muscles feel tight what to do

[Snicklefritz]

My quads felt a bit tight after my workout on tuesday. It probably has to do with the extra long workout and all the climbing. I feel a bit better today but was still wondering what is the best thing to do when you have tight muscles. Instead of doing my regular workout today, I just did a bit of tempo work and a lot of easy spinning. I have a stage race this weekend so naturally I'd like to hopefully be back on track by then. It's my first season of racing so I'm still learning what works and what doesn't.

[Vinokurtov]

I feel a bit better today but was still wondering what is the best thing to do when you have tight muscles. Instead of doing my regular workout today, I just did a bit of tempo work and a lot of easy spinning. I have a stage race this weekend so naturally I'd like to hopefully be back on track by then. It's my first season of racing so I'm still learning what works and what doesn't.

Active recovery, which is pretty much low heart rate spinning.

Prevention is the best medicine. After a hard workout like that recovery drinks like Endurox do wonders for me, best to use them right away. When you get back home toss the legs up and do a little self massage. Hot tubs are beautiful things too.

Good luck at Madera.

[Snicklefritz]

Thanks for the tips. Have you done Madera before?

[DrWJODonnell]

Spin + endurox and/or glutamine. I like massage, hot tub, and sauna with fluid replacment as well. Good luck.

[Vinokurtov]

Thanks for the tips. Have you done Madera before?

Nope, but talking to my teammates who have the course itself isn't that challenging, mostly flat or small hills.

[Bockman]

<Jewish mother>Wat, no one stretches?

The 'runner's stretch' is a great way to stretch out your quads. Heel to glute.

[jfmckenna]

I'd say stretch too and active recovery. It always seems to me that if you do an activity that makes you soar then you need to do that activity again to loosen it up. Also stay plenty hydrated.

[spunky]

After a day of hard riding, I swear by taking my protein mix just before going to bed. I've noticed a huge difference in how I feel when I wake up in the morning. Also agree with the spinning for recovery. It helps to keep the legs loose and flush out the toxins. I just did a three day stage this last weekend and spun every afternoon for 10-20 miles. I know it helped keep my legs from being sore the next day. It seems to work better for me than just taking time off the bike. Good Luck.

[spunky]

And make sure to refuel adequetely everyday. A stage race is no time to be worried about dieting to lose weight.

[bigdraft]

do yourself a big favor and find a sports massage therapist in your area that is familiar with cyclists issues. If there isn't one near you, there are some self massage techniques you can use on yourself that can provide some release. PM me if you want more info on this

[timmhaan]

if you train hard in the morning or afternoon sometimes a light spin at night helps as well. in fact, in between stages of your stage race, you might want to do a 20-30 minute spin a couple of hours before you go to sleep. very light - almost no effort at all.

[Cromulent]

Chocolate milk is turning out to be a great recovery drink. Twice as good as Endurox, according to Velonews. Tried it after intervals on Sunday and sprints on Tuesday. Legs felt great.

[Vinokurtov]

Chocolate milk is turning out to be a great recovery drink. Twice as good as Endurox, according to Velonews. Tried it after intervals on Sunday and sprints on Tuesday. Legs felt great.

Cite the article please. Search on the website didn't turn up anything like what you're saying, just three articles saying milk is an alternative for protien.

[2Rodies]

Cite the article please. Search on the website didn't turn up anything like what you're saying, just three articles saying milk is an alternative for protien.

This months Velonews has the whole study, which by the way was partially sponsored by the dairy industry.


A good hip flexor stretch will help the quads. Kneel on one knee. Put your arms straight up next to your ears. Arch your back you should feel the stretch on the leg with the knee on the floor.

[Cromulent]

Cite the article please. Search on the website didn't turn up anything like what you're saying, just three articles saying milk is an alternative for protien.
It was in the latest print edition. Issue 6, 2006. I don't have it with me, but I'll find it tonight. They were discussing Endurox, Chocolate Milk, and Gatorade. According to the article (and I don't think I'm pulling this out of my butt), Chocolate Milk contains the right amount of easily digestible proteins and carbs for recovery.

And again, I remember the article stating that it was twice as effective as Endurox. Gatorade also turned out to be more effective, but the folks at Gatorade said that comparing Endurox to Gatorade was an 'apples to advocadoes' comparison, since they are used differently.

Anyone have the magazine handy?

Edit: 2Roadies does. Hm... sponsored in part by the dairy industry. Oh well.

[snoboard2]

Chocolate milk is turning out to be a great recovery drink. Twice as good as Endurox, according to Velonews. Tried it after intervals on Sunday and sprints on Tuesday. Legs felt great.

+1

I've read at least 4 articles online and in mags saying this. Alot cheaper than protien drinks, recovery drinks etc. Plus it tastes so gooood.

[2Rodies]

Hm... sponsored in part by the dairy industry. Oh well.

Yeah the guy who conducted the test also recommended drinking a chocolate shake after working out. I have a hard time believing that the fat content of a chocolate shake would be just what I want to put in my body after a hard workout. Fat is an important part of our diets but good fat not the saturated fats that you would find in a chocolate shake.

The fact that it was sponsored by the dairy industry sheds a whole new light on the study. I'm a bit more skeptical about the benefits v. negatives of drinking chocolate milk as opposed to something like Endurox. The study said is was something in the order of 60% more effective than Endurox.

