5 Tips From a Professional Cyclist on How to Recover Better

Pro Cyclist
April 6, 2023

Getting ready for a big cycling race a professional cyclist is always associated with pushing hard through as many miles as possible. But pro cycling is not only about training your legs. It’s also about recovery. Here are 5 tips from a professional cyclist on how to recover better.

If you like to ride hard and win some races, you need to make recovery your first priority.

Sickness and disease are extra bumps in the road that can prevent athletes from giving it their all. The phenomenal Colombian pro cyclist Jhonatan Restrepo suffered from long-term symptoms after getting infected with COVID-19. In the following, we compiled 5 easy recovery tips from Jhonatan on how you can bounce back stronger and boost your recovery.

“In spring 2021 I got COVID-19 and it hit me very hard. To get back on track I started training with Airofit and already within 10 days I felt the difference. After 2 months of recovery, I started racing again. I returned with a TT win on Stage 7 at Tour of Rwanda and I was also close to winning the GC.”

Click to read more about how Airofit supports your recovery


In cycling, rest days can involve “active recovery” where you engage in light exercises. These exercises help keep your blood flowing, work out your muscles, and boost the production of mood-enhancing compounds. Incorporating simple activities like yoga, walks, playing with your kids, or enjoying an easy bike ride can greatly support your recovery process.


Airofit training overview

Rest is crucial for optimal recovery, but it can be elusive due to post-training discomfort. Controlled breathing is key in this process. By practicing slow, controlled, and directional breaths, you can enhance flexibility and improve blood and lymph fluid circulation. Additionally, focusing on your breath can serve as a distraction from post-ride pain or anxiety, promoting a smoother recovery.

“Before I started using Airofit I honestly never thought that the breath was so important and that I could improve my performance so significantly. But now with the Airofit I actually found the perfect tool that helps me to learn how to breathe in cycling.” – says Jhonatan Restrepo.

Jhonatan’s Airofit breathing training begins with easy sessions, training every other day for 5-10 minutes. In the morning, he starts with a Revitalisation session to calm his body and activate his breathing muscles, followed by a respiratory strength session. In the evening, Jhonatan focuses on the Flexibility session, which stretches the breathing muscles and increases lung capacity. Breath training is valuable for athletes recovering from conditions like Long COVID. As respiratory muscles become more efficient, breathing becomes easier, optimizing physical activity and conserving energy.

“When I got Covid-19 I was trying to recover for a while but I was continuously having pain in my chest which was a side-effect of covid and I could not figure out how to overcome it. As soon as I started practicing the respiratory training with Airofit I immediately felt the difference. Every day there was less and less pain in my lungs.”– says Jhonatan.


Proper hydration is vital for a swift recovery in cycling. It goes beyond simply drinking water after a ride. Consistently hydrating and replenishing electrolytes throughout the day is crucial. This ensures the replacement of lost sodium, protein, potassium, and essential micronutrients, enabling your body to recover optimally. Adjusting the variety of electrolyte drinks consumed based on the season can further enhance hydration strategies.


Sufficient sleep is crucial for recovery, particularly during intense training periods. It revitalizes your body and mind, promoting alertness and freshness upon waking. Sleep aids in the repair of muscle tissue through the production of human growth hormones. Additionally, quality sleep is essential for overall health and disease prevention.

To optimize your sleep, try incorporating breathing exercises and utilizing the Revitalisation and Relaxation modules in the Airofit mobile app. These techniques encourage deep, full breathing, triggering a natural relaxation response and fostering a healthy sleep routine.


Cycling offers numerous mental benefits, but it’s equally important to prioritize mental rest during recovery. Allowing your mind some downtime is a valuable tool for enhancing overall mental well-being and cultivating positivity. Taking a day to simply be present without multitasking can be a wonderful way to let your mind recover. When your thoughts drift, don’t resist it; instead, take a slow exhale and gently transition back to your main focus. Embracing these practices supports mental rejuvenation and enhances your recovery process.

These will be the 5 recovery tips, which professional cyclist Jhonatan Restrepo is happy to share with you to help you with a smooth and well-deserved recovery.

If you want to learn more about the breathing benefits of cycling, read more here.

Click here if you want to know more about our Airofit PRO 2.0