Speeding up recovery

Hi ladies,

I’m hoping you experienced riders/racers can share some of your recovery methods. I ride up to 5 times a week during the spring/summer months. I like to go long and hard and don’t see value in going out otherwise (I know, first mistake). At least long for me! I tend to do 60km during the week and up to 80km on the weekends. For those that ride on a daily basis, is it realistic to go hard two days in a row? I am pretty good about drinking a lot of liquids and eating right after. I’ve actually started to do research on foods that help the body recover faster, ie flush lactic acid.

Additionally, I try to spray my legs with ice cold water in the shower right after. Anything to speed up recovery!!! I am very rarely sore because I spin at very high cadences but I can definitely feel slight fatigue the next day.

What do you ladies do to recover and most importantly, recover quickly?

Thank you in advance for your tips!

Soaking in ice water (put on a sweatshirt) is really good for recovery, and eating/drinking 4:1 carbs/protein absolutely ASAP when you're done, even if you're going to eat a real meal later. I'd put your two rest days after your two hardest days, if possible. Your muscles need _some_ rest time to rebuild, though.

Nanci

Thanks Nanci! I have noticed a difference in recovery by drinking/eating right after. As for ice bath, I have yet to "enjoy" that and only have the fortitude to withstand a ice shower. :eek:

Remember, strenght is built not during the exercise phase i. e. ride, but during the recovery phase. This is true of any exercise that would make muscles sore. The reason the muscle are sore are from tiny tears in the muscle fiber. Once the fiber repair, you have stronger muscles. The recovery, repair stage is just as important to your legs as the actual ride. If all you do is tear down every day, they don't get stronger. This is why weight lifting is done every other day - to allow muscle fiber to repair and strengthen.

Chocolate milk. Yum.

Quote:

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Originally Posted by brok

Remember, strenght is built not during the exercise phase i. e. ride, but during the recovery phase. This is true of any exercise that would make muscles sore. The reason the muscle are sore are from tiny tears in the muscle fiber. Once the fiber repair, you have stronger muscles. The recovery, repair stage is just as important to your legs as the actual ride. If all you do is tear down every day, they don't get stronger. This is why weight lifting is done every other day - to allow muscle fiber to repair and strengthen.

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Hey brok, thanks for the great advice. I never thought about it that way and it makes a lot of sense. It's just hard to stay off my bike when the weather is so nice. I'm an addict, I can't stop myself!!! :o

On your recovery days, just go out and enjoy the scenery. Don't go hard, don't go long. Just spin to stay loose.

I've recently been making a big effort to "warm down" lately, particularly in running and cycle commuting. My cycle commute/lunchtime run route ends on a bit of a hill and I had a habit of going hell for leather all the way to work and up the last hill and stopping right at the the top (security gate), I was forever getting stiff legs either in the afternoon which was a pain (literally) on the ride home, or just walking around after a run.

I now make a point of continuing running gently down a side road for a bit or spinning my legs easily round and round the the car park (get some funny looks though) before locking the bike up and the difference to my legs has been immense. I also have a recovery drink after the home leg of my cycle commute (at least 40 mile round trip at the moment, more if the weathers good - like today :D ). If I forget to drink it I really notice it in my heavy legs the next day.

I'd also second the advice about trying to take it easy sometimes, I'm like you and always like to cane it however I've been making an effort on my Friday cycle commute to just go easy and it feels good. It helps that you can go at a reasonable pace on a road bike without masses of effort (unlike my winter hack mtb). I really enjoy it now because its such a contrast to my Tuesday commute and my MTBing (my main thing), I get a good dose of fresh air without feeling like I've flogged myself.

I don't know about ice shower - brrr, I don't even put ice in my drink. Granted, I grew up in europe. What helps me to recover is good soak in a hot tub/bath and certainly sea salt in it. It helps to relax muscles tremendously. In terms of recovery food: start with chocolate milk!

I'd suggest stretching in a hot shower and a beer of your choice.

Sauna! Aaaaaaaahhhhh. (or hot tub, or hot bath, or hot shower ... depending on availability) Then sleep.

I get home, eat something ... cheese and bread and chocolate milk is always easy and achievable... collapse in a chair for a few while I eat (mouth open often - like a monkey as my ma would say - but its too much of an effort to keep it closed), make myself have a shower and then curl up on the sofa/in bed/on a chair for about 1/2 an hour and pretend I am asleep.

Later on I'll drop major hints for a thigh massage (and neck/shoulders if I've done a TT)...

I have a hot bath before bed...

Simple carbs are best for recovery - it helps replenish the gylcolic stores you have used during your rides. These are best eaten within 30 minutes of finishing your ride.
Good sources:
Low fat chocolate milk
Fat free flavored yogurt
White bread (ie bagel) w/ honey

Other sources can be in the form of a recovery drink like Endurox or Recoverite.

Another tip I find useful is right after a ride I lay down on the floor and put my feet up - like on the couch. I do this for about 5 min. It gets the blood circulating back from the legs.

Enjoy!!

I forgot to mention - you should stay away from fats when eating your recovery meal/snack. They delay the gastric emptying process (basically digestion) and the carbs are not utilized as quickly or efficiently.

:)

Recovery from overtraining is difficult. It is much better to pace yourself from the beginning of the season. If you cannot stay off the bike, an easy spin would be good. Perhaps try running a few days - you'll use different muscles (hamstrings) and no doubt have gorgeous legs by the end of the summer.

Another option would be to substitute weight training & give your lungs a rest. Use light weights & higher reps (15) for your legs, normal weights & reps (8-12) for upper body.