Published by Pro Sports Recovery | March 2025
On 13 March 2025, BBC Radio 1 Breakfast Show presenter Greg James clipped into a tandem bike in Weymouth and set off on one of the most gruelling charity challenges ever attempted for Red Nose Day — cycling over 1,000km to Edinburgh in just eight days for Radio 1’s Longest Ride for Comic Relief.
Greg James cycling Radio 1 Longest Ride for Comic ReliefBy the time he crossed the finish line at Murrayfield Stadium in Edinburgh on 20 March, raising over £4 million for Comic Relief, Greg had pushed his body further than most athletes ever do. Cycling more than 100km every single day — and climbing a cumulative elevation higher than Mount Everest — he arrived at the finish line in his own words “broken and utterly exhausted.”
But here at Pro Sports Recovery, we were proud to play a small part in keeping Greg’s legs going. This is the story of how professional cycling recovery — specifically Normatec Premier leg compression therapy — helped Greg survive eight consecutive days of back to back cycling.
The Recovery Challenge: 100km a Day, Eight Days in a Row
Most cyclists know the feeling of tired legs after a long ride. That deep, heavy ache in the quads and hamstrings. The stiffness when you try to sit down the next morning. The muscle soreness after cycling that peaks somewhere around 24–48 hours after a hard effort — what’s known as DOMS, or delayed onset muscle soreness.
Now imagine that feeling, every single day, for eight days straight — with no option to rest, because tomorrow morning you’re back in the saddle for another 100+ kilometres.
This was Greg James’s reality during Radio 1’s Longest Ride. The challenge was extraordinary by any measure: over 1,000km through England, Wales and Scotland, taking in Bristol, Birmingham, York, Sunderland and finally into Edinburgh. On some days, Greg covered more than 150km. On all of them, recovery after a long ride wasn’t optional — it was essential.
That’s where Greg’s physio, Nick Worth, came in.
Why Greg’s Physio Contacted Pro Sports Recovery
As Greg began his intensive training block ahead of the challenge, his physio Nick contacted us at Pro Sports Recovery about hiring the Normatec Premier leg compression system.
Nick knew that conventional recovery methods — stretching, ice, sleep — simply wouldn’t be sufficient for the demands Greg was facing. With back to back cycling of this magnitude, the goal wasn’t just to reduce muscle soreness after cycling. It was to genuinely restore the legs each evening so that Greg could perform again the next morning at the same level.
We arranged for the Normatec Premier — the flagship wireless leg compression system from Hyperice — to be with Greg throughout the entire eight-day challenge. Every evening after completing his stage, Greg would use the system as part of his recovery routine.
How the Normatec Premier Helps With Cycling DOMS and Tired Legs
The Normatec Premier leg compression system uses patented Sequential Pulse Technology — a dynamic, wave-like compression that moves up through the legs from the feet to the hips. The effect mimics the natural muscle pump in your legs and dramatically accelerates what your body would otherwise do slowly on its own overnight.
For cyclists specifically, the benefits during back to back cycling are well documented:
Easing tired, heavy legs. Long rides leave your legs with that familiar heavy, tired feeling. The rhythmic compression of the Normatec boots gives your legs a pulsing massage, and many riders find they feel fresher than after passive rest alone.
Reducing cycling DOMS. Studies published in the Journal of Strength and Conditioning Research have found that intermittent pneumatic compression can significantly reduce the intensity of DOMS, allowing athletes to recover more quickly and return to training sooner. For Greg, who had zero rest days available, minimising cycling DOMS was critical.
Restoring circulation. Hard cycling reduces circulation to fatigued muscles. The Normatec boots restore blood flow, delivering fresh oxygen and nutrients to damaged muscle fibres and accelerating the repair process overnight.
Helping legs feel lighter. The legs naturally swell slightly after prolonged cycling. Compression therapy reduces this swelling, which in turn decreases stiffness and improves range of motion for the following day’s ride.
WorldTour cyclists and professional endurance athletes have long used this technology for exactly these reasons. As Cycling Weekly reports, it has become a staple of professional cycling recovery.
Scot Tares: A Cycling Supporter Discovers Compression Therapy
Greg wasn’t the only one benefiting from the Normatec Premier during the Longest Ride. Cycling support rider Scot Tares accompanied Greg throughout the challenge — someone who had never used compression therapy before in his own recovery routine.
After a few evenings using the Normatec Premier boots alongside Greg, Scot was genuinely amazed by how much they helped his recovery. Like many cyclists, Scot had previously managed sore legs after cycling with a combination of stretching, foam rolling and rest. The compression therapy was a revelation.
It’s a reaction we hear regularly from cyclists who hire our equipment for the first time — whether they’re preparing for a sportive, recovering from a multi-day tour, or simply trying to manage recovery after a 100 mile ride. The difference between passive recovery and active compression therapy is something you feel immediately after the first session.
How to Recover Faster After Cycling: What Greg’s Team Got Right
Whether you’re cycling the length of the country for charity or simply trying to bounce back after a tough weekend sportive, the principles of effective cycling recovery are the same. Here’s what Greg’s team prioritised during the Longest Ride:
1. Active recovery cycling. On shorter transfer days, Greg incorporated easy low-intensity pedalling to keep blood moving without adding significant fatigue. Active recovery cycling — keeping the legs gently moving rather than stopping entirely — is one of the most effective tools for reducing next-day soreness.
2. Normatec compression therapy every evening. After each stage, the Normatec Premier was the first port of call. Even a 30-minute session in the boots makes a significant difference to how the legs feel the following morning.
3. Nutrition and hydration. Recovery after a long ride begins with replenishing glycogen and protein within 30–60 minutes of finishing. Greg’s support team ensured he was fuelling properly throughout the challenge.
4. Sleep. Arguably the most powerful recovery tool of all — and one Greg admitted became increasingly difficult as accumulated fatigue set in. Quality sleep is when the majority of muscle repair takes place.
5. Physiotherapy. Nick provided hands-on soft tissue work each evening to address specific areas of tightness, working alongside the Normatec therapy rather than instead of it.
Hire the Normatec Premier for Your Next Cycling Challenge
Greg James completed one of the most demanding endurance cycling challenges ever attempted for Red Nose Day — and the Normatec Premier was part of the recovery toolkit that kept him on the bike.
You don’t need to be cycling 1,000km to benefit from professional-grade compression therapy. Whether you’re preparing for a multi-day sportive, tackling a charity ride, competing in an endurance event, or simply dealing with sore legs after cycling more than usual, hiring the Normatec Premier is one of the smartest investments you can make in your recovery.
At Pro Sports Recovery, we hire out the Normatec Premier and other professional sports recovery equipment across the UK — brought directly to you, so you can recover properly without leaving home.
Hire the Normatec Premier from Pro Sports Recovery →
Support Comic Relief
Greg’s incredible effort raised over £4 million for people who need it most. If you haven’t already donated, you can still support the cause at comicrelief.com.
Pro Sports Recovery supplies professional-grade sports recovery equipment for hire across the UK, including Normatec leg compression systems, percussion therapy devices and more. Contact us to find out how we can support your next challenge.