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Long Distance Competition/Ultracycling, Randonneuring and Endurance Cycling Do you enjoy centuries, double centuries, brevets, randonnees, and 24-hour time trials? Share ride reports, and exchange training, equipment, and nutrition information specific to long distance cycling. This isn't for tours, this is for endurance events cycling

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Old 10-16-06, 09:06 AM   #1
Bacciagalupe
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What to do AFTER a long ride?

Heya, I'm curious as to any recommendations on recovery techniques after a long (100+ mile) ride. How much do you rest and stretch? Percentage-wise, how much more or less do you ride in the week after the big event than you usually ride? What's your diet like? And most importantly, how many massages do you get in the week after?

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Old 10-16-06, 10:39 AM   #2
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Beer & Pizza

I usually drink beer after a long ride, accompanied by pizza. I get my wife to bring it to me, so I can recover on the couch with the TV remote. I've tried to get my wife to massage my legs, but she says I'm 'too stinky'. If my back is bothering me I'll get my daughter to walk on it. I'll miss a day or two riding, then back to normal.

I realize this doesn't look like a serious answer, but that's my routine. I will drink a bunch of water before I start on the beer.



Quote:
Originally Posted by Bacciagalupe
Heya, I'm curious as to any recommendations on recovery techniques after a long (100+ mile) ride. How much do you rest and stretch? Percentage-wise, how much more or less do you ride in the week after the big event than you usually ride? What's your diet like? And most importantly, how many massages do you get in the week after?

Last edited by Spudmeister; 10-16-06 at 11:17 AM.
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Old 10-16-06, 11:22 AM   #3
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Have a look at this article for recovery info:

http://www.hammernutrition.com.au/ar...ecoverwell.php

If you want a ton of info on nutrition for endurance sports see this page:

http://www.hammernutrition.com.au/knowledge.php

Of course they are pushing the supplements they sell, but the information is sound and you can just replace their products with real food and/or other products you would prefer to use.
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Old 10-16-06, 12:36 PM   #4
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Quote:
Originally Posted by Spudmeister
I realize this doesn't look like a serious answer, but that's my routine. I will drink a bunch of water before I start on the beer.
It sounds like a serious answer to me.... only I add* a hot tub once I get home and a 45 - 60 minute massage on the following day. I am generally off the bike for a couple days afterwards (no recovery rides because I am lazy), but I do try to catch up on all my other 'to do' list items instead of just sitting on the couch in front of the TV, but that has been known to happen as well.

*added to the water (2-3 glasses), food (constant snacking after a solid meal), and beer (no more than 2 because I will fall asleep).
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Old 10-16-06, 12:57 PM   #5
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Quote:
Originally Posted by Bacciagalupe
Heya, I'm curious as to any recommendations on recovery techniques after a long (100+ mile) ride. How much do you rest and stretch? Percentage-wise, how much more or less do you ride in the week after the big event than you usually ride? What's your diet like? And most importantly, how many massages do you get in the week after?
as you might imagine, a lot of this answer depends on fitness level. my post-ride routine is to repeat my warmup stretch sequence when I get home, shower, then repeat the stretch sequence again. I'll drink water and/or beer (mostly depending on if there's beer at home or not) and some kind of protein-heavy meal (roasted chicken, ribs, sushi, etc.)

pre-event, my riding doesn't change, though I might spin pretty easy on the Friday before. if the event ended on a Saturday, then I'll usually ride my regular commute to work on Monday, though might take a slightly longer route to avoid the larger hills between home and office. if the event ended on a Sunday, then I'll more likely take Monday as my rest day and drive in or WFH. I'll then ride in on Tuesday. Rest of the week is same as before, though most of my weekly riding is my 28 mile commute.

