing the likelihood of injuries. It's not just a treatment; it's a commitment to your body's resilience and well-being. Please find my recommendations on the different options available as well as doctors in and around our studios.
Chiropractors
Masters of Holistic Harmony. Specializing in diagnosis, treatment, and prevention, they're not just symptom chasers. With a holistic approach, they see your body as a whole masterpiece. Using hands-on magic, they align, relieve acute pain, and boost overall function with adjustments based around the spine as it is the freeway system for the nervous system.
- Port Melbourne: Dr. Tiarna at Life Chiropractic
- Seddon: Dr. Helena at The Chiro Room
- Hampton & Malvern: Dr Maddy Kamaretsos
Osteopaths
Your musculoskeletal wizards. With a keen eye on the interplay of structure and function, they embrace a holistic healthcare approach. Their toolbox? Manual therapy magic – manipulation, stretching, massage, and exercises – all working together to address the symptomatic musculoskeletal issues and ignite the body's self-healing power.
- South Yarra: Dr. Craige Russell
- Docklands: Dr. Alex D’Agostin at Back It Up Osteopathy
- Toorak: Dr. Daniel at One Motion Osteopathy
Myotherapy
Myotherapy is a form of manual therapy that focuses on assessing, treating, and managing musculoskeletal pain and dysfunction with massage, cupping and dry needling. It involves a variety of techniques to alleviate muscular pain, improve movement, and enhance overall well-being.
Tip: Dive into the wealth of options out there! Ever explored biohacking, embraced the chill of cryotherapy, basked in the warmth of an infrared sauna, or bathed in the glow of red light therapy? Oxygen chambers, anyone? Your wellness journey is unique – venture out, try something new, and discover what suits you best!
Listen to your body—it speaks volumes! If you spot signs like persistent fatigue, decreased performance, poor sleep, or mood swings, your body's sending signals. Don't feel guilty about skipping training when energy's low. Embrace active recovery (go for a cruisy walk!); let your body rejuvenate. Tomorrow's performance often reflects today's self-care.
Gear up for greatness with my personal favorite: 2XU. Their range is a game-changer, boosting performance and acing post-training recovery. Scientifically proven compression isn't just a trend—it enhances performance, reduces injury risk, and turbocharges recovery. Founded by a former triathlete, 2XU nails the compression game for the entire athlete cycle.
My Training essentials are the Form Stash Hi-Rise Bike Short and Form Lineup Hi-Rise Compression Tights. Perfect for instructing with ease while giving the support I need. Post-workout, it's all about the Power Recovery Compression Tights—say goodbye to muscle soreness and hello to faster recovery.
Tip: Not sure what compression is right for you? This guide might be useful for you!
