help with recovery between two races in one day??
03-13-10, 02:01 PM
#1
merckxxx
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help with recovery between two races in one day??
I would like some advice with how to best recover for a second event in a day of racing.. The 2010 season is about to kick off in a few weeks.. My first event is a 40k TT at about 8:30am then sometime around 12:30 - 1:00 pm there will be a crit.. what kind of things can i do to get ready for a Crit after having survived the torture that is a 40k TT..
I've heard everything from chocolate milk.. and Cytomax...type.. drinks to double espresso... (geezus)... I assume that I will pretty much get ion the trainer as soon as I can stand it after the TT and spin my legs ....as much as possible.... I would like the forums opinion.. of how would you spend the two or three hours between these two races... and what would you eat drink??
thanks in advance
I've heard everything from chocolate milk.. and Cytomax...type.. drinks to double espresso... (geezus)... I assume that I will pretty much get ion the trainer as soon as I can stand it after the TT and spin my legs ....as much as possible.... I would like the forums opinion.. of how would you spend the two or three hours between these two races... and what would you eat drink??
thanks in advance
03-13-10, 02:06 PM
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just did this today, but i only had time to register for the next race, refill my bottle, take a pee, and eat a muesli bar between races.
for stage races (guess that's what you're doing?) i'd say drink lots of water, eat whatever makes you happy, and make sure to do a little cool down after the TT and a decent warm up before the crit.
if you're the type who can grab a quick nap, do that.
for stage races (guess that's what you're doing?) i'd say drink lots of water, eat whatever makes you happy, and make sure to do a little cool down after the TT and a decent warm up before the crit.
if you're the type who can grab a quick nap, do that.
Last edited by botto; 03-13-10 at 03:12 PM.
03-13-10, 03:10 PM
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the best ever double I did was two cross races last fall. I had very little time in between so I just rode around a little bit, ate a powerbar, drank some water and raced.
03-13-10, 11:39 PM
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chocolate shake, or at least that's what michael phelps ingests in between heats for recovery.
03-13-10, 11:42 PM
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i got a race coming up in June thats 4 days straight with one day an ITT in the morning and a Crit in the afternoon... Fun Fun Fun.
day 1: HC
day 2:RR
day 3: ITT & Crit
day 4: RR
day 1: HC
day 2:RR
day 3: ITT & Crit
day 4: RR
03-14-10, 06:19 AM
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Eat, rest.
03-14-10, 07:39 AM
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I'd take all my calories in liquid or easily degradable (i.e. pop tarts) form since your stomach will (might) be a train wreck. Not really sure about the efficacy of protein powder in such a short timeframe but I'd +1 the chocolate milk for immediately after, with at least 600-800cal worth (if not more) of simple carbs broken up in intervals that you can tolerate. That's a boatload of glycogen that will have just been jettisoned. Caffeine is optional but you're going to need all the help you can get!
03-14-10, 11:06 AM
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1. practice something similar in training a few times. I would do a 60' tempo---> SST type effort in the AM. Then do a practice crit (C-priority race, or a local practice crit) OR some crit type intervals in the afternoon. Obviously you'll want to use your recovery methods (see below) in practice.
Recovery methods:
1. assure you're fully glycogen loaded BEFORE the even even begins. Dont worry too much about weight gain in the 3 days prior to the SR. Reduced training volume and a bit extra carb in the 3 days prior should do it. I like the Australian method (google it) of carb loading before huge events.
2. Sip a carb drink on the bike during the TT.
3. Have a carb/pro drink IMMEDIATELY post TT. I've gone as far as having a baggie of drink mix in my back pocket so I can get a bit of carb into me ASAP, even as I'm cooling down. This drink would be 300-35o cals and 4:1 carb/whey protein with some BCAA powder.
4. Take a long cooldown either on the TT rig or your road bike, which could be set up on your trainer already.
5. After your cooldown (maybe 30' post TT finish) eat again. I'd eat some simple carby foods: rice chex with sugary pro/carb drink as milk with banana and raisins to help refill liver glycogen stores. Another 300-600 cals right there.
6. Legs above heart for a few minutes. Self massage, lightly.
7. Nap if possible.
8. More light massage and stretching. Caffeine 45' before start of crit. Know how much you can tolerate.
9. Hop on bike for a 30' warmup before the crit, I'd probably start sipping a carb drink here, and H20 (which should be obvious).
10. Gel on the starting line.
11. drink what you normally would during crit.
This is what I'll be doing, at least.
Recovery methods:
1. assure you're fully glycogen loaded BEFORE the even even begins. Dont worry too much about weight gain in the 3 days prior to the SR. Reduced training volume and a bit extra carb in the 3 days prior should do it. I like the Australian method (google it) of carb loading before huge events.
