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Post Cycle Do's / Don't / Routine

  • 05-03-2011 6:54pm
    #1
    Registered Users, Registered Users 2 Posts: 231
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    Hi All,

    Just looking for some advice on what to do after long cycle (as a newbie, a long cycle to me is 2 hours-ish / 50km).
    I'm wondering what others do in terms of do's and probably more important don'ts to aid recovery after a long cycle.

    I've read the post cycle meal thread on here posted a while ago which gave me some help, but i'm also wondering about other stuff like, jump into shower straight away when your in the door, or get some fruit / food in and then shower.

    I'm training for the Wicklow 100, so going to bulid up by 5km each week (with some rest weekends throw in) between now and the event so the advice i'm looking for is to help aid my training for that.

    Thanks
    Paddy


Comments

  • Closed Accounts Posts: 2,616 FISMA
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    After a long or hard cycle, I absolutely advocate getting good protein into your system, within the first hour of the cycle's end.

    I have found that my body makes great use of cooked eggs within that golden hour.

    Eggs are not only a great source of protein, but cooking them makes them even better as opposed to raw.

    One of the simplest and most powerful things you can do right after the ride.


  • Registered Users, Registered Users 2 Posts: 4,830 doozerie
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    Stretch after a ride. Poor flexibility leads to more injuries, plus you'll pay the price through less mobility later in life too. You don't have to aim to be super flexible, though that has its benefits, at a minimum just aim for and maintain a reasonable level of flexibility. For some reason stretching is often neglected when cycling is discussed.


  • Registered Users, Registered Users 2 Posts: 14,318 Raam
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    Do you cycle or exercise a lot midweek? If not, then there is no need for rest weekends.


  • Registered Users, Registered Users 2 Posts: 231 oconnpad
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    Thanks all for the Replies.

    So what i've learnt is after the cycle you've a golden hour to stretch, get protein in.
    Also not worry about rest weekends as i might only get out once during the week for a 10 - 20 km


  • Registered Users, Registered Users 2 Posts: 1,952 funnights74
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    A good tip is to sit down but with your legs raised above your waist, i read somewhere that in olden days lol while waiting for a massage this was the next best option.
    Apparently it sends more of the blood supply towards the heart and allows it to be cleaned out faster. I've tried it a few times and it certainly does work.


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  • Closed Accounts Posts: 4,235 iregk
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    The golden hour is probably a little over confident. What most professionals call the window of opportunity is the first 20mins after your workout. That 20min period is when you get the best stuff into you and then you rest a little and get other bits in within the hour. My post ride routine is this.

    1) Off the bike, mix and down a shake of nutrition x RAM. This is the best post workout supplement you can get your hands on.

    1a) Alternative to point 1. If its a particularly long ride as in 140km + then your stomach may be in bits and you just can't stomach anything. Have a can of coke. It will hurt and feel like hell but give it 5 mins and let the gas blow out your stomach and you'll feel like you could eat a horse. At this time get RAM into you.

    2) Do some eggs and brown bread what ever way you like, scrambled, poached, toast etc... takes 10mins to cook and 5 to eat. Thats your 20min period right there done and dusted.

    3) Strip and shower.

    4) Get those cycling clothes into the washing machine before they start to reek out the wash basket! I actually plan the weeks washing so that its timed to perfection for a saturday post cycle wash :)


    If you're wondering about option 1a then let me explain. Sometimes on very long rides your stomach shrinks slightly. It doesn't collapse but it compacts as you are bent over working out hard and your digestive system is working to get the nutrients into you. When you get off the bike and stand up your stomach can be in knots. The amount of people I saw post W200 take two mouth fulls of pasta and almost heave it back out is unreal. Most pro's suffer this as well and most of them have a can of coke or pepsi which essentially blows your stomach back to normal size. No this isn't 100% medically accurate but its an easy explanation. After the coke you can relax and eat away.

    Hope that helps.


  • Closed Accounts Posts: 4,235 iregk
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    A good tip is to sit down but with your legs raised above your waist, i read somewhere that in olden days lol while waiting for a massage this was the next best option.
    Apparently it sends more of the blood supply towards the heart and allows it to be cleaned out faster. I've tried it a few times and it certainly does work.

    It also helps to flush lactic out of your muscles. Most pros use what they call compression boots after stages. They compress your legs from the feet up and push all the lactic out.


  • Registered Users, Registered Users 2 Posts: 114 spokeydokey
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    or go to bed.......


  • Closed Accounts Posts: 2,616 FISMA
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    Also, cut out the fat, especially during the ride.

    Suppose you stop to grab a roll or bagel - DON'T put butter on it.

    Perhaps, someone with a better knowledge of nutrition could help out here. However, the bits I do remember from when it was told to me was that if you put the fat into the bloodstream, it causes a decrease in the amount of oxygen in the bloodstream.

    That's exactly the opposite that you want.


