Training & Nutrition - Recovering from overdoing

Yesterday I set out to make a 40 mile trip--my longest ever. (My best so far was 36.)

But when I got to the park at Pulcifer, which was my destination, I discovered what I had forgotten--no bathroom facilities at the park! So instead of biking home as planned, I went a few miles out of my way to Cecil to use the gas-station facilities (and buy a slice of their home-made pie)....then, since I was at the lakeshore anyway, I cruised along the lake for a while. When I finally reached Shawano, I grabbed the Mountain Bay rail-trail most of the way home. It was a GREAT ride. :p

Anyway, I did 50 miles. I was hurting during the last 15 miles of it, though, and hurting this morning, too. :(

Any advice for the best and fastest way to recover from overdoing it? I got sore legs, twingey knees, stiff back, aching butt, sore hands.....

Sounds like me from my ride on the 4th. What was intended as a 15 miler turned into something more. When I got home everything hurt, especially my butt because I was breaking in a new saddle. What seemed to help the most was a hot bubble bath, a very easy bit of leisurely around the neighborhood kind of riding on my cross bike, a good night's sleep, and staying off the bike the next day for some recovery time.

Don't you love a ride that takes on a sort of direction of its own?

Originally posted by Inkwolf
Yesterday I set out to make a 40 mile trip--my longest ever. (My best so far was 36.)

Any advice for the best and fastest way to recover from overdoing it? I got sore legs, twingey knees, stiff back, aching butt, sore hands.....

Give your body some TIME - it will go away. When you feel like it, take a relaxing 10 mile ride just to keep loose. Time is your best friend. Happens to all of us.

Well, you're probably over it by now, but I thought I would add a mention of stretching after a long ride.

Stretching quads, hamstrings and calves. Then shoulders and lower back muscles immediately after a ride helps a great deal with post-ride soreness. What you want are long slow stretches.

Runners do this all the time; however I very rarely see cyclists doing this.

Also a little bit of protein with the post ride carbs works well. I prefer yogurt. And of course rest.

regards
Dan

Try a short recovery ride the next day, just 1/2 hour will do. Use low gears, spin easily, and just get those stiff muscles moving. You can stretch on the bike, standing on your pedals.