You are just coming off a year of milestones, injuries, a new sport, or all three. You are now taking some time off to recover but wondering how you will feel when you get back on the bike. Will the legs feel fresh? Will that injury feel better? If not, either could derail the new season.

Top-level athletes have been benefiting from massage for many years. This is the perfect time to add massage to your training plan. Using massage in a training plan does not just involve sports massage. In addition to sports massage, which aids recovery, preparation, and injury prevention, there is also myofascial massage and orthopedic massage. Myofascial massage is used to correct structural imbalances and break up adhesions. Orthopedic massage is used to treat soft tissue injuries such as sprains and strains. Add to these deep tissue massage to relieve tension in the muscles that allows you to ride more relaxed.

Just as the training year is broken down into periods, your massage treatment plan can be structured to focus on issues that are training period specific. Recovery from workouts will be attended to all year, but how you can treat stresses from more intense training will be period specific.

PREPARATION PERIOD (2-4 Weeks)

During the Preparation Period, the massage therapist will be focusing on the cyclist’s body awareness, fully recovering from the last season, correcting structural imbalances, and repairing injuries. This should all start with an assessment to determine the treatment plan for the cyclist.

Massage sessions will be frequent during this period and depend on needs. Frequency will be as often as twice a week with the cyclist integrating into their workouts stretching, strengthening, Thera-Rolling, and ice baths.

BASE PERIOD (8-12 Weeks)

During the Base Period, the massage therapist will be focusing on how the cyclist is adapting to more time on the bike. Adjustments will be made to the treatment plan if necessary. Frequency can be as little as two times per month* with the cyclist integrating in stretching, strengthening, Thera-Rolling, and ice baths.

BUILD PERIOD (6-10 Weeks)

During the Build Period, the massage therapist will be focusing on the cyclist’s recovery and injury prevention due to more specific training such as sprinting, climbing and intervals. The massage therapist will also be attentive to acute injuries. Frequency should be once per week plus any orthopedic massage sessions** along with integrating in stretching, Thera-Rolling, and ice baths.

PEAK PERIOD (1-2 Weeks)

During the Peak Period, the massage therapist will be focusing on the cyclist’s recovery and preparation for high intensity training. Due to the high intensity, massage is recommended twice per week between the high intensity training sessions along with integrating in stretching, Thera-Rolling and ice baths to the workouts.

RACE PERIOD (1-3 Weeks)

During the Race Period, the massage therapist will be focusing again on the cyclist’s preparation and recovery; this time from the events as opposed to the high intensity sessions from the Peak Period. Massages should be scheduled 2-3 days before the event and 1-2 days after the event. If it is a multi-day event short sessions*** are recommended after each day to decrease soreness the following day. Stretching, Thera-Rolling, and ice baths will also be integrated into this period.

TRANSITION PERIOD (1-6 Weeks)

During the Transition Period, the massage therapist will focus on a full recovery from the cyclist’s season, including lingering injuries. Massages are recommended once per week plus any orthopedic massage sessions along with integrating stretching, Thera-Rolling, and ice.

Following this massage treatment plan, the cyclist will go into future seasons being more prepared for the workload and more capable to adapt to changes in training. Training volume can increase and performance enhanced by integrating a massage plan into your training.

* The indoor cycling instructor would benefit from more frequent massage due to their higher training load. Daily ice baths if possible.

** 1/2-hour sessions.

*** Make use of sports massage at events.