After you cross the finish line, don't spend too much time standing around. To speed recovery, pedal around the race area for about 20 minutes to lower your heart rate gradually. If it’s chilly, put on warm clothes first. It’s also very important to replenish lost fluids and nutrients soon after finishing. A recovery shake that’s high in protein and carbohydrates is ideal because your body absorbs the nutrients quickly. Then it’s time to get cleaned up, and hopefully ready for your first podium appearance!