Best recovery tips?

[fallstoclimb]

I think part of the issue I'm having is that its only a 20 mile ride, so I don't feel like I get a pass on calories the same way I do after a 50 or 70 mile ride. I don't think I'm under-nourished - my default state of living is always eating a little more than I should ;-) - but having a dedicated recovery drink after feels like overkill to me.

I did have some Gatorade on the ride and ate a banana and granola bar before.

[OakLeaf]

That's the same attitude I had when I used to do an evening ride with a group that was somewhat over my head. Sounds similar to yours. I didn't think I needed to eat for a 25-30 mile ride, I just thought I couldn't keep up. I discovered it completely by accident, one day I'd had a late lunch of beans and rice around 3:00, and I rode SO much stronger that night it was unbelievable. After that, I started making sure I was fueled before the ride, and I hung with the group MUCH better.

[rebeccaC]

I think part of the issue I'm having is that its only a 20 mile ride, so I don't feel like I get a pass on calories the same way I do after a 50 or 70 mile ride. I don't think I'm under-nourished - my default state of living is always eating a little more than I should ;-) - but having a dedicated recovery drink after feels like overkill to me.

I did have some Gatorade on the ride and ate a banana and granola bar before.

Going at 95-100% max effort for over a hour+ is what I would call a very hard ride, no matter the distance covered. I prefer natural ingredients for pre-ride, ride and recovery food. Allen Lim’s book ‘the feed zone’ is a good source for maximizing nutritional input before a ride, nutrition on a ride, and getting the most out of you post-ride food.

[fallstoclimb]

Going at 95-100% max effort for over a hour+ is what I would call a very hard ride, no matter the distance covered. I prefer natural ingredients for pre-ride, ride and recovery food. Allen Lim’s book ‘the feed zone’ is a good source for maximizing nutritional input before a ride, nutrition on a ride, and getting the most out of you post-ride food.

I should check that out -- is it vegetarian friendly?

[Crankin]

I think it is veg friendly.
I also have to eat right before a ride. If it's in the morning, it doesn't matter how carefully I prepare my pre-ride breakfast. About a half hour before the ride, my stomach starts growling. I usually eat half a Lara Bar or half a banana. I have found out lately that I need to eat more during long rides where I might not be going fast, but I am working hard from climbing. And today, for example, I swept a 30 mile ride. The pace was very moderate, and as the sweep, my pace was even slower, as 2 women were a little bit back and slowing as the ride went on. There were a couple of harder climbs. Despite a good breakfast of egg whites, lox, red pepper, slice of spelt toast, and blueberries, at about 11:15 I felt famished. I had eaten about 1/2 of a Lara Bar after 10 miles. All I could think of was lunch. Goodthing I was going slowly and it wasn't hot.
I led 3 after work rides this year. I had a very large snack at 5 PM, for a ride that started at 6. Ate dinner when I got home, at 8. The pace of these rides is fast for me, and I felt like I was dying the whole time. When I ate a little more before, it was better. I also need more sleep as I get older, and more recovery in general.

[rebeccaC]

I’m vegetarian….there are vegetarian (and gluten free) ingredient alternatives to meat and fish and many just vegetarian recipes. The book made me think more about fueling myself and recovering in more of a scientific way with fresh natural foods.
The ‘feed zone portables’ book has some great recipes for nutrition when riding/hiking etc. The blueberry & chocolate coconut rice cakes are one my favorites.
If there is a barnes and noble near you check their website to see if it’s in stock at that store…that way you can take a lot at the book to see if it’s something you might like.

[fallstoclimb]

I will definitely check that out, thank you!

[Irulan]

I have all their books. There is something for every diet. Vegan, dairy free, gluten free...

[Irulan]

I’m vegetarian….there are vegetarian (and gluten free) ingredient alternatives to meat and fish and many just vegetarian recipes. The book made me think more about fueling myself and recovering in more of a scientific way with fresh natural foods.
The ‘feed zone portables’ book has some great recipes for nutrition when riding/hiking etc. The blueberry & chocolate coconut rice cakes are one my favorites.
If there is a barnes and noble near you check their website to see if it’s in stock at that store…that way you can take a lot at the book to see if it’s something you might like.

They have some of thier recipes on their website.