Recovery

[Veronica]

Yeah, I forgot about sleep. I plan my life around getting 8 hours of sleep, or more, a night.

Veronica

[Miranda]

Thanks for the replies thus far!

Yes, things are different now with age. And I would totally agree about the nutrition. I am reading a nutritional book now that's big on the aspect of recovery. I need to work on both the extra stretching and nutrition. But it seems like I just need two days off inbetween. Which I am used to going at it every day / every other. And I am a bit limited on what I can do for activities, so that makes a diff I'm sure (not mixing it up so much).

[velo]

Recovery is so important and it is different for each individual. Finding the right combination of nutrition, exercise, stretching, yoga, sleep, etc. can be a bit of trial and error until you find what allows you to get back out there to hammer again at your 100%. I absolutely agree that age makes a ton of difference. It has for me in my early 40's compared to 20's and early 30's. I have a congenital heart... issue (won't call it a defect because it's bothersome, but not life-threatening, even working at VO2 Max) and otherwise I'm super healthy. But a slight electrolyte imbalance (low potassium) threw me into a tachycardia that wasn't particularly fast (120's - 150's... resting heart rate is low 50's, though) and not dangerous, but needed to be addressed with I.V. Potassium. It came on an hour after a 30 mile hard ride that was on the heels of rides that I didn't let myself adequately recover from. It was pointed out to me by my cardiologist that electrolyte drinks are NOT adequate, especially with regards to potassium (we looked at many different brands, including my favorite Scratch and they have next to no potassium at all). Supplements are not absorbed efficiently. Proper nutrition is key. The take away for me was... active recovery is good (take a day to do a fast-paced walk... no need to be sedentary to recover) and look at your diet. Supplements and electrolyte drinks help only a very small bit... get your body's needs from a healthy, well-balanced diet and listen to it when it needs to rest. Rest does not equal couch. Good luck finding your right balance.

[OakLeaf]

I'd always read that only about 15% as much potassium as sodium is LOST in sweat, and that's why electrolyte drinks don't have much.

SaltStick cites a lot of the research on their page: http://www.saltstick.com/products/sscaps/cpotassium.htm

Honestly, if you're getting 6-700 calories a day from fruits and vegetables as we all ought to anyway, I think that will take care of potassium needs unless you've got some other kind of imbalance going on.

Personally I can't get enough sodium or magnesium without supplementing. Potassium has never been a problem for me.

[Eden]

My personal rest schedule is 1 day a week off the bike, 1 week every 4 weeks, light or no bike (so usually just my 2 commute days).

I also really like recovery tights for back to back racing days. I'm not entirely convinced that they help with recovering strength or stamina, but they sure do prevent sore leg muscles.

[velo]

I'd always read that only about 15% as much potassium as sodium is LOST in sweat, and that's why electrolyte drinks don't have much.

SaltStick cites a lot of the research on their page: http://www.saltstick.com/products/sscaps/cpotassium.htm

Honestly, if you're getting 6-700 calories a day from fruits and vegetables as we all ought to anyway, I think that will take care of potassium needs unless you've got some other kind of imbalance going on.

Personally I can't get enough sodium or magnesium without supplementing. Potassium has never been a problem for me.

Exactly, it's very individual - what's necessary for one person to recover properly may or may not work for the next person. You and I are perfect examples of two people that have different needs and probably deal with recovery differently. That's why it's important to tailor your recovery intake and activities to your own personal needs and health situation, including medications that you are taking that may change how and how fast your recover from strenuous exercise. I guess I'm confused by your