Recovery help
10-21-16, 01:07 PM
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Recovery help
This weekend I will be riding hard Saturday and Sunday. This Saturday ride is with a group averaging about 18-22 mph for a bout 50-55 miles and Sunday ride is also with a group but is faster, 22-24+ mph for about 50-55 miles. Tips on recovery so I can ride both please.
10-21-16, 01:19 PM
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Protein shake after the first ride and keep hydrated. Stretch well after the first ride. Get plenty of rest with more protein right before bed.
Hopefully you have enough miles in your legs to support back to back 50 mile rides.
Hopefully you have enough miles in your legs to support back to back 50 mile rides.
10-21-16, 01:21 PM
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Make sure you eat enough calories and drink enough water the evening after your first ride, but I think getting enough sleep is the most important factor (at least for me).
10-21-16, 01:22 PM
#5
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Those two rides shouldn't need any special preparation, unless you never ride more than two hours. Just don't go do some yardwork after the first one, eat nutritious food, and stay hydrated.
10-21-16, 01:33 PM
#6
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This weekend I will be riding hard Saturday and Sunday. This Saturday ride is with a group averaging about 18-22 mph for a bout 50-55 miles and Sunday ride is also with a group but is faster, 22-24+ mph for about 50-55 miles. Tips on recovery so I can ride both please.
If there is any chance of you hanging onto a "24mph+" group, you didn't get that fast on accident or without riding a few thousand miles this year already.
10-21-16, 01:44 PM
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This weekend I will be riding hard Saturday and Sunday. This Saturday ride is with a group averaging about 18-22 mph for a bout 50-55 miles and Sunday ride is also with a group but is faster, 22-24+ mph for about 50-55 miles. Tips on recovery so I can ride both please.
10-21-16, 01:53 PM
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10-21-16, 01:54 PM
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Hopefully you spent the summer doing rides like this, sometimes back to back? If so, the usual stuff like eat enough (especially carbs and protein) and get a good night's sleep. Also, have a motor in your seat tube on Sunday.
10-21-16, 02:04 PM
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@RPK79 I am only 15
Last edited by Bikeracer123; 10-21-16 at 02:08 PM.
10-21-16, 02:14 PM
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10-21-16, 05:05 PM
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As a boy in high school, I worked on a dairy farm during summer. At that time recovery was not a problem. I could work all day, stay out late at night and be ready to go again the next day. The older one gets though the more important good recovery practice becomes. Good recovery begins before the event by being well rested and eating nutritious food. In fact most recent reading about this, info from nutritionists and racers puts emphasis on nutrition, that is whole, unprocessed foods and lots of veggies. There are a number of web sites that discuss the recovery process and I would recommend checking them out. This is one. Recovery for Performance in Sport
Best wishes for your event.
Best wishes for your event.
10-23-16, 05:55 PM
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I did it and it was actually pretty easy. The first ride was pretty easy only averaging around 21 mph. The second ride was much faster, we hammered for about 45 miles at around 25 mph, at times we were doing about 27-28.
10-24-16, 07:11 AM
#20
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The Junior UCI World Championship road race was on a pancake flat course this year and the winner was right at 27.5mph.
10-24-16, 10:16 AM
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Good point. A zFTP in that range means you can comfortably mow a 1 acre yard with a pushmower after a double century without issue.
Kudos.
I think I remember you starting a thread before you'd entered any races, how did your first few go? Did you race with juniors or did you do Cat 5? If you're comfortable holding 25mph for a 45 mile group ride, you're definitely strong enough to podium at the Cat 4/5 level (at least around here, and assuming you play your tactical cards correctly).
I think I remember you starting a thread before you'd entered any races, how did your first few go? Did you race with juniors or did you do Cat 5? If you're comfortable holding 25mph for a 45 mile group ride, you're definitely strong enough to podium at the Cat 4/5 level (at least around here, and assuming you play your tactical cards correctly).
10-24-16, 10:23 AM
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Good point. A zFTP in that range means you can comfortably mow a 1 acre yard with a pushmower after a double century without issue.
Kudos.
I think I remember you starting a thread before you'd entered any races, how did your first few go? Did you race with juniors or did you do Cat 5? If you're comfortable holding 25mph for a 45 mile group ride, you're definitely strong enough to podium at the Cat 4/5 level (at least around here, and assuming you play your tactical cards correctly).
Kudos.
I think I remember you starting a thread before you'd entered any races, how did your first few go? Did you race with juniors or did you do Cat 5? If you're comfortable holding 25mph for a 45 mile group ride, you're definitely strong enough to podium at the Cat 4/5 level (at least around here, and assuming you play your tactical cards correctly).
I will probably try a cat 4/5 then decide. The only thing keeping me away from cat 4/5 is the crashes.
Last edited by Bikeracer123; 10-24-16 at 10:28 AM.
10-24-16, 11:37 AM
#25
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