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Hi All-
For those of you in your mid to later 40's (sorry, young'uns you wouldn't get it)! Have any of you
had trouble recovering after hard workouts? I mean, a day of complete rest, then your legs still feel
like lead the day after the rest day? My iron is fine, ditto w thyroid, and I take Bromelain, which seems
to help a bit. I still go out and work it, but this is getting old, fast. Advice welcome!
sometimes I feel much less sore and tired if I do an easy spin (rpm over gears) ride the day after an epic- seems to loosen everything up and clear out the fatigue (I am 51)
This, also if my legs are still a bit fatigued after taking a full rest day after a hard day (in gym or bike) then I will take an easy spin on the second day. It does seem to help disperse what is left of the lactic acid. I've also found that it especially if I force myself to slow down and spin it easier for the last 1-2 miles of a long hard ride - I think it helps to work out some of the lactic acid. (I am 52)Quote:
Originally Posted by tealtreak
I'm also for an easy spin or easy walk. But sometimes, I need 2 rest days a week now. Not usually consecutive, and sometimes one will have some very light exercise. The boot camp stuff stresses me in a way that riding doesn't. While it's good for my bones, it's not so good for my autoimmune system. I will be more apt to skip a day there than skip riding, although I have missed very few classes in the past year since I started. Rest is part of a total program, and very important as we age.
I'm 58, at least for 5 more weeks.
Try compression tights. I find they really take the ache out of my legs after rides.
I find that compression stockings or sleeves help me.
P2
Good answers all- thank you. I will pull out the tights, and add an easy spin day after tough workouts.
It's really great to see women in my age group who are still ripping it up!! I wish I could do boot camp, but my knee
will only allow biking. I am supremely grateful for that.
Kiwi Stoker and Pinsonp2: Do you wear the compression tights during rides, post ride, or on the day after?
Another vote for compression tights. I wear them post ride, and sometimes sleep in them.
I've done some multi-day touring rides with my own gear. Usually I find after 2 consecutive days of cycling 80-100kms. per day, the 3rd day I want to scale down to 10-15 km. to at least rest but still retain muscle memory. It would a slow, tootling type of day.
By the 5th day or so, I really do need to not bike at all for such a touring ride. Then the next day I'm refreshed.
I'm 53. I've never tried compression tights. Just a short ride or 1rest day helps me.
For a normal ride to me about the city would be 15-40 km. per day. I've been on the bike daily for the past 20 days. That's very normal for me during spring to early fall-- to cycle for 14-25 consecutive days before I take 1-2 days off. It's weekends I do the longer distances. But I am not racing against my own time, I'm just cycling at a speed that suits me and for what I want to do along the way since cycling is part of my whole lifestyle ...being car-free for so many years.
Once you get used to cycling the way I do it, your body gets hooked to the natural drug endorphins that cycling/exercise produces or that natural "high" feeling.
I second the compression tights. Also doing a slow cooldown spin and some light stretching after you ride will also help. I would also add that using a foam roller every day (if possible) will keep your legs feeling loose, limber and refreshed. Often I'll wake up stiff and sore in the morning, foam roll for 10 minutes, focusing on sinking into the sore spot and will feel good enough to go for a ride or run by the afternoon.
I never have a day of complete rest because I have a dog and he insists on two long walks a day. So I might be off the bike, but I move (walk for 45 mins twice a day and do Pilates) at the very least. Maybe just doing nothing on your rest day is a bad idea. I'm 44 and I have not experienced what the OP describes. I've heard god things about compression tights.
Another thought...how is your diet?
I wear them post ride and often sleep in them. Studies have shown there's no benefit wearing them while exercising but however afterwards it does help. Helps move the lactic acid and fluid up your legs so can be eliminated from your body faster.
I don't have compression tights, just stockings (panty hose and knee high). These were prescribed after an auto accident and I still use them post long ride or when ever the kegs are complaining.
P2
I don't know the exact situation but a tip I came to know from an oldman in Asia. He suggested
some oils and massage with them. After 2 hours of massage, take a bath with bit warm water.
Quite efficient.
I thought this thread might get into my problem- my legs just get really tired and hurt ON the bike, and I can't seem to keep up with people because it hurts.
A few random thoughts...
I haven't ever tried the compression tights... maybe it's worth a try because sometimes I do have a lingering soreness for more than a day. I'm 56. I rode 75 miles Saturday and Sunday did not want to get on the bike at all but was ready to ride Monday. After my first century last year (actually 111 miles) I did an easy recovery ride on a flat MUP trail, and I think it was very helpful.
I've had this problem too, fatigue and pain on the bike and after. Post ride leg soreness and fatigue was bad. By accident I discovered my heel angle/placement made a big difference. As I think about it, I cannot remember exactly which way I went, brought the heel up or down. But by changing the heel position helped the post ride leg heaviness.
I now also use The Stick, Travel for my legs (popular with runners). Its easier for me than the foam because I can get more direct pressure on specific leg areas and its so much easier on my wrists. I'll use it if my legs begin to feel sore and heavy even if its the next day. I can feel the effects right away.
I bought compression tights a couple of years ago, before my trip to Spain. I really don't find they help that much. I think part of it is I often have stuff to do/places to go after a long ride or hard run and I don't want to go out wearing my tights. Sure, I have wraps that could go over them, but in colder weather, I need something warmer and I can't get most of my pants on over these things. In fact, they are really hard to pull up, themselves! How long are you supposed to wear them, to get effect?
Using the foam roller and regular stretching helps me a lot. I just never take the time to do this... trying to be better.
That's exactly why I like the calf compression sleeves. Unobtrusive, easy to put on, and can be completely hidden under pants or a long skirt.Quote:
Originally Posted by Crankin
I've heard to wear them twice as long as your workout was. For me I feel like I want to keep them on for the rest of the day and, if the workout was really tough or I need to get up and ride the next day, I'll wear them to bed. My legs usually feel fresher the next day. Not completely fresh, but much more recovered. I just read that all the women on the Reve tour (women who rode the TdF this year) wore compression to bed every night. That and a good recovery drink seemed to pull them through.Quote:
Originally Posted by Crankin
in addition to compression tights- I love my epsom salt soak in warm water post ride. Helps draw out the evil humors and is great on a sore who ha.
light spin, stretch, chocolate recovery drink, 15 minutes in the tub with epsom slats, then compression tights until bedtime or nap time works for me, especially on the cross country rides.
Epson salts work for me, too. I couldn't handle the ice bath.
DIL gave me some fancy epson salts with a skin conditioner a couple of years ago. I need to find out where she bought that, as they really were good.