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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 06-08-13, 07:53 PM   #1
Buzzatronic
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Best way to recover after a century

I did my first century today and it was great. Now a. Few hours later I'm starting to feel the soreness.

Any tips on what I should do tomorrow to minimize the soreness?
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Old 06-08-13, 07:57 PM   #2
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Take tomorrow off.
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Old 06-08-13, 08:50 PM   #3
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You can try massaging your legs with a rolling pin tonight. I would also go for a 30-90 min easy spin tomorrow.
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Old 06-08-13, 09:14 PM   #4
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eat
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Old 06-08-13, 09:23 PM   #5
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Originally Posted by gregf83 View Post
You can try massaging your legs with a rolling pin tonight. I would also go for a 30-90 min easy spin tomorrow.
I agree. Go for a short easy ride to stretch your legs out and keep your blood circulating.

Also, drink extra water tonight and tomorrow.
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Old 06-09-13, 04:40 AM   #6
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What sort of soreness? How intensely did you ride? How was your rehydration (how dark has your pee been since you finished?)? Did you eat protein as part of your post-event meal?
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Old 06-09-13, 04:47 AM   #7
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Tonight ...
1. Long hot shower or bath
2. Eat a good meal with both protein and carbs
3. Drink a few glasses of water (or fruit juice, or your choice of non-alcoholic beverage)
4. Rest
5. Get a good night's sleep


And then tomorrow ...
1. Have a good breakfast
2. Drink a several glasses of water (or fruit juice, or your choice of non-alcoholic beverage)
3. Move ... go for a long walk, go for a short, relaxed ride
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Old 06-09-13, 01:42 PM   #8
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Congrats on your first century.
Do you have access to a pool?
I find stretching and walking around in the water help me loosen up, alternating with a little time in the jacuzzi.
Walk forwards, backwards, sideways; twist around. Lazy kicking with a kickboard. Double-arm backstroke to loosen tight upper back and neck. Stretch glutes, hamstrings, quads, triceps, etc while standing on the bottom one hand on the pool deck.
Don't spend too much time in hot water and take a water bottle with you to avoid further dehydration.
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Old 06-09-13, 02:50 PM   #9
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What sort of soreness? How intensely did you ride? How was your rehydration (how dark has your pee been since you finished?)? Did you eat protein as part of your post-event meal?
Just general muscle and joint soreness in the legs. We managed a 16.9mph pace over the 100mi. I went through 5 water bottles (3 water, 2 gatorade). I don't think I got dehydrated much, urine was only slightly less light yellow than usual.

I got a good 12 hours sleep last night which I think helped a ton. I'm actually feeling pretty good today. Expected a hang-over like headache but I don't have one and my body isn't complaining when I go up and down the stairs.

I plan on taking a light walk around the neighborhood later today but nothing overly long.
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