Recovery Questions

I'm pretty (very . . .) new to cycling, and just did my first metric century today. Felt pretty good as far as hydrating and eating on the bike goes. Did the carbs before and after the ride, with a good mix of protein.

What do you recommend for a recovery tomorrow? My legs are a little sore, but they were sore from a longer run and swim earlier this week. Should I just go for an easy, short spin-- or rest altogether tomorrow? This may be something that varies from person to person . . . I don't know. I do a lot of cardio and am in decent shape.

Also-- does anyone get cramps (similar to menstrual) AFTER longer rides, or is this just my body being finicky?

And one final question-- I know I need to replace my glycogen stores and all today-- had some pasta post-race and have gotten some other good carbs & protein in (though, I really have NO appetite and had to make myself eat). Should I resume my regular diet tomorrow, or do I need to continue to refuel/replace? I plan on picking up that Sport's Nutrition book that's always referenced in other posts this week, but don't have it yet.

Thanks for helping out a cycling newbie!

Whether you want to do a light spin or rest is up to you. It varies for different people and whatever else they have going on (e.g., Sunday recovery ride might be easier than getting on the bike on Monday.)

You might find that you are a lot hungrier tomorrow, but if not, then just resume your usual diet.

I often get abdominal cramps after a long ride or a particularly intense ride. I think some of it has to do with the electrolytes and sugar I ingest. Some of it is just the stress of the ride. It tends to be worse when it's hot. From what I hear, it's pretty common.

Are you training for something?
Unless you are I wouldn't stress over all this. Do what's known as "active recovery" and eat what you feel like eating.
I recommend pie.

As for the cramping issue, read this thread

My husband is an avid runner and cyclist. He is a huge advocate of active recovery, meaning in your case, get on the bike and spin your legs. Other people may not experience this, but he notices a big difference when he does this compared to when he does not. I don't necessarily know for myself, because I pretty much do it because I want the best recovery possible. I, in particular, find that I seem to take longer to recover from strenuous rides than a lot of people, so I do everything I can to help myself. The whole point of a good recovery is to help you the "next" time you ride.

You have the right idea with the carbs and proteins, but just so you know, starchy carbs like pasta, white bread and white potatoes are not the most efficient fuel to "prepare" for a strenuous ride, like the day or two before it. Turns to sugar too quickly and doesn't sustain you. Carbs from veggies are the way to go. However, right before and after are the times to eat those great tasting starchy carbs, which is mostly what you referred to. There is a great article in the May edition of Bicycling magazine that has changed the way dh and I eat for big rides. I highly recommend you read it.

As for the day after the event, I don't think it's that important, unless, of course you are about to do another big ride and need to prepare for it. I just try to eat as close to the suggestions in the article all the time now, or at least take baby steps in that direction ... but am much more particular about it the day or two before a big event.

By the way, a good recovery drink is Recoverite. Drink it within 30 minutes of every ride, especially the big one's. And the bigger the ride, the more you need other real food carbs and proteins to go with the drink. Plan ahead and take it with you to events to mix and drink right after.

Hope this helps. Congrats on your first Metric!!! :D

Thanks everyone for the tips! It was raining today and I didn't want to take my bike out in it (still not sure about what I need to do after rain rides as far as cleaning/maintenance, so if anyone has tips.. :) ), so I ended up going for a long, easy run. No soreness, though, which is what I was anticipating. I know I can barely move my legs the day after a marathon so that's what I was expecting to feel.

I'll have to check out that article, though-- I've seen a lot of discussion on here about how females don't need to "carbo load" which is something I've always done for runs-- and I usually do it with whole wheat pasta, bagels, etc and not so much veggies. Thanks!