Best recovery tips?

[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...

[azfiddle]

Fails to Climb, I don't think I ever work that hard on a ride, although I do some very long rides or rides with extensive climbing (4000-6000 feet).

That said, I really agree with the comment about making sure you've got something in the tank before you go out on the late afternoon/evening ride. Last week I was riding home from work (just 11 miles) around 6 pm. Lunch at my school is at 11 am, and I don't think I had a snack in between and I didn't have anything with me to eat. I very nearly bonked on the way home. My route is out on the edge of the desert and along a bike path, and it has no services between about mile 5 and mile 9. I thought I could make it home but about mile 6 I felt horrible. I barely made it to the first convenience store. And that was just on a casual ride. (And like you I usually eat more than enough....)

[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.