meanwhile

But what makes you think this? The only symptom the guy has mentioned is muscle soreness, he's riding offroad where eccentric contractions and DOMs are to be expected. His recovery time isn't unreasonable, there's no mention of fever or general flu-like tiredness, so why suggest the above?

BlueRaleigh

Well, I did end up taking a rest from it. My legs are *still* sore, actually, but feeling better. In any case, I only wanted to be able to ride every day for the next couple weeks until I started my new job. This downtime has had me stir crazy sitting in the house with nothing to do. But another week or so and then I can get back to a more balanced life style.

Thanks for the input.

Carbonfiberboy 

Experience.

army14

I have often read that you should have a carb recovery drink after a hard ride. (I understand the protein component) How long does it take your muscles to replenish it's glycogen stores if you just eat normal for the rest of the day?

I am trying to drop a few pounds and I'm wondering if it's counter-productive to have a recovery drink or is it necessary to re-fill the glycogen.

Thanks

Carbonfiberboy 

Only you can tell. It depends on how much glycogen you burned and when you'll train again. If you rode pretty long and hard and you'll ride again the next day, usual practice is to do the drink. If not, I don't think it's necessary. Try it both ways, see if you notice a difference, the difference being having less in the tank the second day. For weight loss, I try to figure about how many calories I'll burn on the bike and then eat about 1/2 that on the bike and in the recovery drink.

meanwhile

What experience??? Unless you previously owned his legs and used them to ride the exact same trails - carrying an upper body of the same weight - and rode at the same aggression level, on the same bike - how can you possibly say that the guy has a gland problem??? If you ride hard off road, you'll get microtearing of the muscles from the eccentric contractions that result when you use your legs as suspension. This will hurt - a lot! That's all the guy is describing and there's no need to invoke any scary gland problems.

meanwhile

The simple answer:

- Do top up immediately after exercise

- Don't increase your daily calories to do so: subtract your post exercise snack from another meal

A banana and a glass of milk can work well. Or a tuna sandwich made with whole meal bread and a glass of water.

beezaur

I don't know what that would do for weight loss, but everything I have read about nutrition says you don't want to starve yourself after exercise. In fact the advice has been to take in around 200-300 calories of carbs within the first 45 minutes (sooner is better), and some protein (10+ g) will help too.

The idea is that the carbs will stop various muscle-damaging processes, something you want to do ASAP after exercise.

Paul01

If I'm sore I still ride but i rider shorter and at an easy spin pace.

There is no law, contrary to the BF conditioning police, that says every ride must be hard, balls to the wall training ride.

Post ride I like to blend banana with a half cup to a cup of kefir.

jduvall

Chocolate milk...seriously its just as good as all those fancy recovery drinks and a hell of a lot cheaper. https://www.drdavidgeier.com/is-choco...ecovery-drink/

jjermzz

I use Chromium Picolate every single time I liftweights hard. It helps with the soreness. I take it along vitamin C and glucosamine. I believe the chromium picolate works for soreness. The other day I was desperate for the soreness relief I took hot bath, No jacuzzi available. You now what it helped out, it was better then walking around sore all day. So try that out.

The solution might be as simple as rest.

That is when you muscles grow.

Carbonfiberboy 

We disagree. I coach conservatively unless I'm riding with the person. "Gland problems" aren't problems, nor are they scary. It's just a fact that a high HR requires hormones to produce it, and too much of that tires out one's glands. When one begins to notice this it is called overreaching, which if continued, will turn into overtraining. He was already into overreaching since he had to grab a smaller cog to climb, which is one of the first signs. Best to back off and recover, not continue to ride hard every day. Overreaching may or may not be accompanied by sore legs. One sees the same symptoms either way.

late

1) Carbonfiberboy's post was great.

2) Take a week off. Seriously.

3) Get a plan.

3a) do some cross training.

Cross training can be anything from a long walk to Crossfit and anything in between.

3b) include 2 days off per week

3c) Periodisation is your new best friend.

3d) Do a long not hard ride once a week.

4) You want to maximise healing.

It's easy, but you won't do it. You need to eat an anti-inflammatory diet.
Basically, everything you want to eat is forbidden. dr Perricone had written about
this a lot, but the basics are simple. No sugar of any kind, or coffee. Tons of veggies
and low glycemic fruit. No starches. Fish 3 times a day, for you prob a 6 oz serving.
Google it.

5) Most multivitamins stink. This is what I take.
https://www.amazon.com/New-Chapter-Ev...3681951&sr=8-1

6) Omega 3 helps healing, the New Chapter Wholemega is a little better than the others.

7) A lot of guys that wind up overtrained need more sleep. Get your 8.

8) I think something that works your muscle mass and skeleton, weight lifting, backpacking, Crossfit, kettlebells, etc
makes me feel better, more alive. I suspect it stimulates hormone production.

9) I love this stuff, it works. A serving is about 1/4 - 1/3 oz Have them add some microlactin.
https://proteinfactory.com/shop/produ...2&cat=1&page=3

travelerman

I just bought my first container of chocolate milk in a couple of years, and will try it out for a while after my daily rides; its sounds like a great idea to me, and much cheaper and convenient that plunking down $5 for a chocolate protein shake at the local coffee shop...