2. Sip a carb drink on the bike during the TT.
3. Have a carb/pro drink IMMEDIATELY post TT. I've gone as far as having a baggie of drink mix in my back pocket so I can get a bit of carb into me ASAP, even as I'm cooling down. This drink would be 300-35o cals and 4:1 carb/whey protein with some BCAA powder.
4. Take a long cooldown either on the TT rig or your road bike, which could be set up on your trainer already.
5. After your cooldown (maybe 30' post TT finish) eat again. I'd eat some simple carby foods: rice chex with sugary pro/carb drink as milk with banana and raisins to help refill liver glycogen stores. Another 300-600 cals right there.
6. Legs above heart for a few minutes. Self massage, lightly.
7. Nap if possible.
8. More light massage and stretching. Caffeine 45' before start of crit. Know how much you can tolerate.
9. Hop on bike for a 30' warmup before the crit, I'd probably start sipping a carb drink here, and H20 (which should be obvious).
10. Gel on the starting line.
11. drink what you normally would during crit.
This is what I'll be doing, at least.
03-14-10, 12:32 PM
#10
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1. practice something similar in training a few times. I would do a 60' tempo---> SST type effort in the AM. Then do a practice crit (C-priority race, or a local practice crit) OR some crit type intervals in the afternoon. Obviously you'll want to use your recovery methods (see below) in practice.
Recovery methods:
1. assure you're fully glycogen loaded BEFORE the even even begins. Dont worry too much about weight gain in the 3 days prior to the SR. Reduced training volume and a bit extra carb in the 3 days prior should do it. I like the Australian method (google it) of carb loading before huge events.
2. Sip a carb drink on the bike during the TT.
3. Have a carb/pro drink IMMEDIATELY post TT. I've gone as far as having a baggie of drink mix in my back pocket so I can get a bit of carb into me ASAP, even as I'm cooling down. This drink would be 300-35o cals and 4:1 carb/whey protein with some BCAA powder.
4. Take a long cooldown either on the TT rig or your road bike, which could be set up on your trainer already.
5. After your cooldown (maybe 30' post TT finish) eat again. I'd eat some simple carby foods: rice chex with sugary pro/carb drink as milk with banana and raisins to help refill liver glycogen stores. Another 300-600 cals right there.
6. Legs above heart for a few minutes. Self massage, lightly.
7. Nap if possible.
8. More light massage and stretching. Caffeine 45' before start of crit. Know how much you can tolerate.
9. Hop on bike for a 30' warmup before the crit, I'd probably start sipping a carb drink here, and H20 (which should be obvious).
10. Gel on the starting line.
11. drink what you normally would during crit.
This is what I'll be doing, at least.
Recovery methods:
1. assure you're fully glycogen loaded BEFORE the even even begins. Dont worry too much about weight gain in the 3 days prior to the SR. Reduced training volume and a bit extra carb in the 3 days prior should do it. I like the Australian method (google it) of carb loading before huge events.
2. Sip a carb drink on the bike during the TT.
3. Have a carb/pro drink IMMEDIATELY post TT. I've gone as far as having a baggie of drink mix in my back pocket so I can get a bit of carb into me ASAP, even as I'm cooling down. This drink would be 300-35o cals and 4:1 carb/whey protein with some BCAA powder.
4. Take a long cooldown either on the TT rig or your road bike, which could be set up on your trainer already.
5. After your cooldown (maybe 30' post TT finish) eat again. I'd eat some simple carby foods: rice chex with sugary pro/carb drink as milk with banana and raisins to help refill liver glycogen stores. Another 300-600 cals right there.
6. Legs above heart for a few minutes. Self massage, lightly.
7. Nap if possible.
8. More light massage and stretching. Caffeine 45' before start of crit. Know how much you can tolerate.
9. Hop on bike for a 30' warmup before the crit, I'd probably start sipping a carb drink here, and H20 (which should be obvious).
10. Gel on the starting line.
11. drink what you normally would during crit.
This is what I'll be doing, at least.
Good advice. Good luck!
03-14-10, 01:43 PM
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+1, along with all the other suggestions. Stay off your feet. Find a place to lie down with your legs up.
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03-16-10, 11:49 AM
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03-16-10, 12:25 PM
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Did this a few weeks back..had an hour between two crits (will do it again this Thursday..with 30min break). I basically did an easy cool down for about 15min and sat in my chair, drank some fluids and ate a powerbar. The first lap was a bit painful but once the legs loosened up I felt fine.
03-16-10, 01:37 PM
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Ensure.
A teammate recommended this a few years ago, I laughed initially, but it's worked for me.
High calories, protein, easily digested, shelf-stable and tastes like a shake. Of course I get funny looks from the cashier sometimes when I buy it...
A teammate recommended this a few years ago, I laughed initially, but it's worked for me.
High calories, protein, easily digested, shelf-stable and tastes like a shake. Of course I get funny looks from the cashier sometimes when I buy it...
