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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 04-27-14, 06:27 PM   #1
CanadianBiker32
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Your Recovery Methods and Process

What methods do you use after a big event or a large ride?

do you use massage? yoga? etc? eat lots of fruit?

Go for a ride? walk


like to hear this one
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Old 04-27-14, 09:49 PM   #2
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For me it depends on how much was expended. I suppose I have 2 categories: (A) 9-24 hour rides and (B) 3-8 hour rides.
For all hard rides, I use a recovery drink of 24g whey protein and ~200 calories fast carbs. Then I'll have a beer or maybe 2 and eat a little something carby. I keep on with the small carby snacks until dinner. Then I focus on vegetables, some more carbs, a little protein, a little fat. I'll have some more whey protein at bedtime.
Successive days I'll have more whey protein and focus on fruit and vegetables.
Then . ..
A rides: Nothing athletic the first day. Second day, some zone 1 with one-legged pedaling. Third day, some zone 2. Fourth day and on I plan by watching my morning standing HR. If it stays high, I just do core and a little zone 1 or 2 until it comes back down.
B rides: First day, hike if the weather's nice or hit the Stepmill if raining. Second day and third days as above, plus some weight work. Fourth day some intervals or a longer ride, 20-50 miles. Then get ready for the next weekend, whatever it is.

I also do some core and stretching, but I don't really count that because it doesn't contribute to heart rate stress and therefore have a strong effect on recovery other than keeping me from going downhill during recovery.

Bear in mind that this is what I've done in my 50s and 60s. Younger folks may recover faster.
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Old 04-27-14, 11:14 PM   #3
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Foam roller.
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Old 04-28-14, 05:20 AM   #4
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Originally Posted by CanadianBiker32 View Post
What methods do you use after a big event or a large ride?

do you use massage? yoga? etc?

Go for a ride? walk
Yes.
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Old 04-28-14, 07:44 PM   #5
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Originally Posted by Carbonfiberboy View Post
9-24 hour rides
I'm really going out on a limb here, but my own personal experience tells me that a 24 hr bike ride is atypical.

My "large" ride recovery is milk, water, sleep, salmon, eggs (mostly egg whites), milk and short recovery rides at about 50% effort until I feel ok again. But I'm also well past the half century mark, and if I had a masseuse on staff, I'd definitely take advantage of it, recovering or not.
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Old 04-28-14, 08:15 PM   #6
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I'm really going out on a limb here, but my own personal experience tells me that a 24 hr bike ride is atypical.

My "large" ride recovery is milk, water, sleep, salmon, eggs (mostly egg whites), milk and short recovery rides at about 50% effort until I feel ok again. But I'm also well past the half century mark, and if I had a masseuse on staff, I'd definitely take advantage of it, recovering or not.
Not really that atypical. I guess it depends on your riding friends. I know quite a few people who are getting ready to ride a Fleche, which is by definition a 24 hour ride. 300k and 400k rides which total thousands of participants every year can be in the 24 hour category.
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Old 05-07-14, 07:42 PM   #7
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Rest. Maybe ice but rare for me. A mix of antoxidants and other supplements to help deal with the inflammation and free radicals that are part and parcel with a long hard ride for me. Short, very easy rides until fresh again. Day off bike. Massage. I have a ride coming up that I hope to complete in around 32-34 hours. No hard rides afterwards until recovery is complete. I did a 15 hour ride this Saturday. I rode 25 miles real easy (HR 90-105 BPM) Sun and Tuesday with Monday completely off the bike. I had expected to do hard hill intervals tonight and felt really good on the hour warmup but there was no love in the lungs, heart, and legs. I could not do the high intensity. Nobody home in the engine room. I called it quits. I am not recovered. Why push when not ready. Nothing special on the food. I was fully fueled and hydrated during the ride although the sodium got low and a couple slices of pizza with extra salt and a few electrolyte tabs fixed it fixed the tiny funk and touch of nausea. That touch of edema is gone. Could be wrong but I would rather err on the side of caution when deciding when to ride hard after a long ride.
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