Recovery time after a century?

[Isabot]

Hi everyone! I haven't gotten to post here yet, but I need some advice.
I finished my first century 2 days ago and I was wondering how long my recovery time should be until I start my normal pilates/weight training/cycling regimen again? I feel mentally well. But physically, I am sleepy ALL THE TIME and my muscles feel like they are giant balls of tension! Also I have a rather achy knee. I did go to my pilates class and take a short "recovery" ride yesterday, but after that I was just too pooped!

Also I just wanted to say how great this board is! Thanks!

-Isabelle

[velogirl]

Much depends on your background. Have you been riding for 10 weeks or 10 months or 10 years? Did you do at least two rides of 80% of the distance (80 miles) prior to your century? Are you relatively fit, healthy, and active?

A good rule of thumb is one day for each hour of your event.

Of course, you could have a little bout of post-ride depression. This is common, especially since this was a big goal for you and it's late in the season. If you think this might be the case, my advice is to pick another goal (cycling or otherwise) and start working toward that.

Congratulations on your accomplishment!

[KSH]

Here's how I recover from long rides/tri's/etc.

Basically, I just listen to my body. If I feel tired... why push it? I just go home and rest on the couch.

It's OK to rest for a few days and then get back to it.

[texascyclist]

I'm new to this site and wondered if anyone could help me. I rode my first long distance ride this past weekend and towards the end of the ride started experiencing pain on the outside of my left knee. I have taken it easy the last few days but the pain is still there. I have another ride coming up in a week and a half and hope this pain goes away before then. Any advice???

[Bike Goddess]

Texascyclist- Try Googling your question and see what happens. (This may be a seat issue which is easy to adjust) Also, I suggest you start a new thread with this question as then we won't have different discussions on different topics here.


Isabot- Did you have a recovery drink after your ride? IF not, it will take awhile for your body to regain its stamina from what it lost on the ride.

As the others have said- listen to your body. Was this a hard ride for you? Did you do a lot of climbing, deal with headwinds, heat, etc????? All of these factors will contribute to your tiredness.

To give you an example of what I mean- I did the Seattle to Portland ride this year. The first day I rode about 130 miles and the 2nd was 73 miles. Although I've done this ride twice in the past two years, because we had a "tailwind" for the way down, it was a much easier ride. AND the 2nd day, light winds and drafting with 2 other guys contributed to my fastest metric ever!

[emily_in_nc]

I'm new to this site and wondered if anyone could help me. I rode my first long distance ride this past weekend and towards the end of the ride started experiencing pain on the outside of my left knee. I have taken it easy the last few days but the pain is still there. I have another ride coming up in a week and a half and hope this pain goes away before then. Any advice???

Do a forum and google search on ITB. You may have iliotibial band syndrome. I had it a few years ago (brought on by a century) and had to lay off a couple of weeks completely, then come back slowly for a few more weeks after that (no more centuries for awhile, and very few hills), plus see a physical therapist to learn stretches for this area. There have been other threads on this in the past, so do take a look at them. Good luck, and I hope your injury will be short lived!

Emily

[caligurl]

i do a recovery ride the next day... anywhere from 15 to 30 miles... depending on how i feel when i get out there...

most of my centuries are on saturday.... so sunday is my recovery ride... monday i'm right back to my normal morning workout of weights... circuits... kickboxing... whatever!

[Isabot]

Texascyclist- Try Googling your question and see what happens. (This may be a seat issue which is easy to adjust) Also, I suggest you start a new thread with this question as then we won't have different discussions on different topics here.


Isabot- Did you have a recovery drink after your ride? IF not, it will take awhile for your body to regain its stamina from what it lost on the ride.

As the others have said- listen to your body. Was this a hard ride for you? Did you do a lot of climbing, deal with headwinds, heat, etc????? All of these factors will contribute to your tiredness.

To give you an example of what I mean- I did the Seattle to Portland ride this year. The first day I rode about 130 miles and the 2nd was 73 miles. Although I've done this ride twice in the past two years, because we had a "tailwind" for the way down, it was a much easier ride. AND the 2nd day, light winds and drafting with 2 other guys contributed to my fastest metric ever!

Thanks for the quick responses everyone!

Bike Goddess: Now that I think of it, I didnt drink a recovery drink. I think I had reached saturation point - and just didnt want to eat or drink anything, until later that night.. when I ate everything that wasn't nailed down. AND the ride was insanely hilly and windy (with sideways rain - woohoo!) So that would explain being tired...... Maybe I'm so tired I didnt think that one through all the way.

[Bike Goddess]

Isabot- From what you are saying, it sounds like you had a tough century! Congrats on finishing your first one (I neglected to say that earlier)!!!!!

Yeah, it's hard to eat right afterwards. However, if you do a recovery drink within the 1st 30 minutes after you have stopped riding, your body will assimilate the nutrients quickly and efficiently. This will make a difference later on. Also, it should help quell your voracious appetite that you experienced that day.

A recovery ride the next day is also good as Caligurl mentions. I always get out there even if it is for a short distance. Seems to help keep me limber in the legs!

Naps, lots of naps!

[Brecca]

I can well sympathize with all of your post century aches, pains and fatigue. Trust me, you are completely normal. I road my third century today and plan to work a full eight hours tomorrow. My fiance and I rode our catrikes, he a 700 and I rode a speed. (Todays ride was his 77th consecutive monthy century ride)My knees hurt and the last 6 miles were uphill into a headwind. I loved it. We ran into a group of friends after 40 miles and rode with them for 25. All guys and big dog riders. It was brutal and once again I enjoyed it emensely. These guys cruise in the middle 20s when they ride so I was cranking my heart out to keep up with them...thus the sore knees.

As a rule I hydrate myself after a century and drink 2+ liters during the ride. Gatorade is the best drink I've found to keep cramps in check during a ride. I have to admit that I treat myself to a good meal afterwards also, and don't worry about calories. The next day I try to ride a short, easy ride, 1-5 miles, and slowly increase my distances with each consecutive ride. My usual full recovery time is about a week, but once the post ride discomfort dies down, I'm a stronger rider. I have to recover quickly from this century as we are racing at Xenia, Ohio this next weekend and attending a trike ralley on Friday.

Granted, you have to take into consideration that I'm 53 when it comes to recovery time. Everyone recuperates differently. My best advice as a nurse is to listen to your body. A good rule of thumb is to push until it hurts, but don't push it any farther. If you go out and ride the next day and the pain is worse or uncomfortable, either ride easy or wait another day and try again.But don't push past the pain threshold. You'll only set yourself back and possible cause yourself more discomfort.

And keep riding those centuries!!! They are what seperates riders from cyclists!!!