Methods to aid recovery

[al78]

Does anyone have any suggestions of ways to maximize the chance of the leg muscles recovering properly overnight between two days with longish rides? Say, for example, a 35 mile ride on day one, what is the best thing to do when I get home so that by the next morning I can do the 60 mile ride on day 2?

 

[monnet]

Rest, feet up, decent meal(s), early to bed.

I usually do pretty much the exact distances you suggest at the weekend. The 30-35 miles on Saurday morning is usually a pretty low intensity. The Sunday morning ride is eyeballs out for 2-3 hours. I just follow the above. Monday I'll do a very gentle commute before a really hard 40 mile training session on TUesday night.

To be honest, once the body gets used to the regime you'll find it becomes much easier. Sometimes I amaze myself with how fresh I feel after a really hard ride, other times I come in feeling crippled. Alot can depend on what else has gone on in the day. I find stressful periods at work seriously affect my ability to ride well and recover. DIet and sleep obviously help.

 

[The Jogger]

Ice bath...............ouch

 

[amaferanga]

Make sure you eat properly immediately after the ride and drink plenty of water.

 

[Fab Foodie]

Pint of milkshake as soon as possible after a ride. Nesquick or choco-milk is fine. Rapidly absorbed and suitable protein. You could waste money on fancy supplements, but time and time again milkshake is proven to work.
Stretch.

 

[chris-s]

I find kneelength compression socks help, I've also been known to spend half an hour with my legs in the fish pond, super cold at this time of year, after particularly tough rides.
Chris

 

[Hont]

Agree with all of the above. Keep the intensity low on ride 1.

If you have someone who can give you a leg massage that helps too.

 

[palinurus]

Drink beer while watching TV.

 

[campagman]

Check this out

 

[david k]

cold bath, lots of healthy food and rest
sleep is very good for rebuilding muscle

 

[montage]

I also reckon if you can do the last 20/30 mins of your ride in a nice low gear, keeping it spinning at around and below 60% of your MHR that you effectively spin out many of the aches and pains from the ride

 

[overgeared]

drink one bottle of SIS Rego within 30 minutes of finishing your ride, I guarantee your legs will feel the difference the following day. (nb. i have no reason to promote this stuff other than that i and others swear by it!)

 

[amaferanga]

drink one bottle of SIS Rego within 30 minutes of finishing your ride, I guarantee your legs will feel the difference the following day. (nb. i have no reason to promote this stuff other than that i and others swear by it!)

Whey protein or a glass of milk does the same for me for much less £'s.