Speeding up Recovery

[Ssushi]

Hi All,

I'm having a problem with recovery and wondered if there's any way in which I can assist in recovery time.

I ride three times a week, one 100-120k road ride (flat) or 80k MTB (Sat), then two road rides Tues (50k) and Thurs (50-75k) (both hill climbs).

I've noticed recently the signs of poor recovery, low HR and tense legs.

My diet is not specialised for exercise, although healthy.

I was wondering if I should do a recovery ride on Sun after my big ride, or be eating more selectively. Also, has anyone used one of those electric pulse recovery tools - do they work?

Thanks in advance for any help.

Ssushi

 

[Alex Simmons]

one place to start is on your existing ride, making sure you eat and drink enough during and immediately after your ride. Also do an easy spin for last 5 mins of each ride. An easy spin on Sunday is a good idea.

 

[Ssushi]

one place to start is on your existing ride, making sure you eat and drink enough during and immediately after your ride. Also do an easy spin for last 5 mins of each ride. An easy spin on Sunday is a good idea.

For my weekly big ride I'll have 4 weetabix and a banana before the ride, and maybe two banana's and a fruit bar en-route, with two sports hyro drinks.

On return icecream/cake. The Baked beans on toast with poached eggs.

I focus on hydration as much as I can the day before and immediately after.

I don't understand why my recovery is taking so long. So I need to focus on specific amounts of protein/carbs through the week I wonder?

BTW Alex, I see y ou're from Sydney - great roadie scene there; I used to ride out from Centenial Park on the WE's.

 

[Alex Simmons]

Maybe up the proportion of carbs in your post race diet. Pasta, sweetened rice for example. How much weight (i.e. fluid) do you lose on your ride. Do a weigh in before/after to see, you might be surprised to find out how much more you may need to drink.

yeah I do a lot of riding in and from Centennial Park, it is a real haven for us city guys.

Part of it is possibly the frequency of your riding too, an extra ride or two/week and you might find the long ride becomes easier to recover from.

The more you ride the more you can ride - A. Coggan IIRC

 

[Ssushi]

Maybe up the proportion of carbs in your post race diet. Pasta, sweetened rice for example. How much weight (i.e. fluid) do you lose on your ride. Do a weigh in before/after to see, you might be surprised to find out how much more you may need to drink.

yeah I do a lot of riding in and from Centennial Park, it is a real haven for us city guys.

Part of it is possibly the frequency of your riding too, an extra ride or two/week and you might find the long ride becomes easier to recover from.

The more you ride the more you can ride - A. Coggan IIRC

I might just have to put up with the low performance mid week until the muscle develops to support what I'm doing. Diet has something to do with it I'm sure....

I used to really enjoy sitting out at the coffee place in Centennial - post ride. A perfect way to end a good ride and admire the amount of incredible bikes that you guys ride! Lots of Italian frames!

 

[Billsworld]

I might just have to put up with the low performance mid week until the muscle develops to support what I'm doing. Diet has something to do with it I'm sure....

I used to really enjoy sitting out at the coffee place in Centennial - post ride. A perfect way to end a good ride and admire the amount of incredible bikes that you guys ride! Lots of Italian frames!

From a weight lifter turned sprinter. Try a hot soak with self massage and light stretching . I live where there is all hills so , I use rollers for recovery rides. Good whole food multi vitamins.( with a good diet) Maybe some extra protien in the form of powder. Just some tips to try

 

[BigUgly]

Man I wish I could get out that much. I work continental shifts and have a young family and lucky to get 150k a week plus we've had a real crappy spring in Ontario way to much rain lately at least in my area. I did have the same problem you,re talking about then started eating during my rides and all the problems went away.