During the height of brevet season, I did a 300km and 400km brevet on two successive weekends, with commuting squeezed in on Tuesday, Wednesday, Thursday and a quick 10 mile ride from a train station to a motel on Friday. I was afraid that all of that cycling with only a quasi rest day on Monday would've overtaxed my body, but I actually wound up putting in a stronger ride for the 400 than on the previous 300.

There's a certain point, with long distance riding, where your body is conditioned well enough that it can recover from a 100+ mile ride within a day or two and just keep on going.
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Old 10-16-06, 02:08 PM   #6
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If it is an organised ride and you want to push for a time- Then a couple of miles extra winding down- does help- I used to do it when I was Running- 15 mile crosscountry and after finishing- I used to do 1/2 a mile at a far slower speed finishing up as a walk.

If I have just been out on a long ride, then the last couple of Miles I cool down by getting my HR down- get my breath back and don't push up any slopes. Then sit down with a coffee and a bun before the shower and watching the F1 on tv.
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Old 10-16-06, 02:08 PM   #7
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I don't really do anything too special after any of my long rides (centuries, brevets, 1200K randonnees, 24-hour races, etc.).

I usually have a hot shower because I'm usually cold (many of my rides are done in less than ideal conditions), hot, or covered in slush, mud, frost, etc. If I'm going to stretch, this is when I'll do that.

I usually eat and drink because I'm usually hungry and thirsty after a ride. What I eat depends entirely upon my cravings and what is available, but pizza is a fairly common choice for me.

I will often try to get a longer night's sleep than normal, although that isn't always possible because of work, or another long ride, or other commitments.

The only other thing I often do is to write about the ride and log my miles. Sometimes I post those write-ups on a forum like this, sometimes they go onto my website, and sometimes I just save them onto my computer for my own personal reference.


As for how much riding I do in the following week, that depends. Toward the peak of my season, my riding quantity may increase from one week to the next after each long ride. In the off-season, I might only do a couple short rides in the week following. If the weather is really horrible during the week after a long ride, I might opt to rest. If the weather is great, I might opt to ride! I usually just go with how I feel.
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Old 10-16-06, 04:15 PM   #8
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It depends greatly on what kind of shape you are in and how many centuries you have done.
After a century I take a shower and then do what I normally do. Typically by the time I'm done with a shower or 30 min. later I'm ready to go out. Often I eat right after a shower.
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Old 10-16-06, 05:07 PM   #9
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Quote:
Originally Posted by Bacciagalupe
Heya, I'm curious as to any recommendations on recovery techniques after a long (100+ mile) ride. How much do you rest and stretch? Percentage-wise, how much more or less do you ride in the week after the big event than you usually ride? What's your diet like? And most importantly, how many massages do you get in the week after?
Ice cream...preferably with chocolate in it in some form or other.
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Old 10-16-06, 06:33 PM   #10
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I have found Chocolate milk to be a very nice addition to my post ride activities. Lets, see, after the all night Harvest Moon Permanent we rode a week ago the all you can eat breakfast at JB's was a very good post ride activity. I consumed a dilly bar to get my final receipt after this years 600k and found that to also be a nice post ride activity. Usually though the only constant to my post ride activities is a snooze at the rest stop if I finish between 11pm and 4 am usually, and also a ride report write up too.
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Old 10-16-06, 08:57 PM   #11
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I stretch anything that seems tight, and I drink plenty of electrolyte replacement drink. I use Gookinaid Hydralyte, it's the best. http://www.gookinaid.com/
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Old 10-16-06, 09:11 PM   #12
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Quote:
Originally Posted by Bacciagalupe
Heya, I'm curious as to any recommendations on recovery techniques after a long (100+ mile) ride. How much do you rest and stretch? Percentage-wise, how much more or less do you ride in the week after the big event than you usually ride? What's your diet like? And most importantly, how many massages do you get in the week after?
Endurox within 30 minutes of stopping (ideally within 5). Recovery nutrition makes a huge difference in soreness.

