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)
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
2006 Specialized Ruby Pro aka "Rhubarb" / and a backup road bike
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.
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.