Training & Nutrition - Stretching and Lactic Acid
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11-23-02, 05:14 AM
I always stretch for five minutes before and after a ride, using yoga positions to stretch hamstrings, quads, etc. I read somewhere (I think in Runner's World) that stretching immediately after strenuous excercise releases (dissipates) lactic acid which has built up in the muscles. Lactic acid, as I understand it, causes soreness and stiffness on the day following excercise. At age 64, this seems to work for me. Stretching is a necessity!
11-23-02, 09:41 AM
Good Post! Stretching during your mid-ride break helps also. A low- intensity "recovery ride" (easy spinning only) the day after a hard ride works wonders
11-23-02, 05:59 PM
Here are a few recommendations for master riders for recovery.
Recovery trick of the night is to get on your trainer and spin for 14-20 minutes. Not too hard, just get a little blood flow going. This is hard to do because it is a pain. No one wants to get back on the bike after a hard day in the saddle.
Stretching and self massage: Do basic quad, calve, hip and hamstring stretches every NITE! Self massage your legs for 5 minutes or so, always working UP towards your heart. You are trying to stimulate blood flow, which helps remove built up toxins from the muscles. Self massage is the best way to work toxins from the slow moving capillary blood vessel system.
Thanks to Palmares.
11-23-02, 09:43 PM
I agree TT cyclist. Even though I'm not a master rider, I do those low intensity workouts after a tough one so that I can recover better. It proves to work for me and it seems like some professional teams like to do them too.
I find it's essential to stretch those hamstrings and hips! Tight hamstrings can pull on the lower back and aggravate the sciatic nerve and cause all kinds of pain. Find some really good hamstring stretches. And the back too, which really needs to loosen up after a ride. Doing yoga type stretches are really good, I've also found. You don't have to do the whole yoga thing, but I've found that doing a beginner yoga tape or just some of the moves and stretches are great- like side bends and cat stretches, great for the back.
Often I take a nice evening walk if I've had a long ride that day (and the weather after dinner is still good). Walking is also good for loosening the leg muscles and washing away the lactic acid.
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