|Help me recover!!||wes|
Jul 29, 2001 1:06 PM
|Ok, I'm not a newbie, but after 7 years off the bike, I might as well consider myself one. BTW - 28 year old male, So Cal.
I raced through college, rode 6 days a week for maybe 3-500 miles weekly average. Now it's been 7 years and I'm back in the game trying to manage work and riding.
I've been back on the road bike for 3 weeks doing about 125-150 miles a week over 3-4 rides (all relatively flat). Considering my condition, about 50 miles of that is spent above 25 mph and the rest is an easy spin to moderate. But I feel TERRIBLE!!!!!! It takes my legs 2-3 days to recover. For example, I rode 50 miles yesterday at a good clip, and went out today for another 40. At the beginning of the ride I was feeling the soreness of my last ride, in the middle I was ok, and by the time I got home I could barely walk.
Since it's really been a while and don't remember how it is, is this something I can expect from being a little older, will it go away with more training, and what diets, training techniques do you all use to aid quicker recovery?
|re: Help me recover!!||scary4u|
Jul 29, 2001 4:01 PM
|I suggest thatyou take a day off in between riding. I have tried to ride like you this year. My other advice is try to stretch before you ride. And if you are going to do it over 3-4 day try spacing it out|
|Help yourself||Kerry Irons|
Jul 29, 2001 4:16 PM
|If you are doing 25 mph solo on flat roads without a tail wind, you are really hammering (or really strong, or both). That is nearly 2X the effort required to go 20 mph. And you are doing 1/3+ of your total riding at this pace. In practice, if you are not racing you can do 2 intense days per week, and even those intense days should include at least 10 miles of warm up and 5 miles of cool down. By my math, that means that 30 miles are gone already, from your weekly total of 125-150. Add your 50 miles of hammering, and you are left with only 45-70 miles to do endurance work and recovery rides. I'd say you're way out of balance. Back off on the hammer fests until your body can take it, and work on a more structured program.|
Jul 29, 2001 8:30 PM
|yep, you're probably right. I feel like I need to hammer all the time since I travel alot for work and thus I have to ride every chance I get (and ride hard). Structure is very difficult. For example, I'm travelling this week and I'll only be home 2 days, so I'll also ride those days. This is a pretty normal schedule for me.
I do have a pretty good headwind for half of my rides, but a great tailwind for the other half (I ride on PCH - next to the Pacific Ocean). Also, about half of my miles at the higher speeds are with a club.
Thanks for the advice.
|Did not hear about Diet...||Canidraftyou|
Jul 29, 2001 10:26 PM
|I can't give advise, only tell ya, what works for me. Sounds as if you know how to ride, logging them kinda miles. Since you have been there and done that. Me, I do 70% carbs 20% Protien and 10% fat (70-20-10) I take in protien prior to the last hour during my rides and take protien after my rides with in 45 min. of being done. I load up with Carbs all day, all night and during my rides. Try a recovery drink, Endurox is not paying me, but can say, good stuff, works for me. Helps with Endurance and recovery. I take half serving prior to my ride and a full serving while getting my shower ready. Dont rub your legs after rides until after your body has cooled down. I would think maybe, with your prior experience and know how, you may be going to hard when you do hammer. I would think, that you should build you base back up prior to hammering. Just log the miles for now. Anyway, good luck with it and let us know how your doing.
|re: Help me recover!!||pmannion|
Aug 1, 2001 5:05 AM
|One thing that has changed a bit since you left racing. People tend to ride less miles on average (due to increased HRM useage). I know Cat 2's who ride no more than 200 miles per week (and that's a high miles week). Do you have a heart rate monitor yet? |
I returned to racing last year after 13 years off. The HRM makes me much more efficiant with my training, and I ride no more than 150 miles per week (ever).
|re: Help me recover!!||LinuxDude|
Aug 10, 2001 10:52 PM
|As far as diet goes, (which btw can plays a very important role in the recovery process) I would suggest you get many servings of fresh fruits and vegetables which contain phytochemicals and many antioxidants which will help your immune system repair the damaged tissues faster. It would be much better if you could juice all of that for better absorption. Also, the darker and more colorful produce is known to a better nutritional content. So things like berries, black grapes, melons, cucumber, celery would be quite nice. |
I personally, also increase my intake of antioxidants through supplementation. I take several thousand mg of vitamin C and also increase my water (make sure it is either from bottle source or filtered) intake.
I try to stay away from those sports drinks which offer miracles but if you look at their ingredients its really mostly made of refined sugars and other stuff that are not really good for one's health.
You also have to remember to provided your system with a diet that is rich in complex carb from grains and potato and get quality protien for building muscle fiber.