I generally don't feel like stretching right after. The morning after I'll head to the gym and do a machine (exercise bike/elliptical/treadmill) for 15 minutes or so to get some heat into my legs, and then I'll stretch out really well.

I'll generally get out for a normal ride (25-35 miles) on the Tuesday after a weekend ride, but I won't push very hard.
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Old 10-16-06, 09:19 PM   #13
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I always try to drink a little extra water, and most of the time a sports drink. When I start heading for the food trough, I make a point of eating normal, decent food before going on to anykind of bigtime junk like chips and beer.

I couldn't care less about stretching or anykind of exercise after a hard hundred or more...
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Old 10-16-06, 10:11 PM   #14
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stretch, shower, and big bowl of pasta.
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Old 10-17-06, 12:23 AM   #15
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Beer, sure. But my masseuse tells me I really should spend 20 minutes stretching. When I get off the stationery bike I stretch. When I get off the real bike I don't think to do it. Nor for that metter does anyone I ride with. Maybe I can start a trend...
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Old 10-17-06, 12:46 AM   #16
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After a double century, I usually stretch and hydrate/eat lots of food. The next day, I usually feel pretty lousy, and just want to sit around.

I have found that it is pushing it to ride the day after that. Three days after the ride, I usually get back on the bike. It depends on your fitness level. Sometimes I can ride a difficult hundred miles and then ride again the next day. Other times I need to take a day off.

I don't think that massages are necessary. Your muscles will recover just fine if you rest them and exercise at low exertion until they feel better.
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Old 10-17-06, 02:02 AM   #17
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Go riding! After the last PBP, a weeks' touring through the Loire Valley.
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Old 10-17-06, 09:18 AM   #18
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My routine is pretty much like Machka's. Except I don't ride nearly as far or as often. Clearly, the gals's on fire. But, yeah, I go with how I feel. I don't push it on centuries. For me, those rides are the Take It Easy type, or I will pay. I've never felt the inclination to stretch since I don't seem to develope tension related problems in my muscles. My knees might complain a little sometimes and I'll lay off for the next couple of days if they do. I eat all the usual high carbs before and during. Normal eating after, but I don't drink much beer or wine - except when I visit relatives in Austria.
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Old 10-17-06, 11:03 AM   #19
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Quote:
Originally Posted by LWaB
Go riding! After the last PBP, a weeks' touring through the Loire Valley.


After the last PBP, I did a weeks' tour of Wales!! Wales, if you are not familiar with it, is VERY, VERY hilly ... that was tougher than the PBP!!!
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Old 10-17-06, 11:32 AM   #20
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After the last PBP, I did a weeks' tour of Wales!! Wales, if you are not familiar with it, is VERY, VERY hilly ... that was tougher than the PBP!!!
Hah! ...and this from someone who obviously weighs all of 65lbs!
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Old 10-17-06, 11:35 AM   #21
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Hah! ...and this from someone who obviously weighs all of 65lbs!
That's what my gear (in my panniers) weighed on that tour!!
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Old 10-17-06, 12:31 PM   #22
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Eat. Sleep. /thread



Oh and I agree, pizza makes awesome post-ride food.
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Old 10-17-06, 01:33 PM   #23
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May be just a Factoid- But

Heard this on the TDF commentary- If you are out riding then you will lose some weight and most of this will be body water. If you do not replace half of your weight loss within an hour of finishing riding- then you would not be riding the next day with the power that you should have. So if you have lost 3lbs on a ride- then drink 1.5 lbs of water as soon as possible.
Doesn't bother me but but How much does a bottle of Bordeaux weigh and will it count?
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Old 10-17-06, 03:06 PM   #24
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Quote:
Originally Posted by Phoible
I don't think that massages are necessary. Your muscles will recover just fine if you rest them and exercise at low exertion until they feel better.
They may not be necessary, but they sure do feel good.
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Old 10-18-06, 07:30 AM   #25
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Seize the nap!
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