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-   -   Share Your Recovery Secrets. (https://www.bikeforums.net/road-cycling/275852-share-your-recovery-secrets.html)

spunky 03-08-07 09:37 PM


Originally Posted by Snuffleupagus
Replace as many calories as you can stomach (within reason, don't exceed what you actually burnt) using whole foods. Sleep for at least 8 hours. Stretch out.

+1

A little trick I learned from my massage the****** who used to be a runner back in the days of Bill Bowerman and Prefontaine, is to take a protein drink shortly before going to bed after a day of hard riding. I think the theory is that most of the muscle rebuilding takes place when you sleep, therefore you're giving the body all the protein and amino acids it needs to do that. It works well for me.

aikigreg 03-08-07 09:39 PM


Originally Posted by bassplayinbiker
a nice warm shower as soon as I get off the bike helps me recover faster, I think its mostly a mental thing but it sure seems to work.

If you alternate the warmest shower you can take for 30 seconds with the coldest you can stand for 30 seconds, the rapid dilation and constriction of blood vessels acts like a pump to whisk away lactic acid, reducing soreness dramatically. It's called a contrast shower and highly recommended.

CCFISH81 03-08-07 09:48 PM


Originally Posted by bigskymacadam

If this is necessary, what the hell are you doing to yourself?

Brandy 03-08-07 09:56 PM


Originally Posted by ronjon10
I slam a chocolate ensure right after the ride. .

+1...I started doing this recently and have been feeling much better post-ride.

spunky 03-08-07 09:59 PM


Originally Posted by aikigreg
If you alternate the warmest shower you can take for 30 seconds with the coldest you can stand for 30 seconds, the rapid dilation and constriction of blood vessels acts like a pump to whisk away lactic acid, reducing soreness dramatically. It's called a contrast shower and highly recommended.

Except lactic acid doesn't cause soreness.

http://www.cyclingnews.com/fitness.p...ctic_frederick

Starclimber 03-08-07 10:52 PM

Kenny has it right 'for me'. I use concentrated Gatorade with added sugar. Nothing like a cold, rainy, windswept ride followed by...HOT mugs of concentrated orange Gatorade with ~6 spoonfuls of extra sugar. Then I eat a big spaghetti lunch or dinner, whichever is appropriate. Or chili. Or a roast chicken rollup with pesto and chipotle. Yum.

donrhummy 03-08-07 11:03 PM

This:
(Whey protein)
http://www.always-youthful.com/vitam..._plainwhey.gif

and a little bit o' this:
http://www.mccullagh.org/db9/1ds2-4/...-passenger.jpg

Louman 03-08-07 11:09 PM

Recovery is overated )

gm1230126 03-08-07 11:14 PM

chocolate milk.

waterrockets 03-09-07 08:06 AM

My recovery secret is not to overtrain.

kensuf 03-09-07 08:11 AM

http://www.flyingdogales.com/images/bottle-roaddog.jpg

Oh yeah, and some stretching.

VegaVixen 03-09-07 09:15 AM


Originally Posted by CCFISH81
If this is necessary, what the hell are you doing to yourself?

Didn't you see the beers he has in there? :rolleyes:

merlinextraligh 03-09-07 09:17 AM


Originally Posted by Louman
Recovery is overated )

Recovery for wussies

haimtoeg 03-09-07 09:25 AM


hmm, napping on the train, got to try that sometime.

waterrockets 03-09-07 10:08 AM


Originally Posted by merlinextraligh
Recovery for wussies

Dude, it's "Recovery for wussy"

Sheesh ;)

GuitarWizard 03-09-07 10:09 AM

Endurox R4, stretching, eating properly, sleep/rest and recovery rides.

aham23 03-09-07 10:35 AM


Originally Posted by aikigreg
...snip...But HFCS, along with trans fats, is linked to obesity and poor health in pretty much every study, independant or not. You can graph very easily the increase in HFCS consumption with the increase in belly fat storage. Not just fat storage, but SPECIFICALLy belly fat storage - which is the kind that kills.

+1

Add to the fact that it is pretty much in everything and most people have no idea who much of it they are consuming.

to the OP, i am a big fan of the Ice Bath, well, a really cold water bath. It does wonders. later.

alanfleisig 03-09-07 11:07 AM

Artisanal cheese or home-made jerky (boar, venison or alligator do nicely) with corn chips or trail mix. Water or juice. Sit still and elevate the legs for at least 30 minutes within an hour of ride end. Stretch.

Carbonfiberboy 03-09-07 11:09 AM


Originally Posted by SushiJoe
I think it depends. Cycling depletes glycogen stores more so than weight training. Hence the large quantity of carbs in Endurox. Cycling is also meant to build endurance and not muscle mass, which is why less protein is usually needed. The protein that is in Endurox R4 is whey. 52g carbs and 13g protein. Different formulas for different exercises methinks.

Actually, cycling uses up more protein than weight lifting. You burn the stuff while you ride. Have to replace it.

I use 50cc of maltodextrin ($.50/lb at your local homebrew supply), 50cc of raw sugar, 75cc of whey protein, and 5g creatine. Cheap and effective. Then keep it up with the carbos and other foods over the next couple of hours.

VT to CA 03-09-07 11:25 AM

My recovery meal from last Sunday- (consumed during The Protector which is the dopest new martial arts flick ever until Tony Jaa comes out with a new one)

1 large thin crust supreme pizza from Papa Johns
1 Hershey's milkshake-in-a-bottle
1 bag Trader Joe's chipotle fries
2 eclairs
A lot of water

Snuffleupagus 03-09-07 11:29 AM


Originally Posted by waterrockets
Dude, it's "Recovery for wussy"

Sheesh ;)


Grammar for wussy.

Where is R600 anyway? I miss him :(

crtreedude 03-09-07 11:44 AM

Interesting about HFCS and Costa Rica - you don't see very much of the stuff (no big fields of corn here) and most visitors eat like pigs while here (on vacation don't you know) and STILL manage to lose weight. It really makes you wonder.

I see no problem at all at revealing my recovery ritual. What I do is have our cook get fresh tropical fruit of whatever is currently ripe and in good supply (pineapple, mangos, star fruit, caimito, guanabana, passion fruit, guiplun (if I spelled it right), bananas (one of 5 different types), oranges, limes, you get the idea) and mix them with either water,milk or leche agria (sort of like butter milk) and ice. Sort of like a thin milk shake. Add either cheese on the side or whatever animal didn't move fast enough.

I find having very fresh tropical fruit is key to it. Have fun doing the same. ;)

DRLski 03-09-07 11:47 AM

I usually go with a shake that has the following: Champion Met II, Banana, Vanilla Fat Free Yogurt, Ice, water. So far works good, also works great as a pre-race drink since it's easy on my stomach.


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