Assisting recovery

[snedden9485]

What techniques are used to increase the recovery process with hard training?

I had a really bad day on the bike today and my legs nearly fell off. I just felt terrible and had to stop. I have been training hard as of late and i think i need a few days off to recover. These are the things iv been doing to help recover:

Eating lots, plenty of protein, stretching, generally taking it easy. Am i on the right track?

[USM TOM]

take in a fair bit of sugar with your protein after riding
or take a day off

[Deanj]

Carbs! Get your nutrition/hydration right before, during and after exercise. Make sure you get something as soon as you get off the bike.

Also find keeping my daily calorie account and my happy spot calorie wise important. To many and add weight, and not enough I'd get away with things for a few days but then it would catch up and take a few days to get feeling good.

[Hebden]

Drink plenty of water.

You may want to consider some compression tights. I am not sure if the science behind them is 100% but I found them to be very effective for me. Also as above, a hard workout needs to be followed with Protein (a shake is good) plus some hi GI carbs, preferable within 15minuites of finishing your session.

Don't be scared to take a day or two of complete rest too.

Just my 2c.

[Strawburger]

You may want to consider some compression tights.
Also as above, a hard workout needs to be followed with Protein (a shake is good) plus some hi GI carbs, preferable within 15minuites of finishing your session.

+1 hit the protein shakes about 20 mins after riding & keep the tights on (when riding with them in winter) for at least 30 mins. I feel the difference when i don't do this.

[1q2w3e4r]

x2 for the compression garments they work wonders for me.

[PeterG]

After a hard indoor trainer session, I usually jump in the shower and alternate between cold and hot water on the legs a couple of times. No idea if it helps in recovery, but I definately feel better afterwards.

[toolonglegs]

ice cold bath....it is great for recovery...just enough to cover the thighs.Skins seem to help a bit.Eat good and keep legs up.

[tripstobaltimore]

Heres what I do:

Before - warm up. Light riding (or jogging) then stretch (don't stretch cold). Eat a high carb meal AT LEAST 2 hrs before.
During - Plenty of water and a sports drink (energy gel if its a longer ride - over two hours) to keep the energy levels up.
After - Sports drink, or other high-in-glucose snack, and a protein shake immediately after. Stretch PROPERLY (hold each stretch for approximately 20 seconds, stretching ALL leg muscles) after taking the sports drink and shake. A light walk after stretching can also help. Then a bit later (withing approximately 40 minutes) a meal that is high in protein and carbs such as pasta. I also like to incorporate a range of vegetable into this meal as well. Make sure you drink plenty of water. I tend to try to keep drinking water until I am going to the toilet more than usual, to make sure I am adequately rehydrated.

If I follow this properly I find that even after an extremely tough workout I am able to train hard again the next day. Of course it will take a little while for your body to adapt to regular training sessions, and make sure you do include rest days for recovery.

[tripstobaltimore]

ps I am by no means a personal trainer so take my advice at face value

[Alex Simmons/RST]

RST Item on Recovery

[Ant.]

I get the feeling I should actually read RST's articles.

[snedden9485]

The RST info was very helpfull thanks Alex.

[Hebden]

I get the feeling I should actually read RST's articles.

Yeah, me too I read that one though. Thanks Alex... I just started a training diary, to record my RHR each day.

[cycling-inform]

Taking Zinc an Magnesium supplements helps.

[AllDan]

Post ride Food: Protein to build muscle, Carbs to replace muscle glycogen burned

Shower
Stretch - Calves, Hamstrings, Glutes, ITB's, Quads, Back

All good

[snedden9485]

Just startd doing the cold / hot method. Eg having a hot bath for 5 mins then 2 mins in cold shower (legs only) then repeat 3 times. Seems to work well. How long do you guys wear the compression tights for after a ride?

[Hebden]

Just startd doing the cold / hot method. Eg having a hot bath for 5 mins then 2 mins in cold shower (legs only) then repeat 3 times. Seems to work well. How long do you guys wear the compression tights for after a ride?

I imagine my wife would kill me if I came home from a 2hour plus ride and spent 20min in the shower!

I usually wear mine until my next workout.

[snedden9485]

No only in the shower for around 5 minutes. Majority of time in the bath. So you wear the tights all day?

[Hebden]

No only in the shower for around 5 minutes. Majority of time in the bath. So you wear the tights all day?

Yeah, to bed too.

[1q2w3e4r]

Same, I wear my compression gear for quite a while after training. I've been known to wear them to bed.

Always feel better the next session after wearing them than not, if its a placebo effect, meh. It works for me

[snedden9485]

I have been wearing my slazenger compression tights all day and they feel good. Will wear them to bed and see how i feel 2mora.

[toolonglegs]

I dont wear full length to bed...hot squashed nuts equals low testosterone production...prefer knee length Japanesse school girls skin socks

[snedden9485]

I dont wear full length to bed...hot squashed nuts equals low testosterone production...prefer knee length Japanesse school girls skin socks

They sound like a plan TLL. Where would one get something like these?

[JV911]

Where would one get something like these?

2XU make them. but despite being an aussie company it is still cheaper to buy them on PBK