Recovery?
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Recovery?
I'm getting older and find that it takes me longer to recover from the same level of exertion. Anyone know if there's a way of addressing it, or is it just one of the many age-related things this 42 year old seems to be putting up with more and more?
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For me, the secret is to eat better. Here is my theory. When we are youngsters (I am 48) we can shovel anything just about into our bodies and they will take it - but as we get older, we lose that ability. So, what I do is try to help my aging body out. Eat right, get enough rest, etc. I find I heal up very quickly when doing this - and I have a lot of energy too.
Also, if you are carrying any extra weight - lose it!
just my dos colones
Also, if you are carrying any extra weight - lose it!
just my dos colones
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Originally Posted by crtreedude
For me, the secret is to eat better.
Also, if you are carrying any extra weight - lose it!
Also, if you are carrying any extra weight - lose it!
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I do all that: eat right, recovery drink, etc., and from my perspective at 61 it's obvious that it takes longer to recover the older you get. What I used to recover from in 24 hrs. at 20, now sometimes takes me 72 hours. Back to back interval workouts are a thing of the past. Which doesn't mean accepting defeat. Denial is not just a river in Africa. It does mean training smarter, spacing your hard workouts, and watching more closely for signs of overreaching. I've taken my MRHR for years. That works really well.
On the good side, what with better nutrition and smarter training, I've gotten faster every year. I know that some year that's going to go the other way, but that's not this year.
On the good side, what with better nutrition and smarter training, I've gotten faster every year. I know that some year that's going to go the other way, but that's not this year.
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dramatically increase fish oil intake, get more sleep, take a multivitamin and a ZMA supplement.
Furthermore go see your doctor and get a bloodwork hormone profile done. You may find yourself to be low in free testostone or high in estradiol. There could also be potential thyroid suppression. If it exists, correcting that problem will make you feel LOADS better.
The idea of revocery time increasing dramatically as you age is beginning to be debunked to a large extent. It happens, but much more slowly and it counteracted much easier than most people believe. But it does take more planning on your part.
Furthermore go see your doctor and get a bloodwork hormone profile done. You may find yourself to be low in free testostone or high in estradiol. There could also be potential thyroid suppression. If it exists, correcting that problem will make you feel LOADS better.
The idea of revocery time increasing dramatically as you age is beginning to be debunked to a large extent. It happens, but much more slowly and it counteracted much easier than most people believe. But it does take more planning on your part.
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zma is a zinc magnesium combo supplement, taken before bedtime. It improves sleep and are minerals almost every athlete is deficient in.
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Originally Posted by shona
And what is MRHR?
ZMA is Zinc Monomethionine Aspartate. I have not tried this particular supplement. I do find it a bit offputting that most of the pages that show in a google search for ZMA are pages of companies that are trying to sell you the stuff, not researchers interested in learning about it. One view is here:
https://www.velonews.com/train/articles/5439.0.html
I do supplement with zinc, B6, and magnesium in fairly high doses, but I take a lot of other vitamins and minerals in fairly high doses, also. My guess is that these three vitamin and mineral supplements alone are not of greater interest than other vitamins and minerals. There's also the interesting involvement of BALCO labs in the tests of this supplement. Could it be "contamination" that produced such good results?
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Originally Posted by aikigreg
dramatically increase fish oil intake, get more sleep, take a multivitamin and a ZMA supplement.
Furthermore go see your doctor and get a bloodwork hormone profile done. You may find yourself to be low in free testostone or high in estradiol. There could also be potential thyroid suppression. If it exists, correcting that problem will make you feel LOADS better.
The idea of revocery time increasing dramatically as you age is beginning to be debunked to a large extent. It happens, but much more slowly and it counteracted much easier than most people believe. But it does take more planning on your part.
Furthermore go see your doctor and get a bloodwork hormone profile done. You may find yourself to be low in free testostone or high in estradiol. There could also be potential thyroid suppression. If it exists, correcting that problem will make you feel LOADS better.
The idea of revocery time increasing dramatically as you age is beginning to be debunked to a large extent. It happens, but much more slowly and it counteracted much easier than most people believe. But it does take more planning on your part.
