What's your recovery routine

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What's your recovery routine

Postby schroeds » Thu Apr 11, 2013 8:54 pm

Sunday 10.30 am, you get home after maybe 120 hard km and 80 the day before.

How do you spend the rest of the day? Go run around wit the kids or couch dribble in front of TV slurping on protein shakes?
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by BNA » Thu Apr 11, 2013 9:07 pm

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Re: What's your recovery routine

Postby HappyHumber » Thu Apr 11, 2013 9:07 pm

Lowest common denominator in mine is usually one of the colours from the Coopers rainbow.
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Re: What's your recovery routine

Postby jacks1071 » Thu Apr 11, 2013 9:35 pm

schroeds wrote:Sunday 10.30 am, you get home after maybe 120 hard km and 80 the day before.

How do you spend the rest of the day? Go run around wit the kids or couch dribble in front of TV slurping on protein shakes?


Mow the yard, wash the cars, service the bikes, play with the kids, clean the garage...

The best thing you could probably do is have a feed and a sleep but that'd never get passed at my place...
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Re: What's your recovery routine

Postby you cannot be sirrus » Fri Apr 12, 2013 9:32 am

Upload the ride to Strava
Walk the dog.
Have a Coopers.
Fall asleep.
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Re: What's your recovery routine

Postby boss » Fri Apr 12, 2013 10:14 am

If you're Dimma you ride 100km with 1300m elevation (AT) 27.6kmph.
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Re: What's your recovery routine

Postby Stoo » Thu Apr 18, 2013 12:40 pm

Drink beer then i generally go about my day. With no wife nor kids i do what ever i feel.
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Re: What's your recovery routine

Postby schroeds » Thu Apr 18, 2013 1:01 pm

What's this?

Nobody get the massage, oils the glutes, drinks the protein powder, tops up the blood?

:shock:
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Re: What's your recovery routine

Postby ColinOldnCranky » Thu Apr 18, 2013 4:21 pm

Entirely on the basis of a single ride I comment on the nearly 80km. (Haven't managed 120km in a day, nor am I likely to. :lol: )

I am pretty sure that I would not have done much at all for the rest of the day except prolly a nana nap followed by sleeping well overnight. Besides it took so long that I didn't get home until 4 or 5 o'clock.
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Re: What's your recovery routine

Postby schroeds » Thu Apr 18, 2013 4:35 pm

Maybe you shld have spent the rest of the day trying to find that other wheel.....
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Re: What's your recovery routine

Postby BarryTas » Thu Apr 18, 2013 4:45 pm

what is recovery?

oh you mean bike cleaning day :)
when do we stop for coffee???

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Re: What's your recovery routine

Postby toolonglegs » Thu Apr 18, 2013 4:48 pm

I'm getting old... don't recover as quick as I used to :lol: , after my regular 80km race I am wiped out... so I prefer the 4pm start ones as I don't have to function too long before going to bed afterwards :oops: .
Plus I want to step it up a grade which will meaning 90-130 km races weekly ... I need to slap myself!.
Spending time with guys last month who did on average 160km av per day for 10 days made me realize what proper suffering was... even though they took it in their stride.
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Re: What's your recovery routine

Postby Metor » Thu Apr 18, 2013 6:36 pm

Make myself a nice lunch, chill on the couch, watch a bike race on the laptop. Or go outside and enjoy a sunny day doing whatever. Just taking it easy :wink:
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Re: What's your recovery routine

Postby ColinOldnCranky » Thu Apr 18, 2013 11:27 pm

schroeds wrote:Maybe you shld have spent the rest of the day trying to find that other wheel.....

It wasn't lost. I left it off to keep it light. :mrgreen:
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Re: What's your recovery routine

Postby jaseyjase » Fri Apr 19, 2013 12:14 pm

after a sunday morning ride, i take my 18month old for swimming lessons, quite nice to move around in the pool.
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Re: What's your recovery routine

Postby trailgumby » Fri Apr 19, 2013 1:16 pm

600ml of no/low fat skim milk with a coupla tablespoons of strawberry Quik, and a banana,

Stretch for 10-15 minutes then clean bike (10 minutes), upload to Training Centre, wash bottles, empty camelbak and hang up, then try not to get caught up on the computer and get some domestic stuff done.