[Cromulent]

Yeah the guy who conducted the test also recommended drinking a chocolate shake after working out. I have a hard time believing that the fat content of a chocolate shake would be just what I want to put in my body after a hard workout. Fat is an important part of our diets but good fat not the saturated fats that you would find in a chocolate shake.

The fact that it was sponsored by the dairy industry sheds a whole new light on the study. I'm a bit more skeptical about the benefits v. negatives of drinking chocolate milk as opposed to something like Endurox. The study said is was something in the order of 60% more effective than Endurox.
Then I really read the article wrong... or not closely enough. Though (cough, cough, placebo effect, cough), that it seems to work pretty well. And it's tasty. Heh.

[2Rodies]

Then I really read the article wrong... or not closely enough. Though (cough, cough, placebo effect, cough), that it seems to work pretty well. And it's tasty. Heh.

I don't think you read the artical about the study wrong, the interview with the doctor (?) who performed the study in Velonews had the additional info. The study flatly states that chocolate milk worked better than Endurox. In fact they said that Gatorade worked better as a recovery drink than Endurox even though is contains no protien or glutamine.

[timmhaan]

Dr. Friel even suggests something simplier - skim milk with some sugar added - as a good recovery drink.

[2Rodies]

Dr. Friel even suggests something simplier - skim milk with some sugar added - as a good recovery drink.

Hmm skim milk? This guy says that skim milk doesn't have the right balance of fat/protien et al.

[Veloduo]

Chocolate milk is turning out to be a great recovery drink. Twice as good as Endurox, according to Velonews. Tried it after intervals on Sunday and sprints on Tuesday. Legs felt great.

That is freaking AWESOME! Junior riders the world over are rejoicing as we speak...

[timmhaan]

Hmm skim milk? This guy says that skim milk doesn't have the right balance of fat/protien et al.

i'll double check my book when i get back. he might have suggested using it along with a post workout meal as well. or simply to use if nothing else is available.

[Vinokurtov]

In fact they said that Gatorade worked better as a recovery drink than Endurox even though is contains no protien or glutamine.

Which pretty much contradicts almost all the independent research out there regarding the requirement for protein for muscle recovery.

Me thinks this might be bad science, especially when they are coming up with a gross number benefit like 60%. That's just too huge to be credible.

[trekking_TW]

I've tried the chocolate milk recovery and it didn't seem to be any better than any other recovery drink. For me it wasn't good at all since my stomach doesn't do well with milk. mmm, I wonder if chocolate soy milk would work?

I use PowerBar Recovery drink with good results. In June/July/August I usually switch to EnduroxR4... I can't afford it all year long.

[DocRay]

Which pretty much contradicts almost all the independent research out there regarding the requirement for protein for muscle recovery.

Me thinks this might be bad science, especially when they are coming up with a gross number benefit like 60%. That's just too huge to be credible.

Seriously, there is more bull**** than anything else in recovery drinks and sports supplements. Glutamine makes no sense, its one of 20 amino acids the body needs, and the most needed is lysine. all that "data" is junk science trying to quantitate something intangible.
Recovery needs light exercise, perhaps a low-dose aspirin for any inflamation. Protein may help, but in the context of a real meal.

[2Rodies]

One more thing about chocolate milk. If you are using Hershey's syrup for the 'chocolate' part of your chocolate milk you are consuming a ton of high fructose corn syrup. Nothing short of bathing in nuclear waste could be worse for you than hfc.

[edzo]

did anyone say stretch a lot ?

stretch in the morning, in the evening, and before a ride. after a ride is good too.

stand up, lean on a wall
grab your right foot behind your ass with your left hand and
stretch and hold it for a while. do the other. repeat.

works for me (along with other nutritional and warmup/spin recommendations)

[Cromulent]

Nothing short of bathing in nuclear waste could be worse for you than hfc.
Dang it. There go my plans to become a mutant super-hero.

[WorldWind]

Get a massage and a short sauna.

[catbus]

The travel Stick :)

http://www.worldcycling.com/merchant.mvc?Screen=PROD&Product_Code=STK2

[DrWJODonnell]

Doc, I have some good research somewhere that is not junk science talking about glutamine in recovery - particularly in relation to DOMS. If you want, I will find it for you. Having said that, a complete protein with quantities of glutamine should be less expensive.

[hi565]

Endurox.

Drink it as soon as you can right after your ride.

That stuff works wonders. Tastes pretty good too.

[jfmckenna]

I think Endurox is disgusting but in my experimentation with it I have to say that I believe it works. I am not convinced yet if it's somewhat of a placebo but weather it is or is not I think I felt better the next day. It's too expensive for me to use it now though and other stuff like chocolate milk work as well so I don't get it any more. It is really easy to travel with and I used to always pound down a glass of it after a race.

[Snicklefritz]

Hey thanks everyone for the great suggestions! I tried drinking lots of fluids, massages, and jacuzzi and feel MUCH better!! I'm so relieved.

[TJHOO]

Raisins or prunes for potassium.
Egg beaters (egg whites) for protein.

For some reason I do not like the taste of mixing them together :)

[VosBike]

Vino,

On the 60% being a huge figure deal. When they do these studies they usualy define the "warm-up" of the to-exhaustion test to be about a minute before the first patient fatigues. This scews the numbers terribly so that a 2% overall gain in time to fatigue comes out as a 100% gain in thier reporting.

This kind of scewed study is what gives the "gatorade is so many hundred percent better than water" statements.