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?
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.
Originally Posted by gregf83
Also, drink extra water tonight and tomorrow.
Has opinion, will express
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?
Long Distance Cyclist
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
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.