Tips for Accelerated Recovery
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Tips for Accelerated Recovery
Please suggest any tips based on your experience for accelerated recovery.
My understanding is limited currently to 8 hr sleeps, cold packs and lots of water throughout the day.
Please advise if there is any better way that works for you.
Want to know if I'm doing something wrong.
My understanding is limited currently to 8 hr sleeps, cold packs and lots of water throughout the day.
Please advise if there is any better way that works for you.
Want to know if I'm doing something wrong.
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Being young seems to really help in recovery.
#4
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recovery drink within 30 minutes of the ride (chocolate milk or a special sports/protein drink), have a proper meal shortly after that. Then sacrifice a chicken.
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~Spend last 15 minutes of ride spinning at minimum effort (i.e. don't sprint up the final hill to your house and jump off the bike.)
~Recovery drink immediately
~Careful & meticulous stretching & deep yoga breathing
~Massage (or self-massage with foam roller or massage stick), pushing in the direction of your heart.
~Elevate legs for at least 20 minutes (which frequently turns into a post-ride nap.)
~A small salad with meal (leafy greens to offset the free-radicals & carbon-monoxide sucked up during the ride.)
~Bo-coo water & sleep.
~Politely duck partying neighbors who might encourage imbibing.
~Recovery drink immediately
~Careful & meticulous stretching & deep yoga breathing
~Massage (or self-massage with foam roller or massage stick), pushing in the direction of your heart.
~Elevate legs for at least 20 minutes (which frequently turns into a post-ride nap.)
~A small salad with meal (leafy greens to offset the free-radicals & carbon-monoxide sucked up during the ride.)
~Bo-coo water & sleep.
~Politely duck partying neighbors who might encourage imbibing.
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Think about your recovery at the start by getting a good warm up and proper nutrition on the ride.
Post ride compression tights - Skins or 2XU.
High cadence low effort ride on the road or trainer the next day.
Post ride compression tights - Skins or 2XU.
High cadence low effort ride on the road or trainer the next day.
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Stretch.
Eat pretty much immediately after a ride. Proteins + complex carbs.
Stretch.
Get enough sleep.
Stretch.
Don't half-ass recovery rides. Slow means slow.
Stretch.
Eat pretty much immediately after a ride. Proteins + complex carbs.
Stretch.
Get enough sleep.
Stretch.
Don't half-ass recovery rides. Slow means slow.
Stretch.
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never stand or walk when you can sit
never sit when you can lie down
never just lie down when you can lie down with your legs elevated
never sit when you can lie down
never just lie down when you can lie down with your legs elevated
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~Spend last 15 minutes of ride spinning at minimum effort (i.e. don't sprint up the final hill to your house and jump off the bike.)
~Recovery drink immediately
~Careful & meticulous stretching & deep yoga breathing
~Massage (or self-massage with foam roller or massage stick), pushing in the direction of your heart.
~Elevate legs for at least 20 minutes (which frequently turns into a post-ride nap.)
~A small salad with meal (leafy greens to offset the free-radicals & carbon-monoxide sucked up during the ride.)
~Bo-coo water & sleep.
~Politely duck partying neighbors who might encourage imbibing.
~Recovery drink immediately
~Careful & meticulous stretching & deep yoga breathing
~Massage (or self-massage with foam roller or massage stick), pushing in the direction of your heart.
~Elevate legs for at least 20 minutes (which frequently turns into a post-ride nap.)
~A small salad with meal (leafy greens to offset the free-radicals & carbon-monoxide sucked up during the ride.)
~Bo-coo water & sleep.
~Politely duck partying neighbors who might encourage imbibing.
~As suggested by another member, does chocolate drink/sports drink work?
~Should stretching & deep yoga breathing be done before or after or BOTH?
~In the direction of heart! - WOW I'm going to try that! Thanks!
~Elevate legs - nice will try that too.
Your post has been really helpful, thank you and I'm going to do them all.
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make sure you eat well enough while on the bike, and make sure you eat enough immediately afterward. According to Racing Weight i need to drink what is effectively 2 recovery drinks within an hour of getting off the bike.
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#15
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Substitute a latte. Your performance will suffer, but it'll be cheaper.
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~Probably thats the mistake I'm doing, pushing hardest in the last 15-20 mins
~As suggested by another member, does chocolate drink/sports drink work?
~Should stretching & deep yoga breathing be done before or after or BOTH?
