How many days to recover from a "big ride"?
- Xplora
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How many days to recover from a "big ride"?
Postby Xplora » Tue Feb 12, 2013 6:43 pm
Any ideas on expected recovery time? Advice on supplements etc? I don't like riding slow
- toolonglegs
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Re: How many days to recover from a "big ride"?
Postby toolonglegs » Wed Feb 13, 2013 1:01 am
Trashed the first day, muscle soreness the 2nd day, tired but thinking about riding hard the 3rd, back into it on the fourth.
Not saying have 3 days off afterwards... just backing it off a bit.
But then I am getting old .
- Mrfenejeans
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Re: How many days to recover from a "big ride"?
Postby Mrfenejeans » Wed Feb 13, 2013 1:25 am
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Re: How many days to recover from a "big ride"?
Postby jamesn184 » Wed Feb 13, 2013 4:24 am
After a 100km ride I'm a little sore but able to ride the next day just not going to hard
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Re: How many days to recover from a "big ride"?
Postby toolonglegs » Wed Feb 13, 2013 4:46 am
I didn't recover enough after that ride... mainly because I had some very strong mates over visiting and they wanted to romp up every hill in site for the next week afterwards. Then I went and did a 80km race.
I totally cooked myself and took about a month to come right... I should have just taken a week off after Ventoux and recovered properly!!!.
Lesson learned!.
Listen to your body.
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Re: How many days to recover from a "big ride"?
Postby Xplora » Wed Feb 13, 2013 11:42 am
Basically riding to "failure"... I had to be driven home. A big ride could be 20km for some *SOFT*, and 200km for others.Mrfenejeans wrote:What would you define as a "Big Ride"?
TLL, your experience is similar to mine. I've been riding for two days but its just not happening. Normally I can rev it up a bit but there just isn't anything happening. I'll have to avoid overtraining if it doesn't come good soon
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Re: How many days to recover from a "big ride"?
Postby Mrfenejeans » Wed Feb 13, 2013 12:01 pm
- DoogleDave
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Re: How many days to recover from a "big ride"?
Postby DoogleDave » Wed Feb 13, 2013 12:08 pm
Depending on how hard you pushed yourself over and above your usual effort level (and what you're body has become accustomed to), what other riding/training you have been doing prior and to what extreme, what intake (drink and food) you've had before, during and after said ride along with any physical conditions you have (known or unknown to you) will all have some bearing on the outcome of how long it takes to recover.
But lets just throw an average out there of 2.4 days (for the average rider on an average hard ride in average conditions)....LOL
Dave
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Re: How many days to recover from a "big ride"?
Postby simonn » Wed Feb 13, 2013 12:45 pm
I looked over my log for last year and both 300km rides I did were on a Saturday and I was back commuting on the Monday, but slower (~5 mins over 24 kms/350-400M climbing each way) for a couple of days. For the 400km (also on Saturday, but did not get to bed until ~04:00 on Sunday) I drove to work on the Monday. For 200kms I do not need to recover.
However, I am not going to be breaking any Strava PRs for a day or two after any ride I push myself on.
Then again, I had two weeks off over xmas and I did not do any commuting, pilates, yoga, weights or boxing, i.e. I sat on my arse and ate pies! After a week off I did 120km with a couple of friends who normally drop me towards the end of climbs (sydney standard gorges) and I killed them on all the hills, and in general for that matter, so.... maybe the odd bit of recovery is a good thing. Alas, I just do not really get the chance for it at the moment. I've been described as a diesel engine - keeps going for a long time, but the acceleration is not so good (fairly accurate IMHO ).
- TimW
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Re: How many days to recover from a "big ride"?
Postby TimW » Wed Feb 13, 2013 12:49 pm
My take on it, your biggest ride is a little over 100 k? up to 120k?, most of the rides are flat, ie to windsor/Richmond/freemans reach(slight elevation not ball busting). Other rides are daily commutes, which you state are normally at full pace cause your a hardman . Your rides are manually recorded on strava, so i cannot see heart rate or speed data, to see how hard you are actually working,(remember if its not recorded on strava with a garmin or similar it didn't happen)Xplora wrote:Basically riding to "failure"... I had to be driven home. A big ride could be 20km for some *SOFT*, and 200km for others.Mrfenejeans wrote:What would you define as a "Big Ride"?
TLL, your experience is similar to mine. I've been riding for two days but its just not happening. Normally I can rev it up a bit but there just isn't anything happening. I'll have to avoid overtraining if it doesn't come good soon
Lee , i reckon you don't eat enough, or don't eat enough breakfast on the day of your big rides, or carb up the night before. Also, every ride does not have to be at full pace. Take the time to use some of the commute rides to recover, ie heart rate slower etc. There is no shame in riding slow occasionally the body needs it, and a couple of days off every now and then.
The trek store fast ride, then a ride around pitt town should not have put you into difficulty, if you had eaten enough and drank enough fluid(water etc not coffee). Hope this helps and is taken in the right spirit as it is meant.Just as an afterthought, i allways carry enough food in my pockets for a bigger than anticipated ride, just in case i want to keep going Tim
- Metor
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Re: How many days to recover from a "big ride"?
