What's your recovery routine

[schroeds]

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?

[HappyHumber]

Lowest common denominator in mine is usually one of the colours from the Coopers rainbow.

[jacks1071]

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...

[you cannot be sirrus]

Upload the ride to Strava
Walk the dog.
Have a Coopers.
Fall asleep.

[boss]

If you're Dimma you ride 100km with 1300m elevation (AT) 27.6kmph.

[Stoo]

Drink beer then i generally go about my day. With no wife nor kids i do what ever i feel.

[schroeds]

What's this?

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

[ColinOldnCranky]

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. )

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.

[schroeds]

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

[BarryTas]

what is recovery?

oh you mean bike cleaning day

[toolonglegs]

I'm getting old... don't recover as quick as I used to , 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 .
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.

[Metor]

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

[ColinOldnCranky]

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.

[jaseyjase]

after a sunday morning ride, i take my 18month old for swimming lessons, quite nice to move around in the pool.

[trailgumby]

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.

[Rex]

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.

[rpmspinman]

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.

[g_dorazio]

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.

[schroeds]

Interestingly nobody mentions stretching!

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

[Pax]

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

[winstonw]

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.

[schroeds]

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

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

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!

[Crunchy_NuT]

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

[casual_cyclist]

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.

[nailsaslegs]

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.