~In the direction of heart! - WOW I'm going to try that! Thanks!
~Elevate legs - nice will try that too.
Your post has been really helpful, thank you and I'm going to do them all.
~As suggested by another member, does chocolate drink/sports drink work?
~Should stretching & deep yoga breathing be done before or after or BOTH?
~In the direction of heart! - WOW I'm going to try that! Thanks!
~Elevate legs - nice will try that too.
Your post has been really helpful, thank you and I'm going to do them all.
~Any "Recovery" drink with protein should be great. I like the Hammer Recoverite, but there are probably cheaper or better varieties out there.
~If you really want to get fanatical about it, before your ride:
- - 15 minutes easy spinning on trainer or rollers
- - Careful stretching & deep yoga breathing, then go riding
Then do the exact same routine after your ride. I usually try to stretch a little further after the ride, since the muscles should be warmer.
~In addition to elevating your legs, you can also get compression socks. I've heard them mentioned by a few folks in here, but haven't tried them. Maybe someone can chime in...?
When you stretch, don't just hammer it out. Slow down and concentrate on relaxing through the pain/tension of the stretch. I've found that concentrating on that relaxing-through-the-pain/tension also helps sustain hard efforts, when you're muscles start to get tight and it gets harder to maintain fluid pedaling form.
Last edited by calamarichris; 06-18-10 at 01:40 PM.
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~Probably thats the mistake I'm doing, pushing hardest in the last 15-20 mins
~As suggested by another member, does chocolate drink/sports drink work?
~Should stretching & deep yoga breathing be done before or after or BOTH?
~In the direction of heart! - WOW I'm going to try that! Thanks!
~Elevate legs - nice will try that too.
Your post has been really helpful, thank you and I'm going to do them all.
~As suggested by another member, does chocolate drink/sports drink work?
~Should stretching & deep yoga breathing be done before or after or BOTH?
~In the direction of heart! - WOW I'm going to try that! Thanks!
~Elevate legs - nice will try that too.
Your post has been really helpful, thank you and I'm going to do them all.
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Ice bath comment after a workout reminded me of a Seinfeld ep
George: "What day is today?....Aw. ..Tuesday! Damn it. I shouldn't have worked out today. Mr Wilhem has called a big meeting and now I'm gonna be sweating through the whole thing."
Jerry: "Why. You took a shower?"
George: "Aahhrgh...it wouldn't take...... long pause, audience laughter) ten minutes from now, I'll be sweating all over again ,I can feel it. I'm a human heat pump!"
Kramer: "You should take cold showers."
George: "Cold showers? They're for psychotics."
Kramer "Well I take 'em........They give me a Whooooosh."
George: "What day is today?....Aw. ..Tuesday! Damn it. I shouldn't have worked out today. Mr Wilhem has called a big meeting and now I'm gonna be sweating through the whole thing."
Jerry: "Why. You took a shower?"
George: "Aahhrgh...it wouldn't take...... long pause, audience laughter) ten minutes from now, I'll be sweating all over again ,I can feel it. I'm a human heat pump!"
Kramer: "You should take cold showers."
George: "Cold showers? They're for psychotics."
Kramer "Well I take 'em........They give me a Whooooosh."
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I think nutrition has a big part in recovery.
Try to get some kind of protein in you as quick as possible after the ride. This is the best time for your muscles are able to absorb protein. On every ride I do, where I drive out, I carry a cooler with a bottle with protein, and a bottle with cold water. That way I can make a protein shake within two minutes of finishing the ride. If that's not for you consider drinking chocolate milk, soymilk or you can skip this step and eat soon.
Eating a meal within an hour helps.
Also drink lots of water before and after your work out. Drinking lots of water helps prevent you from being sore and is just good for you.
Try to get some kind of protein in you as quick as possible after the ride. This is the best time for your muscles are able to absorb protein. On every ride I do, where I drive out, I carry a cooler with a bottle with protein, and a bottle with cold water. That way I can make a protein shake within two minutes of finishing the ride. If that's not for you consider drinking chocolate milk, soymilk or you can skip this step and eat soon.
Eating a meal within an hour helps.
Also drink lots of water before and after your work out. Drinking lots of water helps prevent you from being sore and is just good for you.
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if the weather is hot and sunny, sunblock does wonders. as for eating and drinking...eat and drink before, during and after.
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