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  1. #1
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    Recovery/ Off the bike

    Rode 40 miles yesterday for the first time this season, wondering what the recommended recover strategy is for longer rides than you're used to. I've been eating all the protein and whatnot. Should I be going for a short ride, I don't now about restoring electrolytes and hydrating AFTER a ride... So, looking for your thoughts.

    Other thing I wanted to ask was what sort of exercises should I be doing off of the bike, during the day, etc. I read somewhere that You USE your core on the bike you don't necessarily BUILD it there. What are your thoughts for getting into shape for the bike while off the bike?

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    Stand and Deliver FLvector's Avatar
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    If your legs are aching and you feel like riding, then do an easy high cadence (90-100 rpm) ride just to spin the legs. As far as exercises to build the core, focus on crunches, planks, pushups, back extensions, shoulder presses, etc.

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    No I feel great. I stayed up on hydration and energy, so my legs aren't sore or anything. Just a little fatigued, trying to eat what I can to fuel me back up, eating chicken, some bananas, a sandwich, cliff bar? I still feel pretty tired.

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    Ex Coelis CALE262's Avatar
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    Just do what you're doing now and ride another 40 tomorrow
    Anything worth shooting is worth shooting twice...
    Colnago C59/SR-EPS, Ridley Helium/SR11, Marinoni Leggero/Duracci, Orbea Opal/Duracci

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    Long Distance Cyclist Machka's Avatar
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    Quote Originally Posted by ninjai View Post
    Rode 40 miles yesterday for the first time this season, wondering what the recommended recover strategy is for longer rides than you're used to. I've been eating all the protein and whatnot. Should I be going for a short ride, I don't now about restoring electrolytes and hydrating AFTER a ride... So, looking for your thoughts.

    Other thing I wanted to ask was what sort of exercises should I be doing off of the bike, during the day, etc. I read somewhere that You USE your core on the bike you don't necessarily BUILD it there. What are your thoughts for getting into shape for the bike while off the bike?
    It's up to you ... either go for a short ride today or take today off, depending on how tired you feel. But tomorrow plan for at least a short ride, and start building back up again.

    Do you know what electrolytes are? If so, then I won't explain them to you. I'll just say ... salt your chicken and grab a handful of almonds. If you don't know what electrolytes are, then I'll go into more detail.

    Have a nice tall glass of orange juice immediately after the ride, then drink (not alcohol) as usual.

    And yes, as you get into longer distances it is a good idea to work on your core. Your back and butt will thank you.

  6. #6
    Senior Member Panza's Avatar
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    As far as core exercises go, planks, crunches, bicycle crunches are good, but I personally suggest doing a lot of back exercises because your back is part of your core. Supermans, back extensions, dumbbell rows are some of my favorites. I broke my back before and keeping a strong back has been the most effective part of managing my pain and fatigue.

    Also, everytime I do a hard ride or a century, I follow up with a light easy ride.
    Don't pray for an easy life... pray for the strength to endure a hard one. - Bruce Lee

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    Quote Originally Posted by Panza View Post
    As far as core exercises go, planks, crunches, bicycle crunches are good, but I personally suggest doing a lot of back exercises because your back is part of your core. Supermans, back extensions, dumbbell rows are some of my favorites. I broke my back before and keeping a strong back has been the most effective part of managing my pain and fatigue.

    Also, everytime I do a hard ride or a century, I follow up with a light easy ride.
    How often do you exercize off the bike to strengthen you core?

    Is it a daily thing, how intense do you go, do you take days off from riding to do those work outs? This concept is new to me. When I was in the military we typically had 3 cardio days (m,w,f) and 2 core days with either upper or lower thrown in (t,th) If I needed to improve my run, I ran, if I need to improve pushups, i did more of them, etc, so the idea that I can't get better at something by simply doing it, and needing to do other things is new for me.

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    Quote Originally Posted by Panza View Post
    As far as core exercises go, planks, crunches, bicycle crunches are good, but I personally suggest doing a lot of back exercises because your back is part of your core. Supermans, back extensions, dumbbell rows are some of my favorites. I broke my back before and keeping a strong back has been the most effective part of managing my pain and fatigue.

    Also, everytime I do a hard ride or a century, I follow up with a light easy ride.
    I do the suspension exercises. Just attach it to my door and it's mostly for my back. At least for me, my back is my weak point. What is great that all the while, it's strengthening core and rest of upper body at the same time.