Postby Metor » Wed Feb 13, 2013 1:02 pm
1. Are you in peak form or not
2. How well rested where you before the big ride
3. Nutrion before/during/after the ride
4. Amount of sleep or hours you can put your legs up on the couch
5. How well trained the body is
6. etc
I had recovery times of over 1 month after a big ride 178 km 5000m elevation a few years ago. Now I need about 1 week for 238km and 5500m elevation on full speed. The recovery meaning I can perform at the same level again! Not just having an easy spin the next day.
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Re: How many days to recover from a "big ride"?
Postby Xplora » Wed Feb 13, 2013 1:56 pm
Simonn, recovery to the point where you can start "training hard" again. Not just riding, but trying to stomp your pedals off.
I'm definitely doing recovery rides where I'm not straining the legs at all the entire ride on Fridays, and Monday morning is enforced recovery. Just can't push hard enough to warrant a hard ride.
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Re: How many days to recover from a "big ride"?
Postby goneriding » Wed Feb 13, 2013 3:48 pm
Even if I don't ride again the 3rd day after I really suffer!
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Re: How many days to recover from a "big ride"?
Postby Derny Driver » Wed Feb 13, 2013 11:37 pm
After a very hard day, take a day off and then get back on the bike the next day and ride easy. Listen to your body and ride accordingly. If you are tired for whatever reason, take it easy. Cut the ride short. Take a day off. If you feel great well ride hard. Its pretty simple really.
Even people building for a special race or training for an event cannot just blindly follow programs. If you are sick, tired, run down ... either dont ride or ride slow and easy. Im not sure what the point of riding every training ride like a maniac is, or what the rush is.
PS Try not to ride to failure point. At that point, you are anti-training.
- foo on patrol
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Re: How many days to recover from a "big ride"?
Postby foo on patrol » Fri Feb 15, 2013 7:08 pm
If you are flat and no get up and go......... Take a day or two off and start back at a nice gentle pace and only short rides until you start to come good.
Foo
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- Xplora
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Re: How many days to recover from a "big ride"?
Postby Xplora » Fri Feb 15, 2013 7:13 pm
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Re: How many days to recover from a "big ride"?
Postby sogood » Sat Feb 16, 2013 10:34 am
Hey, that's what LA said too. I understand that EPO and corticosteroid injections work well!Xplora wrote:Any ideas on expected recovery time? Advice on supplements etc? I don't like riding slow
Seriously, just rest, message, eat well and wait for your body to heal up naturally. Pushing early will just land you into deeper irretrievable waters. Your body and mind will tell you when the time is right.
RK wrote:And that is Wikipedia - I can write my own definition.
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Re: How many days to recover from a "big ride"?
Postby vander » Sat Feb 16, 2013 12:21 pm
HgH number one drug for faster recoverysogood wrote:Hey, that's what LA said too. I understand that EPO and corticosteroid injections work well!Xplora wrote:Any ideas on expected recovery time? Advice on supplements etc? I don't like riding slow
Seriously, just rest, message, eat well and wait for your body to heal up naturally. Pushing early will just land you into deeper irretrievable waters. Your body and mind will tell you when the time is right.
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Re: How many days to recover from a "big ride"?
Postby sogood » Sat Feb 16, 2013 12:40 pm
That too but still a tad expensive compared with the others. 'Roid for 90% of the result and 5% of the cost. It's a no brainer!vander wrote:HgH number one drug for faster recovery
RK wrote:And that is Wikipedia - I can write my own definition.
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Re: How many days to recover from a "big ride"?
Postby Metor » Sat Feb 16, 2013 7:32 pm
Shouldn't make a difference. Just ride slow for 1 week. You will see that it makes a huge difference. Resting is the only way to get strongerXplora wrote:Worth mentioning that I don't have an option for 5 days of the week... technically 6... LOL commutes all week then backing up on Saturday.
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Re: How many days to recover from a "big ride"?
Postby toolonglegs » Sat Feb 16, 2013 8:10 pm
Once you have recovered of course!.
Monday vo2 type efforts, Tuesday FTP type efforts, wednesday recovery pace, Thursday more FTP, Friday endurance pace, Saturday group ride?... A good mix of everything, Sunday rest.
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Re: How many days to recover from a "big ride"?
Postby Xplora » Sat Feb 16, 2013 9:03 pm
I've checked the Strava history and I haven't pulled 300+ km weeks since December... I might just lack the base fitness right now
- foo on patrol
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Re: How many days to recover from a "big ride"?
Postby foo on patrol » Sun Feb 17, 2013 8:19 am
Or you have been hammering yourself to much and not doing enough easy spin rides for recovery!Xplora wrote:.I've checked the Strava history and I haven't pulled 300+ km weeks since December... I might just lack the base fitness right now
Foo
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Re: How many days to recover from a "big ride"?
Postby macca33 » Sun Feb 17, 2013 3:41 pm
The following week I cut it back to 210Km and felt better.
Now, I'm having 10 days off the bike - due to a holiday - so will return well rested and begin to build up again - sensibly.
Clearly, unless you have years and years of effort under the belt, tracking your own fatigue is difficult, but when the body yells out, it is best to listen - or do yourself some harm / illness, which may have you on an enforced rest.
cheers
- Ross
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Re: How many days to recover from a "big ride"?
Postby Ross » Tue Feb 19, 2013 9:38 am
If I did that I'd never get out of bed, let alone ride a bike!toolonglegs wrote:Listen to your body.
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