Speeding up recovery

[bluerider]

Hi ladies,

I’m hoping you experienced riders/racers can share some of your recovery methods. I ride up to 5 times a week during the spring/summer months. I like to go long and hard and don’t see value in going out otherwise (I know, first mistake). At least long for me! I tend to do 60km during the week and up to 80km on the weekends. For those that ride on a daily basis, is it realistic to go hard two days in a row? I am pretty good about drinking a lot of liquids and eating right after. I’ve actually started to do research on foods that help the body recover faster, ie flush lactic acid.

Additionally, I try to spray my legs with ice cold water in the shower right after. Anything to speed up recovery!!! I am very rarely sore because I spin at very high cadences but I can definitely feel slight fatigue the next day.

What do you ladies do to recover and most importantly, recover quickly?

Thank you in advance for your tips!

[Nanci]

Soaking in ice water (put on a sweatshirt) is really good for recovery, and eating/drinking 4:1 carbs/protein absolutely ASAP when you're done, even if you're going to eat a real meal later. I'd put your two rest days after your two hardest days, if possible. Your muscles need _some_ rest time to rebuild, though.

Nanci

[bluerider]

Thanks Nanci! I have noticed a difference in recovery by drinking/eating right after. As for ice bath, I have yet to "enjoy" that and only have the fortitude to withstand a ice shower.

[brok]

Remember, strenght is built not during the exercise phase i. e. ride, but during the recovery phase. This is true of any exercise that would make muscles sore. The reason the muscle are sore are from tiny tears in the muscle fiber. Once the fiber repair, you have stronger muscles. The recovery, repair stage is just as important to your legs as the actual ride. If all you do is tear down every day, they don't get stronger. This is why weight lifting is done every other day - to allow muscle fiber to repair and strengthen.

[fatbottomedgurl]

Chocolate milk. Yum.

[bluerider]

Remember, strenght is built not during the exercise phase i. e. ride, but during the recovery phase. This is true of any exercise that would make muscles sore. The reason the muscle are sore are from tiny tears in the muscle fiber. Once the fiber repair, you have stronger muscles. The recovery, repair stage is just as important to your legs as the actual ride. If all you do is tear down every day, they don't get stronger. This is why weight lifting is done every other day - to allow muscle fiber to repair and strengthen.

Hey brok, thanks for the great advice. I never thought about it that way and it makes a lot of sense. It's just hard to stay off my bike when the weather is so nice. I'm an addict, I can't stop myself!!!

[tulip]

On your recovery days, just go out and enjoy the scenery. Don't go hard, don't go long. Just spin to stay loose.