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Originally Posted by Carbonfiberboy
After my hard solo 100k in a cold rain yesterday, in which I took an hour or more out of many riders, I went out on a very hard 110k group ride today, had one long solo breakaway and otherwise made myself particularly hard to stay with. But my MRHR was up by 7 this morning, and will still be up tomorrow, so I'll rest or snowshoe one day and then do a recovery trainer ride on Tuesday: Z1, followed by 45 minutes of one legged pedalling intervals in Z2, and then a session at the gym. That should recover me nicely. What I'm talkin' about. You gotta pace yourself. I don't need a blood doctor; I need a shrink. Not to brag or anything. I think in the long run, the bike is cheaper.
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I agree with more better quality rest, and better nutrition+PWO recovering drink. I'd like to add longer warm up and warm down and good stretches after warm up and warm down. You're probably doing all these though.
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Originally Posted by Carbonfiberboy
I do all that: eat right, recovery drink, etc., and from my perspective at 61 it's obvious that it takes longer to recover the older you get. What I used to recover from in 24 hrs. at 20, now sometimes takes me 72 hours. Back to back interval workouts are a thing of the past. Which doesn't mean accepting defeat. Denial is not just a river in Africa. It does mean training smarter, spacing your hard workouts, and watching more closely for signs of overreaching. I've taken my MRHR for years. That works really well.
On the good side, what with better nutrition and smarter training, I've gotten faster every year. I know that some year that's going to go the other way, but that's not this year.
On the good side, what with better nutrition and smarter training, I've gotten faster every year. I know that some year that's going to go the other way, but that's not this year.
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Originally Posted by hiromian
You're 61 and still getting faster??? That is inspiring.
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Originally Posted by Carbonfiberboy
Don't get too carried away! I've been riding on and off all my life, but only doing modern focused training since 50. Still, while my MHR has dropped about 1 beat per year since then, my LTHR has remained about the same while my LT power has increased every year. I'm definitely faster than I was at 18, 30-60 minutes in a century. Although a lot of that is better technique and better tires.
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Originally Posted by hiromian
Surprising tires. I noticed on another thread that you use Tricomps.
"They say" that the greatest engineering advance in the automobile is in tires. After all, they had twin overhead cam engines in 1920. I think it's similar with bicycles. I had a friend, and a good rider, too, who was passed climbing Alpe de Huez by a guy riding a bike so old it had one of those vertical plunger brakes over the front wheel. The rolling resistance of the tires was the biggest thing I noticed going from my old steel 12 speed with 1-1/4 X 27" tires to a modern bike with modern tires.
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I've purchased ZMA at GNC an dit was expensive as hell. Jus tabout everything in GNC can be purchased in the pharmacy at every major store. I have yet to find an equivalent - is it named something differently? Example: I was getting Glucosamine / Chondroitin from Wally World for a 1/3 of the price GNC had it. Crazy......
#21
Just ride.
I'm 52 and can totally relate to the slower recovery issue. I started doing yoga a couple of years ago, and it seems to have improved my recovery. Not like an 18 year old, but every little bit helps.
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Ive been meaning to try endurox or cytomax, anyone have any good experiences with these?
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I like Accelerade, personally.
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If you are dehydrated, you will still get sore/tight muscles. Drink lots of water and get plenty of sleep. Eat or drink 75-90 grams of carbs with a 4:1 ratio of carbs to protein ratio within the first 30-45 minutes after a long ride, eat plenty of high quality carbs w/veggies or fruit for dinner, get plenty of sleep.
I drink one fat free Quik Chocolate milk and a Dr. Pepper immediately after riding. That works well for me.
Oh, and at night before bed, I drink a tall glass of water and take 4-5 Advocare "Nighttime Recovery" pills. Oh, and did I mention get plenty of sleep??? heh
I'm usually feeling up to doing it all over again the next day (ie: suffering)
I drink one fat free Quik Chocolate milk and a Dr. Pepper immediately after riding. That works well for me.
Oh, and at night before bed, I drink a tall glass of water and take 4-5 Advocare "Nighttime Recovery" pills. Oh, and did I mention get plenty of sleep??? heh
I'm usually feeling up to doing it all over again the next day (ie: suffering)
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or is it just one of the many age-related things this 42 year old seems to be putting up with more and more?
Maybe someone can find a "study." But I'm pretty sure that the really noticeable fall-off in exercise capacity usually starts in the 50s, and becomes more severe in the 60s.....