Two races in a weekend, how to recover inbetween?

[colby]

Another thing: try a good dose of magnesium. You can get a topical cream that apparently works wonders, but for those of us who are cheaper, the oral supplements also make a big difference (double the recommended dose).

I also like my compression recovery tights, I have the fancy pants (I call them fancy pants, my husband calls them chastity pants). They make my muscles feel good. A couple of weeks ago after a long run, I put them on and could feel the difference almost instantly where I was especially tight in my ankles. Normally they just make me feel like I can return to training faster - especially any time I know the day after a race/hard ride/long run/etc is going to involve a lot of sitting around.

[Bike Chick]

An ice bath also helps. I know it's awful but it does help. First, I get a plastic bowl and fill it full of ice. I take this to the bathroom and set it beside the tub. I fill the tub with cool water and ease into it until I'm sitting with my legs submersed and then dump the ice in around my legs a little at a time and just soak.

[Bike Chick]

Another thing: try a good dose of magnesium. You can get a topical cream that apparently works wonders, but for those of us who are cheaper, the oral supplements also make a big difference (double the recommended dose).

If you have bowel issues, be careful with the magnesium. It will definitely kick things into high gear, if you know what I mean. My chiropractor recommended it for muscles aches and it works for that but it also gets your gut working too

[velogirl]

+1 on compression tights/socks. I've been using Defeet's Decompressors and love them (and they're much easier to use than tights).

Solid, progressive warm-up both days (at least 45 minutes) as well as cool-down immediately after the races (again, 30-45 minutes) will do wonders.

+1 on eliminating the beer -- even one will affect your performance for up to 48 hours.

+1 on ice bath.

[marni]

heck I even pull on the zoots recovery compression tights after a regular ride if I feel anything other than ready to do another ride immediatly. I also wear them if I have done a challenging training session or too much or too hard cardio sessions. Yes they are tough to get on but they definitely make a difference on these old legs.

The compression stockings they put on me in the hospital after the recent surgery drove me crazy because they were too loose and kept falling down.

Good luck with your races.

[OakLeaf]

Also, caffeine during/immediately before the second event. It's a very effective pain killer and performance enhancer. You might want to avoid it the first day, just so you can sleep that night.

[chicagogal]

I haven't tried compression tights, but might just have to go out get myself a pair given as everyone seems to be raving about them!

I don't drink beer during a stage race or omnium. Recovery drinks (like cholocolate milk), water, or lemonade are my go-to beverages.

Also make sure that you eat a good recovery meal at least 20min (or at least a sandwich or something if you can't get to a restaurant right away) after a race. it is during those first 20min that your body is best primed to absorb nutrients so this really aids in recovery.

Then take a nap, if possible, stay off your feet, keep your feet elevated as much as possible, and try a gently self-massage ("The Stick" works great for this).

Finally, make sure to get a full night's sleep before your next event!

[Crankin]

The compression tights really work. When I remember or have the will to put them on. I have gotten better about remembering and now I have a system for getting them pulled up. I know that if I was racing, I would be wearing them religiously between races.
I might ditch the beer as a recovery drink if I had an event the next day.

[OakLeaf]

The higher compression hose are definitely harder to get on than the lower compression ones, but actually if you roll them up the way it says on the box, it isn't that hard. Turn them inside out except for enough to cover your MTP joints. Put the toes of one foot inside this "pocket" loosely, then roll the rest of the stocking onto your leg, turning it right-ways-out as you go.

If it's pantyhose, go as far as the knee, then start the other foot.