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Let's talk recovery after hard workouts

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Let's talk recovery after hard workouts

Old 01-10-19, 06:08 PM
  #1  
srode1
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Let's talk recovery after hard workouts

There's quite a bit of discussion on forums and from coaching companies about workouts for different focus areas, but I rarely if ever see much in the way of discussion on recovery which is at least as important. Curious what others are doing to maximize benefit from their workouts.

For me, I drink a Whey Protein and a Banana smoothie immediately after the workout, then do 30 minutes in a sauna, and eat a balanced meal within a couple hours. That night I'll take some Casein protein an hour before bed, and try to get 8 to 9 hours of sleep that night I try to get that much sleep every night though too). The next day is normally a recovery ride less than an hour, Breakfast and lunch are on the light carb side, then an evening meal rich in carbs to fuel the following day workout.
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Old 01-10-19, 06:21 PM
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The longer I race, the less I do. I'm pretty much to the point of doing nothing these days.

I don't cool down. I don't eat anything special or at all after short, hard races or workouts. I'll eat whatever's for lunch after a big weekend ride.

I think recovery rides are a complete waste of time for me and don't ever do any z1 rides, and do very few z2 rides except for some possible morning commutes with z3/4 on the return trip. I just try to get as much work done as I can in whatever time I have.

Sleep is 6-8 hours, usually interrupted 1-3x a night by my 2 year old that doesn't sleep more than a few hours at a time.

Contrast this to in the past where I did everything previously mentioned, including 20-30 minutes of foam rolling/massage, whey proteins, lots of vitamins, easy spins, elevated legs, etc.

I'm faster now. Eh, maybe I'd be faster still by doing the recovery stuff again, but I don't particularly care and I don't get sore and I don't train enough to get too much cumulative fatigue.

Anyway, probably quite different for everyone depending on history and background and genetics and level of concern.
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Old 01-10-19, 06:45 PM
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How hard of "workouts" or "training" is the OP talking here? I spend like 15% of a typical day at or above Z4-- but I don't really have much in the way of time constraints, nor do I view riding as training... beyond today's ride maybe as training for tomorrow's. I'm the guy out there doing all of the Z2 rides that @rubiksoval isn't doing. Somebody's gotta.

Rest days? What are those? I don't do anything special in the way of recovery after rides. I eat lunch (try to get enough protein, because I usually don't in general,) sit and watch some YouTube. The only recovery would be eating more than I feel like after doing say 80+ miles.
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Old 01-10-19, 07:12 PM
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Originally Posted by srode1 View Post
There's quite a bit of discussion on forums and from coaching companies about workouts for different focus areas, but I rarely if ever see much in the way of discussion on recovery which is at least as important. Curious what others are doing to maximize benefit from their workouts.

For me, I drink a Whey Protein and a Banana smoothie immediately after the workout, then do 30 minutes in a sauna, and eat a balanced meal within a couple hours. That night I'll take some Casein protein an hour before bed, and try to get 8 to 9 hours of sleep that night I try to get that much sleep every night though too). The next day is normally a recovery ride less than an hour, Breakfast and lunch are on the light carb side, then an evening meal rich in carbs to fuel the following day workout.
You do all that after ... what kind of ride?


If I'm out for a 40 or 50 km ride, I'm not likely to do much of anything special in the way of recovery. But if I'm out for a century or longer, I might ...
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Old 01-10-19, 07:23 PM
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My favourite recovery strategy after a hard gym session is a lower intensity bike ride the next day, walking is also good.
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Old 01-10-19, 08:08 PM
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Sleep, food and time are the main drivers of recovery IMO. Everything else has a minor, if any, effect.
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Old 01-10-19, 08:15 PM
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In general, right after a ride, I drink a muscle milk. I usually go to the gym and do a steam / shower, roll and stretch and hang my legs on the wall. I put on recovery tights for the gym. After, I may use Power Dots which are a neuromuscular stimulator.

Rarely but on occasion I get a massage. I would like to get an O2 generator. I think that is kick ass for recovery - increase O2 intake.

As far as recovery rides, it is a meh for me. I find they make my ass sore because I spin fast with little to any power and to keep the power low, I do them on the rollers.

Also, there is the Hermes first law of the conservation of weight which states that all human weight in the universe is conserved. So one mans gain is another mans loss. Also, there is the conservation of Zs. I do not do much z1 or z2 so someone else has to do my z1 and z2. I hope it is my competitors.
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Old 01-10-19, 10:09 PM
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I exercise every day, unless I'm ill or injured or just feel really tired. So maybe about once every 6 months or so, I might take a day off.

However, my exercise intensity and duration vary.

One day I might do a long, hard bicycle ride ... the next day I might do a short walk.

If I've put in some effort, I'll often want a hot shower, glass of water, and a dinner with a few more calories. Otherwise it is just business as usual.
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Old 01-10-19, 11:41 PM
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I don't think there's any benefit to having a complex system of cycling nutrients. You don't need to get a certain amount of protein immediately after a ride, and if you get the right amount of protein for you on a daily basis, that's all their is to it.

If a ride (or other exercise) is especially intense and uses up a lot of your glycogen, you'll replenish it more quickly by eating carbs within an hour or so. OtgOtherw timing isn't very important.
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Old 01-11-19, 05:12 AM
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Originally Posted by DrIsotope View Post
How hard of "workouts" or "training" is the OP talking here? I spend like 15% of a typical day at or above Z4-- but I don't really have much in the way of time constraints, nor do I view riding as training... beyond today's ride maybe as training for tomorrow's.
I do intervals 3x a week and have 1 day rest between where I do upper body and core work and a easy spin. The Intervals are Intervals are various with 60 to 75 minutes steady state intensity like 4 or 5x15 etc. I also do a Z2 ride of 3 to 3 hours once a week. I have plenty of time available being retired.

Originally Posted by Hermes View Post
Also, there is the Hermes first law of the conservation of weight which states that all human weight in the universe is conserved. So one mans gain is another mans loss. Also, there is the conservation of Zs. I do not do much z1 or z2 so someone else has to do my z1 and z2. I hope it is my competitors.
LOL, I like that!
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Old 02-18-19, 05:33 PM
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Ham and cheese sandwich with wheat bread usually two of them. I don’t know why but but that seems to work
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Old 02-18-19, 09:14 PM
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Beer.
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Old 02-19-19, 05:59 AM
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After a Mon and Tue ride I feel like I got hit by a truck this is week 4 after a 5 month no ride. So a cup of hot coffee and 3 ibuprofens and the local San Antonio local news. Today is cold and rainy so a forced recovery day which I need anyways. I’m 51 but feel 21 most of the time
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Old 02-19-19, 07:23 AM
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Old 02-19-19, 07:30 AM
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Originally Posted by zacster View Post
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Old 02-19-19, 10:43 AM
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I use a recovery drink after a hard ride or workout. I take recovery days when I need them, which is before a very strenuous ride or when I just get too tired. I don't necessarily, or even frequently, take a day off after a hard workout. I usually try to get my TSB (tiredness score) into substantial negative territory and leave it there for a few days in a row, then take a day off. I might do a recovery ride if I haven't been getting enough pedaling time, but that's pretty rare. It's usually just a day off. The object of my game is to get tired and stay tired for a while. Forcing myself to recover from day to day without a substantial rest improves my endurance.
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