Training & Nutrition - Recovering from a Century!

As posted elsewhere, I completed my first Century last Saturday, an intense 6000' 100 mile journey. I didn't feel too bad at all when we finished. Had a pasta meal, then dinner an hour later! My body has been mostly okay since then, with only the most minor of soreness at all, certainly nothing that would keep me from doing anything else.

What I have experienced is overall fatigue, mental fuzziness, dizzyness and a general blah feeing. Practically wanted to crawl home from work yesterday. Couldn't help my 10 year old with her homework so my wife had to do it....(okay, I really could have helped her but used this as a fine excuse not to!).

As my wife pointed out, although I had trained for many weeks for this event, I never did get more than 50 miles or 3-1/2 hours in any one session. The Century was twice that distance and time and perhaps it takes more out of us than we realize. At least that's what I'm hoping!

So here we are 2-1/2 days post-ride and still recovering. I'm eating leftover Sharkies right now. Anyone else have these experiences?

[yawn]

Sheldon
OCR2

after any substantial ride, I cram carbs and electrolytes back into me, do some stretching, RICE the needed body parts, then start with protein, get out for an easy spin the next day. Right or wrong, seems to work for me.

Try to get a massage in for the legs. Also, continue hydrating and eating the carbs to aid in the recovery.

Good luck, and congrats, man!

Koffee

Hot showers or baths
Stretching
Carbs and protein
Water
A bit of exercise the day after (walking, short spin)
And sleep

Eventually, you'll get to the point where you recover from a century by doing another century the next day. :D

Lots of sleep. Go out for a lazy twernty. These things are pretty tough.

Getting sick after racing or long endurance events is common. Avoid crowds and cram in the food and drink for the first few hours following the event. Getting in a nap is good too.

One word....

CHILI.

I know it sounds strange, but my wifes homemade chilli cures all my after ride blues. Made with ground beef and beans (protein), mushrooms, onions, tomato sauce etc. with some cheese melted on top. Oh, and few Saltines for good measure.

Packed with that much protein, a big bowl of my wifes chili feeds my muscles and satisfies my appetite like very few other after ride meals I've had so far.

After my first century I felt very simular for the day off and day after. I knew that I would need to take the next day off and I did. The day after the century I went home, consumed carbs and protien, and laid in bed and watched movies the rest of the night (after a shower)...

The next morning I did a recovery ride (about 20 minutes, low pressure, high cadence) and relaxed most of the day. That night I went for a nice 25 mile spin and felt good.

It gets easier for sure. My bigest ride now is 152 miles, but I have no more substantial recovery needs from a medium intensity century as a hard LT interval session, I am fine the next day.

(I would not do 2 centuries in a row... just yet)

One word....

CHILI.

I know it sounds strange, but my wifes homemade chilli cures all my after ride blues. Made with ground beef and beans (protein), mushrooms, onions, tomato sauce etc. with some cheese melted on top. Oh, and few Saltines for good measure.

Packed with that much protein, a big bowl of my wifes chili feeds my muscles and satisfies my appetite like very few other after ride meals I've had so far.

I only had breakfast an hour ago and now my mouth's watering again! And I'm vegetarian!

I know, it's hard to turn down some really good homemade chili. Chili is packed with protein from the beef and beans, and will not only help tremendously inthe recovery of muscles, but it really sticks to your ribs to satisfy your hunger after your stomach is empty and begging for food from such a long ride.