  • Registered Users, Registered Users 2 Posts: 697 biomed32
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    shower, bananna and bed for an hour or so in that order, works a treat every time


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  • Registered Users, Registered Users 2 Posts: 15,995 blorg
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    To be honest after 2hrs/50km you don't particularly need to worry about all of this; it is just not that much. Try to eat a snack within the hour after but don't get hung up about it..
    I have often left a gap of several hours between a 200 or even 300km spin before my dinner and no ill effects... where I would be most careful about eating after a ride would be where I need to repeat a hard effort on the bike the next day, eg multi-day events like audax or stage races.

    For you I would suggest riding as much as possible and as Raam suggests think in terms of rest 'days' not weeks. Cycling is not hard on the body in the same way for example running is and does not require the same level of rest to avoid injury.


  • Registered Users, Registered Users 2 Posts: 995 Ryder
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    Post ride routine........snatch the nearest piece of food, stretch (if Im lucky) foam roll my ITB, grovel in appreciation to my OH and mind the baby for the afternoon......its what all the pros do.


  • Registered Users, Registered Users 2 Posts: 7,418 Icyseanfitz
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    just out of interest guys are hard boiled eggs good for protein? say a couple of them straight after a big cycle, i need ways to get some good protein into me after my mtbing as i live a good 30 mins away from where i do my riding


  • Closed Accounts Posts: 2,616 FISMA
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    just out of interest guys are hard boiled eggs good for protein? say a couple of them straight after a big cycle, i need ways to get some good protein into me after my mtbing as i live a good 30 mins away from where i do my riding

    I cannot confirm via a scientific study and I am not a nutritionist. However, it was my understanding that frying them (like in olive oil, not butter) was better than boiling.


  • Registered Users, Registered Users 2 Posts: 15,995 blorg
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    I was told by my doc not to worry about protein; that most western diets have too much of it as is, not a deficiency. Large amounts are not necessary for aerobic exercise. You should be looking at carbohydrate replacement, and with the amounts that cyclists eat will get enough protein doing that... maybe even too much! http://www.cptips.com/protein.htm


  • Registered Users, Registered Users 2 Posts: 661 andy69
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    I found this article quite interesting (see below). We recently had a workshop with a sports Nutritionist and she specifically mentioned a 30-min window after your spin. if you eat within that time, it will aid your recovery. if you don't eat in the 30-mins, you will still recover of course, but just not as efficiently aparently...

    http://www.ausport.gov.au/ais/nutrition/factsheets/sports/road_cycling

    "Carbohydrate and other nutrients such as protein and vitamins immediately after a long training session will kick-start muscle glycogen synthesis and prepare fuel stores for the next training sessions, as well as promote other recovery processes."


  • Registered Users, Registered Users 2 Posts: 7,418 Icyseanfitz
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    FISMA wrote: »
    I cannot confirm via a scientific study and I am not a nutritionist. However, it was my understanding that frying them (like in olive oil, not butter) was better than boiling.

    yeah my problem is i am a good 30-40 mins drive away from home where i do my mtb'ing so im looking at something i can eat before i start driving like an egg sandwich or something :confused: im not too worried about it tbh :D


  • Registered Users, Registered Users 2 Posts: 7,418 Icyseanfitz
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    after ordering these http://www.chainreactioncycles.com/Models.aspx?ModelID=17061
    never been much for the whole protein shake malarkey but i said id give it a shot anyway


  • Registered Users, Registered Users 2 Posts: 1,385 murph226
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    off to buy a load of chocolate yazoo!


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  • Moderators, Sports Moderators, Regional South East Moderators Posts: 11,394 Captain Havoc
    Mod ✭✭✭✭


    murph226 wrote: »
    off to buy a load of chocolate yazoo!

    I think it has to be fresh milk and not UHT.

    https://ormondelanguagetours.com

    Walking Tours of Kilkenny in English, French or German.



  • Registered Users, Registered Users 2 Posts: 7,418 Icyseanfitz
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    I think it has to be fresh milk and not UHT.


    if you read the bottom of that article they say chocolate milk is even better :confused:


  • Registered Users, Registered Users 2 Posts: 24,537 Cookie_Monster
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    I sit on the couch watching TV until the water heated, have a shower and go back to the couch :D


  • Registered Users, Registered Users 2 Posts: 1,385 murph226
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  • Moderators, Sports Moderators, Regional South East Moderators Posts: 11,394 Captain Havoc
    Mod ✭✭✭✭


    if you read the bottom of that article they say chocolate milk is even better :confused:

    I was referring to him going out and buying yazoo, which I don't believe is much good, it's supposed to be something like Avonmore semi-skimmed, chocolate milk.

    https://ormondelanguagetours.com

    Walking Tours of Kilkenny in English, French or German.



  • Registered Users, Registered Users 2 Posts: 7,418 Icyseanfitz
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    I was referring to him going out and buying yazoo, which I don't believe is much good, it's supposed to be something like Avonmore semi-skimmed, chocolate milk.

    tbh im no expert in chocolate milk myself :D


  • Registered Users, Registered Users 2 Posts: 9,893 Canis Lupus
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    If it's just casual exercise then just keep fluids up during the ride, maybe a banana on the way and something easy when you get back.

    More important is stretching properly when you get back.


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