Recovery

[Graham O]

All,

I have been feeling knackered all week. I have been trying to do some harder rides recently, and to be honest, they are starting to take their toll.

I guess I need to spend more time recovering from these rides. I wanted to ask whether anyone uses the 'Recovery' drinks which are available. Are these worth using, or are you best to just eat loads and have a rest.

Ta,

Graham...

[Stu Merckx Man]

i eat a fillet of salmon and an egg as soon as i get in from a hard ride, have a drink of sugar and salt, then stretch for about 10 mins, then depending if im riding the next day i massage my calfs and quads--> 5 mins each calf, then 10 mins each for my quads. then i feel fine!

[mrP(Boonen)VT]

I find a ride to Brighton sorts it out

[Graham O]

Well....

Options so far

1) Salmon and Egg
2) Ride to Brighton
3) Sleep for extra hour

Can I do all 3...

1) Ride to Brighton
2) Have Salmon and Eggs on the beach whilst someone massages my thighs
3) Fall Asleep

Do you think it will work ?

[sid_day]

I have found that eating ASAP after a ride helps.
The books all say within the first 20 mins.

Have some high protein food ready and waiting for you when you get in.
eg: Grilled chicken and pasta salad.
or Grilled chicken with couscous and chickpea salad.

I have found I need more sleep too.

Generally switching to a higher protein diet helped me.

Psycologically the fact you have prepared an after ride meal is important I think.

The SIS recovery drinks are different to the Powerbar ones.

SIS: mix with water
PowerBar mix with milk.

According to the SIS rep theirs get's digested faster because the fat in milk slows digestion down.

[Andrew G]

I always have a kip (30mins - 1hr) with my feet up after a tough/long ride. I have just started experimenting with the SIS REGO. Bit too early to tell, but I'm taking some to Italy which should give it a better test, I'll let you know. It is a thick mix though, like drinking a barium meal!

Recovery rides and rest are of utmost importance. You should always follow a very hard ride/race with an easy spinning day, not go hard again.

[sid_day]

I found REGO was good it mixes up OK in a bottle.

However you can't mix it the night before and put it in the fridge tho.
The pink Strawberry one went grey

Read the proportions on the container not on the bottle.

I quite like the Powerbarchocolate mixed in a blender with peanut butter and some left over espresso.

[Sylv]

Define "knackered"?

I make the distinction between:

- overall fatigue: lack of sleep, work, long rides etc. Can mean heavy legs too.

- tired cycling legs: races and hard rides.

for fatigue more sleep and rest usually works, proper eating with enough carbs. I will not train apart from commuting if I feel like this.

for legs, yes food straight after the effort (haven't tried recovery drinks), stretching (should do more), cold water on legs, massage (calve mainly) with campher oil, rest (now with legs up!)

[Graham O]

Knackered...

Basically feeling tired / fatigued when I wake up in a morning. I kinda expect this the day after a ride, but this has persisted this week when I have not been riding as much.

I have basically taken it easy since saturday and am starting to feel better now...

Thanks for the advice though chaps.

Ta,

Graham...

[-Adam-]

I have been using REGO chocolate flavours ince the winter and i reckon its doing the trick...

I am the fittest i have ever been atm and seem to be getting stronger as the months go by. But this is probably also due to the fact that im nearly 20, thus my body has stopped growing, and more focused on improving whats there (a sports scientist told me this!)

But give them a try, every little helps right!?

[Graham O]

Adam,

Your ears and nose apparently keep growing until you pop your clogs...Also, your wallet gets deeper and more full of holes..

Soz to be all depressing and that !!

[Richard (Apples)]

Try this

"For Goodness Shakes!" who are new manufacturers of a recovery drink, a milkshake type drink that aids recovery and is widely available - £1 in Sainsbury's).

I've tried it and it's really tastey...

[-Adam-]

b0!!0cks i guess my best years are behind me then!

[Jon H]

Normally just the usual tea & cake on offer in the HQ, followed by feet up on the sofa on Sunday afternoon.

Lovely banana flavour REGO after a Saturday race if I'm racing again the next day.

A light meal including carbs & protein ASAP after training rides. Protein helps your body repair the damge done to your muscles in training, and carbs help replace your glycogen stores. Favorites are jacket potato & tuna, or poached eggs on toast.

[Andrew G]

[quote="Richard (Apples)"]Try this

"For Goodness Shakes!" who are new manufacturers of a recovery drink, a milkshake type drink that aids recovery and is widely available - £1 in Sainsbury's).

I've tried it and it's really tastey...