My journey with cycling, and specifically with Pedal for Alzheimer’s, is more than just about the miles—it’s about fighting for those affected by neurodegenerative diseases, including Alzheimer’s. Since 2020, I’ve had the privilege of serving as an ambassador for Pedal for Alzheimer’s, and each year, the ride becomes a deeper reflection of the personal and collective battle against the devastating disease.

As someone who has lost family members to neurodegenerative diseases and has close friends grappling with the effects of Alzheimer’s in their families, I know firsthand how challenging it is to watch a loved one slip away. Alzheimer’s doesn’t just rob individuals of their memories; it also places an enormous emotional and physical burden on friends and families. I ride in honor of those affected, including the caregivers who tirelessly support their loved ones through the most difficult times.

Cycling has always been a passion of mine, whether it’s pushing my limits on long rides or simply enjoying the freedom of the road. But since becoming involved with Pedal for Alzheimer’s, the ride has taken on a much greater significance. It’s no longer just about staying active—now, it’s about making a difference. Every pedal stroke represents hope for those living with Alzheimer’s, for families struggling to care for their loved ones, and for researchers working tirelessly to find a cure.

Over the years, I’ve met incredible people through this organization—cyclists, advocates, and supporters—all united by a shared mission. I’m constantly inspired by the resilience of those affected by Alzheimer’s and by the dedication of those working to support them. The ride is more than a challenge for me; it’s a commitment to doing my part to raise awareness and funds for research and support services. And while I’m out on the road, I often think about my family members who fought against the disease, as well as my friends who are currently navigating the heartbreak of Alzheimer’s in their own families.

Any support we can offer, whether through riding, fundraising, or simply spreading the word, is crucial in this fight. Alzheimer’s affects millions of people around the world, and every effort counts. As an ambassador for Pedal for Alzheimer’s, I’m proud to contribute to a cause that strives to ease the burden on families and eventually find a cure for this devastating disease.

I’m deeply grateful to be a part of this community, and as long as there’s a need to raise awareness and funds, I will continue to ride. For me, the journey is personal, and I’m committed to pedaling towards a world where Alzheimer’s is a thing of the past.

Rest days are extremely important for cyclists and athletes. The harder you train, the more rest and recovery your body needs. Sometimes we think that taking a complete rest day off the bike will hinder training, but during a complete rest day, your body is able to rebuild your muscles, refocus your mind, and get the proper nutrition your body needs to maximize your recovery. Here are some simple steps athletes should consider on rest days to maximize your performance.

Steps For Rest and Recovery

Prioritize Sleep

Sleep is the best recovery tool for your body. Make sure you get enough quality sleep, especially on rest days. While you are sleeping, your body is able to rebuild injured tissues, improve cardiovascular health, and help your immune system fight off infections. It might be great to try and take a nap during your regular scheduled training time to allow your body to become more relaxed.

Include Relaxation

During these recovery days, take full advantage of being lazy. You can binge-watch your favorite shows or movies, catch up on some reading, and spend some time with your loved ones. This will help relax the mind and body. If you don’t like to completely stay off your feet, then do light activities like an easy walk around the neighborhood with someone or your pet. Light activity can help stimulate your aerobic system and take the mind off wanting to ride your bike.

Stretching and Massage

Take advantage of the extra time you have to schedule a massage, do some easy stretching, use a foam roller, and take an ice bath to help reduce inflammation and muscle soreness. This can help get the blood flowing to your muscles and help your body relax. Light stretching on rest days can help improve flexibility, reduce muscle soreness, and increase mobility. These activities can help increase blood flow to those areas and allow for better circulation to and from your heart. When you are stretching, make sure you are not overstretching and putting too much strain on the muscles. This can lead to injuries like ligament or joint pain, aches, soreness, and swelling.

Hydration

Ensuring adequate hydration is crucial for cyclists, not just during intense training sessions, but also on rest days. Cyclists often underestimate the amount of fluid their bodies require, not only during exercise but throughout the entire day. Hydration plays a key role in maintaining optimal bodily functions, including temperature regulation, nutrient transportation, and muscle recovery.

On rest days, it’s especially important to focus on hydration because the body still undergoes various processes that necessitate sufficient fluid intake. Even though you might not be engaging in vigorous physical activity, your body is still working to repair and replenish itself. Adequate hydration supports these processes by facilitating the transport of nutrients to muscles and maintaining overall function.

Fuel Your Body

The primary goal is to eat enough nutritious food to properly fuel your body’s recovery. Make sure to fuel up on carbs and protein to support muscle repair and recovery, and to maintain blood sugar levels. You want to make sure you are not cutting calories because that can hinder the productivity of your recovery. Staying on top of your nutrition will also help the body prepare itself for your next training sessions. Consult your trainer or physician for specific diet plans and nutrition strategies.

Remember Mental Health

Rest days are important for mental health and allow you to step away from the high stress that your body takes on during training and competition. Rest days are great for your mental state because they allow your mind to recover from burnout, high stress, and the demands of hard exercise.

Rest days are essential for any cyclist aiming to achieve peak performance. By prioritizing sleep, incorporating relaxation, engaging in light stretching and massage, staying hydrated, fueling your body with nutritious food, and taking care of your mental health, you can maximize your recovery and prepare your body for the challenges ahead. Take full advantage of these rest days to ensure you are fully rested, recovered, and ready to give your all in your next training block. Start implementing these rest and recovery strategies today, and feel the difference in your performance and overall well-being. Stay up-to-date on upcoming races and put your training to the test.