  9. #9
    Senior Member Panza's Avatar
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    You base your exercise and training regiments off of your goals.

    I remember reading in my old personal trainer handbook says that if you want to train endurance for an IronMan, train 6~7 days a week.

    Most people who ride bicycles do some other type of cross-training because bicycling is such specific sport. My group biking days are M, Th, Sn. I also do swimming & running inbetween (I'm originally a tri-guy). I strength train 2 days a week to improve lactate threshold. As for specifically training my core, it's usually at the gym, but I routinely do crunches, back extensions, and push-ups before any cardio workout during my stretching routine. I got into that habit since highschool track. If you make a routine out of it, you won't neglect it.
    Don't pray for an easy life... pray for the strength to endure a hard one. - Bruce Lee

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    I don't find I need recovery from a long bike ride. Only time I need recovery is if I'm doing high intensity interval workouts or a lot of weight resistance training.

    A protein shake after the ride and good stretching, all the recovery needed.

  11. #11
    Senior Member Panza's Avatar
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    Everyone eventually begins to favor a few exercises : ) You could never get me to use a kettleball no matter how effective those are. Any part of your body that isn't your arms or legs is pretty much considered your core!
    Don't pray for an easy life... pray for the strength to endure a hard one. - Bruce Lee

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    Quote Originally Posted by Panza View Post
    Everyone eventually begins to favor a few exercises : ) You could never get me to use a kettleball no matter how effective those are. Any part of your body that isn't your arms or legs is pretty much considered your core!
    I'll never take a cross fit course or do yoga. Strength training + cardio + stretching is good enough. Don't need to make it any more complicated. And I'm not even motivated enough to be consistent with that. Never mind scheduling yoga and or cross fit or whatever other trending nonsense.

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    Senior Member Panza's Avatar
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    Crossfit is just a trend, biking has been strong for over a century. : ) Yoga is way more fun to watch than Taichi though, and that's been strong for centuries as well.
    Don't pray for an easy life... pray for the strength to endure a hard one. - Bruce Lee

  14. #14
    Senior Member tanguy frame's Avatar
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    I like to take a nap...
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    Quote Originally Posted by tanguy frame View Post
    I like to take a nap...
    Sleep is the best medicine . I do that sometimes if I am really pooped after ride, wake up after 1-2 hours feeling super charged. I dont exercise much besides cycling but Ive always been lean and flexible, played a lot of sports when I was younger. Like Machka mentioned, I drink 12 oz orange juice/fruit punch almost immediately after and continue with water. I eat some peanuts, banana or popsicle since its hot now, then a big dinner.

  16. #16
    Long Distance Cyclist Machka's Avatar
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    Quote Originally Posted by ninjai View Post
    How often do you exercize off the bike to strengthen you core?

    Is it a daily thing, how intense do you go, do you take days off from riding to do those work outs? This concept is new to me. When I was in the military we typically had 3 cardio days (m,w,f) and 2 core days with either upper or lower thrown in (t,th) If I needed to improve my run, I ran, if I need to improve pushups, i did more of them, etc, so the idea that I can't get better at something by simply doing it, and needing to do other things is new for me.
    When I do core work, it is either daily or every other day ... and takes a grand total of about 15 minutes. So no, I don't take days off from riding to do that ... I come in from my ride, do a few core exercises, and then get on with the rest of my day.

    We've got outdoor fitness equipment located here and there in our area, so sometimes we'll stop toward the end of a ride and do a light workout on that ... maybe 20 minutes. Last summer I was doing that 2 or 3 days a week, and that light workout included core work.

    And yes, cross-training is good. Cycling isn't a weight-bearing exercise, so at the very least it's good to include walking. For almost a decade now, I've been walking somewhere between 15 and 30 km/week in addition to my cycling.

    So if you really don't feel like cycling the day after a long ride ... go for a 2 or 3 or 5 km walk.

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    I'm an older rider (59) and I find that I need a couple days of recovery when I do a longer ride. In between I might go for short rides or play basketball or simply rest. I think I have a slow recovery body overall, though. I base this on playing high school sports, I never recovered well like some of the better athletes, but when I was recovered, I could compete well. I don't think coaches really understand that, they assume that the harder and more frequently you work, the faster you'll get better. Not true. Certainly not true at my age. I let my body tell me when I can go hard again.

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