There is no perfect routine*

*Sorry Not Sorry

Your priorities when getting back from a bike ride should be (in this order):

Refuelling
Getting out of those bib shorts
Taking a shower

[Probably uploading your ride, viewing your stats, and checking your Strava notifications are in there somewhere, but I’m going to pretend we don’t care about all that.]

I like to keep things practical and true to the demands of everyday life. I certainly don't need yet another thing to fit into my schedule. Trying to squeeze in an extra hour of movement after a ride is often (read: nearly always) unrealistic for me.

Start small (nothing fancy)

I find that having a set idea of something we should be doing often gets in the way of doing anything at all.

We are given advice on what we should be doing from all corners of the internet.

You’ve seen the forums, you’ve read the Tweets: You need to stretch more! Have you tried foam rolling? Yoga, pilates and the ubiquitous ‘improve your core strength’ appears to be the answer to everything. Sure, all of those things might help. Sure, they might help you. But how are on earth are you going to fit that in when you’ve ridden your bike all day?

Take 5 mins and lie on the floor

I’m not joking. It’s that simple. That’s why I’m telling you this for free.

Rest

Between getting on a clean pair of pants (or not, it's your house, I'm not here to judge) and getting on with the rest of your life: simply lie on the floor and let gravity do all of the work.

I know I should be saying something like light a candle, sit quietly and contemplate, but the truth is you can do this in front of the TV, surrounded by dirty laundry, and it will still do you good. (Plus, candles, sitting and contemplating have their time and place, and this is probably not it.)

+ 5 mins?

If no urgent tasks await…

Relax

Take a tennis ball (the palm of your hand will work absolutely fine) and gently roll the ball (or slide your palm) all over your stomach from the base of your ribcage to the top of your abdomen.

The aim is to unsquish and unclench the part of you that has helped keep you upright all day. It’s a myth that a strong ‘core’ should be rock solid. True ‘core strength’ - as much as I hate that term (it’s inaccurate for one) - is reflexive. I.e. it turns on and off without us needing to exert conscious effort (a bit like breathing). Being able to relax around our middles is important; there’s a lot of great stuff in our abdominal cavities. Allow these organs the space they deserve.

Don't find this relaxing? Save yourself the time and energy and do something that is.

+ 5 more mins?

You've already been here for 10 mins, so might as well by this point.

Recover

Sit-up and take a handful of simple movements: a side-bend-sort-of-bridge (the technical term), a thoracic twist, some exaggerated spinal flexion (that rounded ‘on the bike’ position) and extension (that unrounded position).

Watch the preview, you'll get the idea.