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Recovery from over exertion

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Recovery from over exertion

Old 10-27-14, 12:31 PM
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jsdavis
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Recovery from over exertion

On the 12th I went for a 60 mi ride and on a 11mi section ending at the halfway point, I pushed myself very hard and completed it in about 65 minutes. I took a one hour break at the halfway point, ate a clif bar, and drank maybe 1.5L of water. On the return trip I noticed that my legs were quite sore so I took it easy on the way home and started getting cramps about 5 miles from home. I suspect that I over exerted myself on that 11 mile section.

However, more than 2 weeks later I feel like my legs have not fully recovered. On a daily basis I'm riding about 10 miles round trip to and from work and the past two Saturdays I've done a 25 mile ride, which is far shorter than my typical weekend rides and found that I'm very sore afterwards. In the past, my weekend rides have ranged from 50 to 75 miles typical, and the ocassional 100mi or 200km.

That 11 mile climb a couple weeks ago is by far the most arduous thing I've ever done but I'm a bit surprised that 2 weeks later I still feel a bit like crap. Should I lay off the weekend rides for a while? I cannot stop going to work and don't have any reasonable alternative transportation for commuting and around town. I mean I could take the bus to work, but compared to walking it saves only 10-15 minutes over 5 miles so I don't consider it a reasonable alternative.
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Old 10-27-14, 12:58 PM
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Even pros, after a major race series, say Le Tour de France, take quite some time to recover, perhaps weeks until they are one again at the top of their game. They do have specific recovery practices, such as proper nutrition before and after races, plus massage. Evidently you went well past your ability to recover. Recovery for Performance in Sport - There is a good bit of free info on recovery tactics but you can see from the chapter headings in the book linked to, how many areas are effected by strenuous exercise. You are probably at a point in your development as a cyclist that you need to pay attention to those effects.
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Old 10-27-14, 01:20 PM
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Maybe a mild case of rhabdo? :
Rhabdomyolysis: MedlinePlus Medical Encyclopedia
Rhabdomyolysis | Sports Injury Bulletin
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Old 10-27-14, 02:20 PM
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Let's get this clear. You pushed yourself very hard on an 11 mile section and completed it in 65 minutes? Does this mean it was very hilly? If not, this doesn't really compute.
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Old 10-27-14, 02:47 PM
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Originally Posted by berner View Post
Even pros, after a major race series, say Le Tour de France, take quite some time to recover, perhaps weeks until they are one again at the top of their game. They do have specific recovery practices, such as proper nutrition before and after races, plus massage. Evidently you went well past your ability to recover. Recovery for Performance in Sport - There is a good bit of free info on recovery tactics but you can see from the chapter headings in the book linked to, how many areas are effected by strenuous exercise. You are probably at a point in your development as a cyclist that you need to pay attention to those effects.
I've been riding for 3 or 4 years at this point, but up until Aprl of this year, I was strictyly riding for commuting and errands. I would consider 30 miles in a day to be tiring back then. From April to July, my weely mileage went from maybe 80 to 180 and by August I did a 200km ride, but I haven't done anything that long since the beginning of August. I noticed that I have also gotten a lot faster. That 11mi segment that took me 65 minutes took 90 minutes in July which was the only other time I've ever tried it.

I think maybe I need to reduce the intensity of my rides. Speed is fun, but being only able to do one ride and requiring a several weeks to recover and missing rides with friends is not fun.

Originally Posted by Carbonfiberboy View Post
That's possible. I think I have experienced this in the military before when someone thought it would be a good idea to do 120 pull ups in one hour for PT that day (compared to my max set of 14). It was more severe and it took several months before I was back to normal. I remember getting in trouble for that one because my command attributed the injury to dehydration...I should arrange to see my doc, though I'm not sure if he's going to tell me to do anything other than rest.

Originally Posted by chasm54 View Post
Let's get this clear. You pushed yourself very hard on an 11 mile section and completed it in 65 minutes? Does this mean it was very hilly? If not, this doesn't really compute.
The 60 mile ride had a totla of ~5000 ft elevation gain and the 11 mile section had ~2700ft climbing reaching a maximum elevation of about 2500ft. Elevation data is from Ride with GPS recorded with my phone.

Last edited by jsdavis; 10-27-14 at 02:56 PM.
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Old 10-27-14, 03:13 PM
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Yeah, 2500'/hr. is good for a decent club rider, almost 800 VAM.

My only advice other than easing back into it with frequent easier rides is to be sure to get plenty of protein. Lots of torn stuff to heal up.
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Old 10-28-14, 09:27 AM
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Originally Posted by Carbonfiberboy View Post
Yeah, 2500'/hr. is good for a decent club rider, almost 800 VAM.

My only advice other than easing back into it with frequent easier rides is to be sure to get plenty of protein. Lots of torn stuff to heal up.
good advice here. protein following a hard ride is essential to heal. Also get lots of sleep!!
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