Speeding up recovery

[marylnsky]

Simple carbs are best for recovery - it helps replenish the gylcolic stores you have used during your rides. These are best eaten within 30 minutes of finishing your ride.
Good sources:
Low fat chocolate milk
Fat free flavored yogurt
White bread (ie bagel) w/ honey

Other sources can be in the form of a recovery drink like Endurox or Recoverite.

Another tip I find useful is right after a ride I lay down on the floor and put my feet up - like on the couch. I do this for about 5 min. It gets the blood circulating back from the legs.

Enjoy!!

[marylnsky]

I forgot to mention - you should stay away from fats when eating your recovery meal/snack. They delay the gastric emptying process (basically digestion) and the carbs are not utilized as quickly or efficiently.

[Dogmama]

Recovery from overtraining is difficult. It is much better to pace yourself from the beginning of the season. If you cannot stay off the bike, an easy spin would be good. Perhaps try running a few days - you'll use different muscles (hamstrings) and no doubt have gorgeous legs by the end of the summer.

Another option would be to substitute weight training & give your lungs a rest. Use light weights & higher reps (15) for your legs, normal weights & reps (8-12) for upper body.