Tips for faster recovery?

[sundial]

OK, this year I seem to be recovering a lot slower after my ride compared to last year. I usually end the ride feeling strong but it seems to take me several days to want to ride again. My legs are just on the verge of feeling heavy and I am giving it more time between rides. I was the strongest in late February and then my performance hasn't felt right since. Is there a supplement or something you guys recommend for faster recovery. As it stands, I'm riding maybe 2 times a week now.

[frnz]

You could hit up a GNC or other supplement-vitamin-type store. They have post-workout recovery things you can take.

[hermitclub]

chocolate milk

[alpinerabbit]

+1 to chocolate milk. and then recovery rides. easy and slow. or swimming.

[smilingcat]

have you tried masage deep tissue, sports masage then there is Rolfing (I like to be in pain) but I can ride pain free the very next day. I usually mix hill climb reps with distance the day before rolfing and wipe myself out. Then I get Rolfed and go for easy spin day and feels great. Day after the Rolfing I'm back at my regular workout.

Ice your legs after the ride? it helps.

Then what about your diet and sleep? Sleep is very important. And so is your diet.

And also think about your rides and how you train. doing hill repeats every day will get you no where. Doing endurance workout every day will also lead to no where.

smilingcat

[Eden]

Don't neglect recover rides - rather than giving more time between rides, do a very easy, fairly short (1 -1.5 hour) ride the day after a harder one.

Be sure to eat after a harder ride too - preferably within a half hour of stopping. You don't have to use a special recovery drink, just be sure to get some carbs with a bit of protein.

[Wahine]

I've got nothing new but just want to emphasize what others have already said.

Dont' forget the recovery rides, eating within' 20 min of stopping a hard ride, I do like chocolate milk as well and setting up a massage sched like the one SC has is ideal.

[sundial]

I usually mix hill climb reps with distance the day before rolfing and wipe myself out. Then I get Rolfed and go for easy spin day and feels great. Day after the Rolfing I'm back at my regular workout.

Ice your legs after the ride? it helps.

Then what about your diet and sleep? Sleep is very important. And so is your diet.

And also think about your rides and how you train. doing hill repeats every day will get you no where. Doing endurance workout every day will also lead to no where.

smilingcat

Thanks for the tips everyone. As it stands, here's my routine:

exercise the dogs on my mtb--very easy ride on my street, about 5 miles or so and going at a super easy pace. Try to do this daily.

sleep--I'm usually in bed no later than 9:00. Sometimes as early as 8:30. Get up about 7:30 a.m. or so. Sometimes a little earlier, sometimes later.

nutrition--I eat a sandwich (turkey on whole wheat bread) and cycle 2 1/2 hrs later. Get home and drink a Boost (similar to chocolate milk but dairy free). Then eat a carb/protein rich meal afterwards, usually for supper.

I cycle mostly flats or rolling hills (20-30 miles) but Sunday I tackled some pretty steep hills and I was wiped out the next day. Even had to sleep in. My legs aren't sore after the rides. I hate not getting into the swing of things because this is peak cycling season.

[posagirl]

I'm not an experienced rider, but your symptoms trigger my brain to think "electrolyte issues". February it is cooler. Now it is hotter. You are expending alot more fluid via sweat, etc. If you are low on sodium, potassium, etc., you will feel it, for sure. That is why, maybe, your body is telling you "Don't ride! Fix me!" Are you drinking something other than plain water before you start your ride and during your ride and recover from your ride?