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BOOM BABY: five-time NBA All-Star, inducted into the NBA Hall of Fame in 2012, then after retiring from the NBA became a lead NBA analyst for NBC. His most recent accomplishment is a little different, though—placing top 10 at Mountain Bike Nationals in 2026.
Recently, Reggie Miller shed some light on what keeps him rolling at such a high level. Years of athletic miles put on the body require a little more time and attention to keep things rolling in top form. Both the NBA and cycling require technical skill, physical training, and plenty of recovery time. The reality is none of us are getting younger, and Miller opened up about some of the things that have changed over the years and how important recovery is now.
The consistent tick of time puts stress on the body over the years, regardless of your athletic background. As we age, focusing on proper recovery strategies becomes even more crucial to help you spend more time on the bike and less time laid up for unexpected aches and pains.
Here we’ll dig into Miller’s top three tips for recovery. It’s easy to think that because of the fact that this is Reggie Miller he must do things nobody can do. The reality is that his recovery tips should be considered by any cyclist. Especially if you remember watching Miller score eight points in under nine seconds, then this story is for you.
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Get your eight hours
Again and again, I have been told sleep is one of the biggest levers to pull for recovery, especially for the masters athlete. This 2025 study on athletes and the benefits of a full night’s rest (which it defines as seven to eight hours of sleep) concludes, “Optimal sleep duration and quality represent a critical “regenerative window,” essential for enhancing athletic performance and safeguarding physiological resilience.” This study even points out that the International Olympic Committee (IOC) cites sleep as “a major contributor to athletic performance and a fundamental feature of athlete mental health.”
As someone who perpetually misses the eight-hour mark of sleep, I see the benefits (and challenges) of actually getting a full eight hours—but Miller has a tip if you struggle to hit that eight-hour target.
“Sleep is the number ONE recovery tool any athlete or non athlete can do. It seems simple, get 8 to 10 hours but with work and family those numbers at times can be challenging. What helped me as a basketball player and I apply now as a cyclist are short naps, especially after rides. Anywhere from 1 to 2.5 hours, just to give the body a reset,” says Miller.
Heat treatment
Heat and cold therapies are an integral part of Miller’s recovery process, and have been for years. There has been growing research around the benefits of heat therapy as it relates to recovery for athletes, so I reached out to sauna maker Backyard Discovery to get some more insight.
"Heat exposure activates heat shock proteins - especially HSP70 - which help muscle cells repair damaged proteins after hard efforts, and that repair adds up fastest with consistent use: three to four post-workout sessions a week, not just an occasional splurge session," says Susan Michaelis, director of product development at Backyard Discovery. Miller has been experiencing these benefits for years.
“For cycling and recovery I’ve been on the sauna/plunge recovery diet for about 5 years. I usually do them together— 25 to 30 mins sauna followed by 8 to 10 mins in the plunge. If I had to favor one over the other, I would definitely sauna,” says Miller. For Miller, he says he typically shoots for the sauna three to four times a week.
Rylan 2-Person
Backyard Discovery Rylan 2-Person
While some people might scoff at the idea of having a home sauna, it’s more accessible than you might think. This story from Men’s Health has saunas that range from the high end of $15,000 all the way down to $150. If you don’t want to dive into a home sauna, there are other options too. Sauna blankets are a relatively inexpensive tool that can give some of the benefits that a sauna can give, and they can roll up to the size of a thick yoga mat.
Focus on flexibility
One of the pieces of recovery that surprised me from Miller is his focus on stretching after rides. “I just try to be consistent in my cycling training as I get older, and I’m a big proponent of recovery, just like in basketball. Stretching after rides, sauna for 30-45 mins, and cold plunges,” says Miller.
Improving flexibility benefits everything from range of motion, mobility, and can even help improve lower back pain on the bike. Stretching after a ride won’t get rid of delayed-onset muscle soreness (DOMS), but it will give you the chance to create a habit of stretching after the ride. I’m someone who does not stretch nearly enough, but incorporating stretching into my post-ride routine makes it a habit for me to include this key component of health and fitness.
What’s next for Miller on the bike?
I asked Miller what discipline of riding he had his eye on next. “Crit racing is next up on the docket of cycling genres I need to race, I want to do more Enduro races (locally), I want to go to France and ride/preview some of the stages in the TDF. But overall just keep pedaling and spreading the joy of bikes to as many people as possible,” says Miller. He goes on to say, “A lot of the ‘Mom n Pop’ local races I do in SoCal, I do for the love of [mountain biking], plus I love supporting the smaller races because they are always geared towards riders enjoying themselves in a competitive atmosphere.”
Jason Griffin
Senior Health and Fitness Editor
Jason Griffin is Bicycling's Senior Health and Fitness Editor, bringing more than a decade of fitness experience and years in the cycling industry to every story. A former personal trainer and bike shop manager, he's lined up for crits, tackled enduros, but prefers getting lost on multi-day bikepacking adventures. Lately though, his toughest balancing act has been fitting trainer rides between family life and the next adventure.