Lunch, hour's nana nap, church in the arvo, dinner, iron shrts for week and hit the sack.

I need to get more sleep. :oops:
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Re: What's your recovery routine

Postby Rex » Wed Apr 24, 2013 3:18 pm

For weekend 100+ km high intensity rides my usual routine is :
Immediately drink 1Liter of water with electrolyte tab (or 2, depending on fluid loss)
Eat a big bowl of cereal with hilo milk (high GI rice bubbles are good!)
Protein shake (if I have any protein powder) otherwise some other source of protein.
I then stretch for about 10minutes.
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Re: What's your recovery routine

Postby rpmspinman » Wed Apr 24, 2013 4:10 pm

For me after a decent day out 80-100km ride, I get home, shower, upload strava, throw on the skins compression, drink another litre of water and veg on the couch and possibly fall asleep.
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Re: What's your recovery routine

Postby g_dorazio » Tue Apr 30, 2013 12:32 pm

Low fat choc milk and 2 x 100mg fish oil tablets within 20 mins of finishing.


Shower, stretch, but DO NOT RELAX. I need to keep my muscles moving to stop them from tightening up. Not uncommon for me to go for another zone1 ride in the afternoon.
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Re: What's your recovery routine

Postby schroeds » Mon May 27, 2013 11:58 pm

Interestingly nobody mentions stretching!

Aren't we all breaking the golden rule???
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Re: What's your recovery routine

Postby Pax » Tue May 28, 2013 5:52 am

schroeds wrote:Interestingly nobody mentions stretching!

Aren't we all breaking the golden rule???


Um did you read Rex's post three posts up from yours?...you had a "boy look" didn't you :lol:
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Re: What's your recovery routine

Postby winstonw » Tue May 28, 2013 6:44 am

Last weekend, I solo-ed 115k Saturday arvo, lie down for 20 mins, Strava, BNA, shower, out for Vietnamese. TBH wanted to walk for 40 minutes, home, idiot box for 30 mins, bed around 10pm. Sunday morning crit race (~30kms), coffee and trash talk with mates for an hour, home for quick lunch, long solo til 5pm. day's total 125k. roast dinner at home with company in which I did well to stay awake and engaged. bed by 10p.

Usually after a 50+k morning ride, I talk crap with mates over coffee for an hour, come home, do Strava and internet reading, fall asleep after 20 minutes, then lunch and domestics. I actually like cooking, so preparing a nice dinner features regularly on long ride days.
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Re: What's your recovery routine

Postby schroeds » Tue May 28, 2013 8:58 am

Pax wrote:
schroeds wrote:Interestingly nobody mentions stretching!

Aren't we all breaking the golden rule???


Um did you read Rex's post three posts up from yours?...you had a "boy look" didn't you :lol:


Yep, that'd be domestic blindness :shock: But come on, one of us does a 10 minute stretch...hardly a yoga forum is it :lol:

I was thinking about this at the Centennial Park cafe on Sunday as all the club bunches roll in for coffee....dozens and dozens of riders and I've never seen a single person stretching!
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Re: What's your recovery routine

Postby Crunchy_NuT » Tue Jul 16, 2013 6:34 pm

Stretch, shower, strava, hydrate, snack (starting to do silly things like a cold milk, milo and potein powder shake just so I dont start an eating rampage) -- do what ever errands are on the list, if it was a big ride i'll be a little slow at getting up to speed on it, but life does not stop because I have had a decent ride

as for recovery the stretch, shower (hot water relaxing muscles) rest, food and sleep that night...without going too crazy what else is on the list to do
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Re: What's your recovery routine

Postby casual_cyclist » Tue Jul 16, 2013 7:04 pm

I carb it up, watch tv and go to bed. That's because long rides for me end in the early/late evening. No protein shakes for me.
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Re: What's your recovery routine

Postby nailsaslegs » Thu Jul 18, 2013 10:31 pm

Protein drink. Strava. Shower. Food. Couch. Sleep. Food. Water throughout the day. Compression at night and sleep.

My partner is real good to me. Doesn't really make me do much if I'm having a big weekend. :D
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