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Old 02-18-08, 10:13 AM   #1
substructure
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Quicker Recovery Times

I've noticed some of you guys training hard with little rest time.
I have been reading about ways to recover properly - but most importantly how to recover quicker between harder training days.

I'd like to hear some of your tips for quicker recovery times.
I know most of the ins and outs about nutrition, sleep, time off the bike, etc. But if any of you are like me, you have a life outside training and to balance everything correctly and be at top form is a puzzle.
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Old 02-18-08, 10:16 AM   #2
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I read this in a Hammer Nutrition newsletter: after a hard workout, right before bed, drink one scoop of whey protein mixed with 6-8 oz of water. They claim it causes the body to produce up to 400% more Human Growth Hormone overnight, which should aid recovery.

'Course, Hammer conveniently sells whey protein.
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Old 02-18-08, 10:21 AM   #3
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Whey is available almost everywhere (even my local grocery stores have it.) I haven't used it after workouts, I tend to just eat food that has protein in it. I should go buy some whey though, because it's a higher quality protein than what I'm getting in food. I think whey is the highest quality protein you can get, and I remember learning in my food science class that quality is very important in protein. You could eat as many grams of low quality protein as you want and you'd still have a protein deficiency, as seen in some poor countries. I'm not sure the dynamics of taking it and what you should take it with (food?) but I suppose it would help. Maybe I'll read more into it and give it a shot.
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Old 02-18-08, 10:22 AM   #4
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Proper post-ride nutrition
Sleep
Know when you're too tired. Tired is good though, just not too tired.
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Old 02-18-08, 10:40 AM   #5
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Originally Posted by eb314 View Post
Whey is available almost everywhere (even my local grocery stores have it.) I haven't used it after workouts, I tend to just eat food that has protein in it. I should go buy some whey though, because it's a higher quality protein than what I'm getting in food. I think whey is the highest quality protein you can get, and I remember learning in my food science class that quality is very important in protein. You could eat as many grams of low quality protein as you want and you'd still have a protein deficiency, as seen in some poor countries. I'm not sure the dynamics of taking it and what you should take it with (food?) but I suppose it would help. Maybe I'll read more into it and give it a shot.
Not true. From what I understand, you are better off by getting protein (and other nutrients) right from the food. For instance, I think packaged protein doesn't have all of the amino acids that are in food sources -- and the aminos are essential to processing the protein.

But I am not an expert on this -- someone correct me if I am wrong. Oh, and +1 to watterrockets' comments: of course, good nutrition and sleep are essential.
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Old 02-18-08, 10:46 AM   #6
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+1 too: good sleep, great nutrition great hydration/electolye replacement.
As far as post bedtime: Try 10g of whey and 6 oz of milk... more diversity of protein and milk protein is a slower digesting protein, this should help keep catabolism at bay. I use 2 eggs sometimes or cottage cheese or yougurt, too. But since hammer doesnt sell dairy products....


Years of training experience and "many miles in the legs" should really help... as a Noob, I dont have this.



Things to also consider that I use to try and counter my lack of training experience:

getting legs UP after training. helps to keep blood and wast products from pooling in tired legs, i eat/drink my post ride meal on the couch, legs up.

Ice post ride... this may not be usefull for all, but my Vastus Medialis gets particularly sore, so I ice it a bit... knees too after long FG rides.

Light massage... sweeping stokes towards the heart, with hands or the Stick.

Meditation time, just focus on breathing and keeping stress low. this is good for all aspects of a healthy lifestyle.

Hot/cold showers 30 seconds as cold as possible, 90 seconds warm.

Deeper massage/Foam Roller work on days that you have some recovery time to play with.

Proper bike fit.

Efficient pedaling technique. thousands of sloppy pedal strokes add up to injury and inefficiently use of all muscle groups.

Maybe most important: A real commitment to the "no junk miles" mantra. If it's not creating enough stress to bring positive change, then stop riding!! this is a boring and cold approach to riding though, so be careful. But for me it means that if I know the weather/light conditions will limit my workout's potential (and usually fun), then I'll use the trainer. 90 minutes of really focused work on the trainer trumps 3 hours of crap time outdoors.

A sound training schedule should help you get the most out of your body, too. good luck figuring this out.


-L
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Old 02-18-08, 10:58 AM   #7
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I'm starting to understand that you have to start recovery on the bike. It seems to be especially significant once around the 20 hours per week range. I pay more attention to hydration and nutrition on the bike (i.e., drinking every 10mins, eating 100cals every 1 hour). I always feel significanly better post ride if I ate and drank properly while on the bike. I also nap in the afternoon if I get the chance. On days I'm training 4 to 5 hours I try to eat a large breakfast (bowl of cereal, smoothie (with greens+, 1 banana, 1 scoop of whey protien, milk, and a kiwi) and three cut up potatoes).
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Old 02-18-08, 11:05 AM   #8
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Whey is available almost everywhere (even my local grocery stores have it.)
Isn't it also available in a glass of milk? I am pretty sure your local grocery store has that.
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Old 02-18-08, 11:21 AM   #9
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Isn't it also available in a glass of milk? I am pretty sure your local grocery store has that.
Milk is approximately 20% whey and 80% casein.

+1 to comments about casein before bed. I just try to avoid cottage cheese because of the salt content - no need for me to ingest a ton of water and then wake up to pee 5 hours later.

-bullseye
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Old 02-18-08, 11:21 AM   #10
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I think post ride nutrition is the most important in my experience. Get some high quality carbs with a little protein immediately after training. This is by far the biggest thing that will help as your glycogen window is wide open.

I sometimes drink whey shake (with milk, not water) before bed, but can't say I ever noticed anything. Usually it is just to keep from eating something else that would be bad for me.
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Old 02-18-08, 11:30 AM   #11
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Rest and recovery rides.

Turn off the television and go to bed by 9.
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Old 02-18-08, 11:34 AM   #12
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I sleep a lot.
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Bring the pain.
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Old 02-18-08, 12:47 PM   #13
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Idesfor1 pretty much nailed it on the head, at least for me, someone that is also new to training. The only thing I would add is maybe throwing in a 15-30min nap during the day (releases more growth hormone) and I like to spin (Z1 or less) after a hard workout or if I am feeling stiff at all.

The no junk miles was hard to beat into my head since everyone is throwing up huge mileage numbers and here I am stuck in a frozen tundra. I just put the horse blinders on. I have seen benefits from resting in weight lifting (throwing up big increases after a rest) so I am a believer.
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Old 02-18-08, 12:59 PM   #14
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The secret is building up a large endurance base of miles. Training involves hard days (tearing down the muscle fibers) and recovery days (allow your body to repair). Once your get a good base, your body adjusts so what you might now think is a moderate day becomes an easy recovery day.
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Old 02-18-08, 03:13 PM   #15
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Here's an article about protein I found:

http://www.badwater.com/training/bornprotein.html

And then there's this quote from hammer's site regarding whey:

Quote:
It is the most bioavailable form of protein with the highest amount of branched chain amino acids (BCAAs) of any protein.
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Old 02-18-08, 04:07 PM   #16
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EPO works wonders.

Someone had to say it.
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