When to ride again?

[khagelberg]

I've been riding like 9, 13, 15 miles, three times a week. Yesterday I tacked on a 22-mile night ride. It was rainy, foggy and a little muddy, but it was fun -- if a little spooky. And it gives me 61 miles this week (a first!!)
Today, am I sore Not can't move sore, just move a little slower sore (butt, lower quads, high inner thighs and knees, but not like joint knees).
Anyway, will I gain more strength (and be sore for a shorter time) by riding a shortie tomorrow (5-8 miles maybe) try another long one or lay off a day?
Also, the whole group got beer and food after, and the bike club folks kept telling me there was some window after biking in which you should eat. I was hesitent because it was late at night, and I'm a curvy girl (5'0'' 155lbs.). Is there really a period of time after you ride when it's good to eat and what are you supposed to eat?

[Nanci]

Hi! Yes, there is definately a window after exercising when you should be eating for recovery. This article by Steve Born of Hammer Nutrition does a great job of explaining it. http://heh.pl/&1Fj I've talkied to Steve at length at an event, and he really, really knows his stuff. Of course he is going to promote Hammer Nutrition products, but the site contains a ton of general information about nutrition- then make your own decision about which brand of products you are going to use. I have heard now from a couple nutritionist sources that plain old chocolate milk is the perfect recovery drink.

I trust Steve as a cycling nutrition resource- here are some of his credentials: Steve's athletic career spans 15 years. Among his accomplishments he is a three-time Race Across America finisher, the 1994 Furnace Creek 508 Champion and 1999 runner-up, the only cyclist in history to complete a Double Furnace Creek 508, and is the holder of two ultra marathon cycling records. Steve's most recent achievement was induction to the Ultra Marathon Cycling Hall of Fame. He is the fifth person to receive this recognition. In addition to cycling, Steve is also an avid Nordic skier, having competed in several marathon races in the past decade.

This is how I decide if I should ride the next day after a really long ride, or rest. Do my legs feel "dead" or "leaden?" Then it's better to take a day, or even two, off. Rest is an important part of training. But often I will do a shorter recovery ride the next day- whatever distance feels good, at a slower pace, with less exertion. My muscles & seat bones may complain for a couple miles, but after everything warms up, it feels good to ride. Then I take the _next_ day off, then return to regular training.

Nanci

[CorsairMac]

Good on you for the miles you rode!! what accomplishment! I Always try to eat withint 30 mins of getting home from any ride I do, even if it's just a PB&J burrito or something simple. The fact that it was later in the evening doesn't matter, you just "emptied" your tank and you need to refill it. I also try and elevate my legs after any ride that is either long or strenous or both (which in ABQ is usually both! LOL). As for the soreness, you can always do what they call an "active" recovery ride. The best description I ever heard was " where kids on Big Wheels are riding faster than you"!