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Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

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Old 04-23-07, 06:24 AM   #1
CSCman
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Recovery Advice

Seems I have kinda over done it on my first long distance ride of the year. I would not call myself the most fit to begin with but a 66 mile ride on the Katy Saturday was definately more than my body could handle. What can I do to get my energy back and muscles repaired to ride again?
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Old 04-23-07, 06:45 AM   #2
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Vitamin C, protein powder, and L-glutamine will help with muscle recovery. D-ribose is great for energy production. Of course a good WHOLE FOOD multivitamin will help all around. Can be found in local health food store.
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Old 04-23-07, 07:14 AM   #3
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You're just feeling it bad today. Saturday was probably the warmest day of the year so far. First, easy walking at L1. Then lots of water. Stretch and massage. Nutrition.
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Old 04-23-07, 09:03 AM   #4
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Quote:
Originally Posted by CSCman
Seems I have kinda over done it on my first long distance ride of the year. I would not call myself the most fit to begin with but a 66 mile ride on the Katy Saturday was definately more than my body could handle. What can I do to get my energy back and muscles repaired to ride again?
thestick.com

i just got one of these over the weekend and it's great. my quads feel better than they have in months.
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Old 04-23-07, 11:10 PM   #5
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Originally Posted by kuan
You're just feeling it bad today. Saturday was probably the warmest day of the year so far. First, easy walking at L1. Then lots of water. Stretch and massage. Nutrition.
DITTO! Stretch whenever you think about it, not just once or twice a day... I just do some quad stretches with some squats, some calf stretches with a runners lunge, and a hamstring stretch by throwing a leg up on whatever horizontal surface presents itself as handy... Tons of water, and I have found that Accelerade has helped me out all the way accross the board from pre-ride, ride and post-ride. Drink Tons of water, and get plenty of sleep! Good luck!
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Old 04-23-07, 11:13 PM   #6
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Make sure to eat good carbs within 30 minutes of the ride if at all possible. That's the fastest/most effective window in which carbs are broken down into glycogen stores.
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Old 04-25-07, 04:32 PM   #7
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Learn to keep tabs on your resting heart rate. Take it in the morning before you eat or do anything if you can think about it.

Resting heart rate is a good barometer of cardio recovery from endurance exercises. It will go up after you go over the top, and come down as you recover.

Of course, how your skeletal muscles feel is important, but don't forget that there is a much more important muscle than the quads involed in cycling.
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