Training & Nutrition - Recovery Between Rides

I have signed up to do the VanIsle "Eau de Hell Week" in early April:

www.randonneurs.bc.ca/newsletter/submissions_2007/009_what-the-hell_ken-bonner.html

It's a whole Super Randonneur series in a week! :D


I'm on pace with the training ... that part is OK .... but I have been thinking about how I'm going to handle the sleep/eat/etc. aspect between the rides. I will be in a motel, so I've got more options than I would if I were camping.

There are 4 rides ... a 200 km, 300 km, 400 km, and 600 km. If I take the maximum allowed time for each, I'll have about 10 hours between the 200K and 300K, about 27 hours between the 300K and 400K, and about 20 hours between the 400K and 600K.

I'm tempted to bring along a protein shake mix to consume between the rides. I'm not a big fan of meat products, but some extra protein would probably be a good thing.

I'm also debating about bringing things like heating pads, ice packs, menthol gels to rub onto sore muscles, etc. Does anyone know of some sort of bath salts which aid in muscle relaxation and that sort of thing?

Any other suggestions?

I aim to do some heavy duty pampering between rides!! :)

You might want to do a very easy recovery ride in between just to stretch the legs out. Ride for about 1/2 hour at 50% or less, I usually gauge it by "if little kids with training wheels on their bikes are passing me I'm going the right speed".

You might want to do a very easy recovery ride in between just to stretch the legs out. Ride for about 1/2 hour at 50% or less, I usually gauge it by "if little kids with training wheels on their bikes are passing me I'm going the right speed".

I was thinking of doing recovery walks. :) This is all taking place on Vancouver Island, and the headquarters (start/finish area) for all the rides is in a little town on the ocean with a beach. I'm thinking about a stroll up the beach and maybe some wading in the ocean. Just to use some different muscle, to stretch things out ..... and to stand up! :D

A large bottle of ibuprofen?

Definitely the whey protein. My classic recovery drink is about 50ml of raw sugar, 50ml maltodextrin, 5g creatine, and 75ml whey protein. I know that's a lot more protein than some sources recommend, but I keep eating carbos at a slow but steady pace for a couple of hours after that, usually with another 50ml of whey and a real meal in there somewhere. Then the next day I keep it up with the whey - another 4 X 50ml.

Fruit. Bag Balm. Lip cream. Eye drops. Allergy stuff. Sun goo (you never know, the weather might be nice). Ear plugs. Eye covering. Warm socks you can wear in your room.

How is whey protein for someone who is lactose intolerant?

It's OK. Well, at least the stuff I use is. I use Optimum Nutrition which I get from:
http://www.flexyourmuscles.com/
You'll probably have to find a Canadian source. Optimum Nutrition whey contains no lactose. Or just read the labels and find a similar product that's available to you. I'm also lactose intolerant, though not severely so. I like their products because they don't seem to be "contaminated" with stuff that I don't want.

Ice is great stuff; use many ice packs or an ice bath. I would get off the bike and have a recovery shake (or whey in favorite sugar drink) while icing all sore spots for 10 minutes. Don’t just bring a couple ice packs; you will need about 10 (top and bottom of knees, ankles, groin, etc, it adds up fast). Elevating the feet above the heart will help too, especially if you have troubles with swelling / edema.

After the recovery shake and icing I would shower, prepare and eat a large meal, clean/lube/tune the bike and relax with a few adult beverages. If you want to have a hot bath, Epsom salts might improve that; but repeating the ice would still be better than heat, albeit less soothing.

Before bed have another snack that contains protein.

Foam roller for self massage of legs and back.

I'd be sure to pack a soigneur.

+1 on the whey protein. Contains your muscle sparing BCAAs. If your are intolerant of the whey, you can also get BCAA mixes on their own, and use your protein of choice.

You're kind of an inspiration!

<-------Would like to do the RAAM one day

Best of luck!

Go soy protein instead of whey if you don't like the cow.

You'll probably also find appreciable benefit from vibration massage. They definitely work wonders. If you don't have a masseur/masseusse, having a vibrating massage device could be a life-saver -- especially considering your very tight schedule. Good luck! Oh, and happy birthday!

Ice is great stuff; use many ice packs or an ice bath. I would get off the bike and have a recovery shake (or whey in favorite sugar drink) while icing all sore spots for 10 minutes. Don’t just bring a couple ice packs; you will need about 10 (top and bottom of knees, ankles, groin, etc, it adds up fast). Elevating the feet above the heart will help too, especially if you have troubles with swelling / edema.
All posts contain very good advices which I'm certain Machka is very well aware of since she is a veteran. But I'm also a great believer of very cold icy water post, and even during the breaks. I've witness many newb muaythai trainees get ice water splashed on their tired and cramped muscles, and they revived very well from the brink of passing out.

I have signed up to do the VanIsle "Eau de Hell Week" in early April:

www.randonneurs.bc.ca/newsletter/submissions_2007/009_what-the-hell_ken-bonner.html

It's a whole Super Randonneur series in a week! :D

Any other suggestions?


sounds like massive good fun!

massage - I'd be scouting to see if there will be any masseurs/sueses setting up shop. Ride promoters should be able to advise of any they know that may be at stage finish area.
On the outside chance that there won;t be any masseurs/masseuses, I'd do at least 30 minutes of self-massage. Truly incredible how much massage does for muscle recovery.
This is an OK basic guide to some self-massage -http://www.faqs.org/faqs/running-faq/part2/. Near the bottom is some basic self-massage info. Just basic working the muscles.
Things not emphasised enough - work towards the heart on strokes done along the muscle length. Forcing 'waste' back into the muscle is not an issue, but the venous valves are. Best not to create back pressure by forcing blood with a down stroke.
Things they don't mention - support the back while doing leg massage seat on floor. I prefer a column for back support; which gives a solid back support yet doesn't restrict arm movement.
Find a good private place. I find doing the gluts and hamstrings longer is highly beneficial. To do the gluts, I prefer face down on a bed with the head barely drapped free off the foot of the bed. Hamstrings, like the calves, seated on the floor, back to some sort of column. What also works is a solid pole with a solid cushion for back support and comfort.
Not noted - Deep muscle massage - I would do only if I had a number of days to recover without any real riding - it'll eat you up if you're riding one day to the next.
Flush yourself well with ingested water for 3 -4 hours after massage, for best effect.

Having a companion you;re comfortable with, who is also versed in basic massage is the best option. Barring that, self-massage is better than a choco drink for recovery, AND you feel exactly what youre' doing to and for yourself.

Endurox R4 for after each ride...although in your situation, I'd probably double the serving :)

Optimum Nutrition's whey protein has a lactose digesting enzyme in it to reduce stomach upsets.

I'm a bit sensitive to milk in normal quantities, but ON's whey gives me no problems.