aiding overnight recovery

[Arsen Gere]

The compression stuff is very popular in the triathlon world, probably because you swim with your calfs tightened, then you spin them to death and then stamp on them for a bit.

I've experimented with the inflatable stuff too, these are cuffs that go round your legs and a little machine like fish tank pump blows them up.
I find these useful after hard runs. 25 quid on ebay, I use the cuffs and binned the boots. It helps prevent DOMS.

There are pictures around the internet with lance armstong with the big inflatable boot versions costing about 1200 quid.

I use compression tights too, my wife says she's not keen on seeing my 'max walls' though.

 

[Angelfishsolo]

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

supposed to stop DVT amongst other things.

 

[zacklaws]

Myprotein is still the best place for whey protein, Holland and Barratts is still slightly dear at half price, £14.99 for 900grms, £14.49 a kilo at myprotein

The only problem I have with whey protein is it constipates me, but that is normal with a high protein diet. Usually I buy it unflavoured from myprotein and make a 4.1 mix with carbs.

 

[spudgun]

recovery skins, made by the company Skins, are excellent. they are basically compression tights that increase blow flow and help flush out lactic acid. i wear them after a tough ride and they definately work very well. i also wear the normal skins for running, playing cricket & squash. other than that, just stretch well after your ride, plus the more cycling you do the more used to it you will become.

 

[American Cyclist]

The free way you can really help your recovery is by stretching thoroughly. Spend more than 10 or 15 seconds in each stretch(I spend around 1 minute in each stretch). When I get done with a long run or ride I stretch immediately and I rarely have any soreness(of course this is paired with protein and milk!) If you can afford it and feel its worth it, buy some whey protein and mix it with milk, the whey protein absorbs very quickly but the protein in milk called casein protein absorbs at a slower pace so its a win win situation and your muscles will be thanking you! Good luck.

 

[al78]

The free way you can really help your recovery is by stretching thoroughly. Spend more than 10 or 15 seconds in each stretch(I spend around 1 minute in each stretch). When I get done with a long run or ride I stretch immediately and I rarely have any soreness(of course this is paired with protein and milk!) If you can afford it and feel its worth it, buy some whey protein and mix it with milk, the whey protein absorbs very quickly but the protein in milk called casein protein absorbs at a slower pace so its a win win situation and your muscles will be thanking you! Good luck.

I have found that stretching does help. I've never found any benefit from whey protein or any other sports recovery drinks.

 

[Arsen Gere]

This article suggests that compression clothing may reduce the perception of muscle soreness but not increase performance.

http://www.jsams.org/article/S1440-2440(08)00202-8/abstract


But it is a small study (11 participants) and it was not endurance atheletes.

Another paper I can't find suggested that a performance increase of 4-7% can be obtained by static stretching post exercise.

 

[Holy Warrior]

This is sort of linked to the OP that's why I posted in here.



Today I have rode a 30 mile hilly route which is the longest/ hardest I have ever rode. The problem now though is that my legs are aching and I have a 6 a side football game tonight. I have been given some harsh shifts this week so I could only go out today and thursday so I went for it.



So far i've had a bath and eaten protein rich foods whilst putting my feet up. Is there anything else I can do to aid recovery so don't collapse in tears tonight? I know that the game adrenaline should be pumping to dull it a little, I hope.

 

[Crimmey]

I have done loads of 'experiments', vitamins, supplements, protein, stretching, eating lots/little and was getting so frustrated with the little if any gains I was experiencing. Its only been the past couple of months that I started to add copious amounts of salt to all my food and drinking lots of water ( I did drink lots anyway) that everything has totally changed. My 3 month depression lifted ( a holiday couldn't even do that), little or no muscle aching, PB's left right and centre, can actually feel the performance gains which I have never been able to do before. Combined with stretching I have been able to raise my saddle height by quite a bit, get in really aero positions comfortably and recover very quickly. At the back of my mind I should have spotted this ages ago as after most of my commutes there would be white powder all over my helmet and backpack but I just assumed I was getting enough in the food I was eating. Running and football were my biggest killers. Always after either I wouldn't be able to walk for days after. That has gone totally and I have been able to up my running, just limited by a dodgy knee. During long rides I add lots of salt to my water bottles (urgh) but it works wonders. I do believe pros have specific salty food wraps during riding too. Could be different for anyone else but that's what has done it for me.

 

[VamP]

At the back of my mind I should have spotted this ages ago as after most of my commutes there would be white powder all over my helmet and backpack

Are you sure it's not the marching powder that's making you feel better?


In all seriousness though, I too have noticed a correllation of increased salt intake requirement with the increased training workload I have been incorporating into my routine.