aiding overnight recovery

[al78]

Today, I cycled to work (10 miles) then from there to Guildford (another 11 miles) then cycled home late afternoon (18 miles) on rather less calories than I should have consumed. My legs were getting sore the last 5 miles or so on the homeward leg and I felt that if I was a car, my low fuel warning light would have illuminated . When I got home I ate a couple of wholemeal bread rolls with peanut butter, and am now tucking into pasta bake. I did some stretching earlier but the legs are still feeling sore. Tomorrow, I have got the same journeys. Is there anything I can do to optimize overnight recovery so I don't feel dreadful when I wake up tomorrow morning?

The legs got hit pretty hard on Sunday with a 40 mile round trip and a 9 mile walk, plus Monday's commute, but I was hoping I would have enough in me to make it to Saturday which is the one day of the week when I don't cycle (apart from a 5 mile round trip to the shops).

I'm 33, so the exertion ought to be doable at my age, surely?

 

[edindave]

Probably a bit late this evening to do anything specific, I've read that the muscles need high quality protein asap after you stop exercising in order to maximise recovery, be that from a 'recovery drink' or a meal with chicken/fish.

I would just take tomorrow at an easier pace especially if the legs feel heavy - to let the muscles have a chance to repair, and avoid the symptoms of overtraining.

A cup of horlicks or milky drink before bed might not be a bad idea as it contains protein too.

 

[Herzog]

A cup of horlicks or milky drink before bed might not be a bad idea as it contains protein too.

As it contains a high quantity of amino acids (the building blocks of proteins), milk is great for aiding recovery. After a long ride I usually have a pint, or thereabouts.

 

[coffeejo]

I'll stop feeling guilty about my mug of hot chocolate each night, then

 

[chris-s]

I often find compression socks help after a hard ride or run, stick them on when you get home and wear them overnight. A good recovery drink helps too.

Chris

 

[Angelfishsolo]

A cup of horlicks or milky drink before bed might not be a bad idea as it contains protein too.

Both great ideas. I swear by Whey protein as long as I can get it for half price

 

[fossyant]

Spin for a few days when riding to ease it off as well. Then go for the pain.

No pain, no gain. Simples

 

[Angelfishsolo]

Spin for a few days when riding to ease it off as well. Then go for the pain.

No pain, no gain. Simples

As was written on the walls on many gyms. The one I used to use had the caveat - "OK as long as no strain."

 

[Judderz]

Both great ideas. I swear by Whey protein as long as I can get it for half price

Holland & Barrets then.

Also, after exercising, stretch your legs, then chill out with your legs raised, stops lactic build up

 

[Melonfish]

think i'll try this milk thing, i must admit though i've been craving it at night after rides. its odd that your body knows what you need you just have to listen to it...
pete

 

[Angelfishsolo]

Holland & Barrets then.

Also, after exercising, stretch your legs, then chill out with your legs raised, stops lactic build up

H and B or Tesco.

Don't you get a fat bum if you sit with your legs raised after exercise

 

[Angelfishsolo]

think i'll try this milk thing, i must admit though i've been craving it at night after rides. its odd that your body knows what you need you just have to listen to it...
pete

The body is a very clever machine. Cravings* are your body screaming out for what it knows it needs.


*I do not mean to imply addiction in this sentence.

 

[GrumpyGregry]

Some salt in your drinks bottle during the ride
Recovery drink (chocolate milk is superb) when ride finishes and a second one withing two hours if it was a monster
A good slug of water such that your pre bed wee wee is the colour of cheap white wine or paler
compression socks or some tubigrip on the legs
an extra layer over the botton of the bed

well it works for me.

 

[Angelfishsolo]

Some salt in your drinks bottle during the ride
Recovery drink (chocolate milk is superb) when ride finishes and a second one withing two hours if it was a monster
A good slug of water such that your pre bed wee wee is the colour of cheap white wine or paler
compression socks or some tubigrip on the legs
an extra layer over the botton of the bed

well it works for me.

Text book advice - have never tried the compression socks I tend to massage my legs instead.

 

[al78]

I've never heard of compression socks before. I'll have to consider getting some.