How to Recover after tough cycle?!

Arequipa

Hi! I am now regularly going for 100-130km cycles with my club.
When i arrive home I'm often quite tired.
What do you recommend to improve recovery in terms of:
1) food & drink after ride.
2) rest/powernap after ride.
3) food before training.

Thanks a lot!

Arequipa.

feck sake lads

3 boiled eggs brown bread and a nice cuppa before you have a shower .then relax.;)

colm_gti

Think it's a very subjective thing.

Personally when I get in from a tough ride I mix up a recovery drink of 2 parts glucose to 1 part protein, down that, then shower and wash the bike before making some dinner and relaxing for a while.

seamus

My post-ride routine usually involves a shower first, then a recovery drink, then something lunchy like an egg mayo sandwich with soup, 3 gallons of tea and a couple of biscuits while chilling on the couch for an hour.

As said, it's subjective. Plenty of books recommend a nap after a ride, but I can't nap. I have an inability to sleep unless it's for the whole night. I could function without eating beforehand so long as I have something with me on the spin, but I can't function without eating as soon as I come home.

Inquitus

I usually have a protein shake, sit down while the water heats up, have a hot shower and then if its the evening open a beer, or a bottle of wine and have a glass.

Morrisseeee

After your shower, run the cold water on your legs for a few minutes, especially quads & calfs (or is that calves :pac:), they will thank you later !

monkeyslayer

Totally subjective. I'd eat something small like a yogurt or some cheese and a quick cup of tea and then get in the shower after a bit of a rest... after an hour or so I'd get a good healthy feed into me... I found no matter how much I ate immediately after a long spin I'd always be ravenous again within an hour or so... so I try to wait for a while until my body calms down. I do get some serious cravings for strong eastern european beer and high carb foods like pizza and bread later in the day, which isn't a problem... well earned and calories to regain is as good excuse as any... and I'm not really looking to lose weight... don't forget to stretch the next day or at least the day after that, I go to the gym to do some short high intensity routines just to loosen up again and stretch it all out during the cool down... am usually in bits if I don't do this.

ROK ON

Sandwich, banana and water when in the door. Maybe a yoghurt and a biscuit or three.

Shower after short cycle.

Bath after long cycle.

Dinner later.

No protein shakes, no gels etc etc.
It is unnecessary when you can have real food IMHO.

colm_gti

ROK ON wrote: »

No protein shakes, no gels etc etc.
It is unnecessary when you can have real food IMHO.

Recovery shakes are a much cheaper way of getting the protein/carbs/calories your body needs after a long cycle, €0.60 for 120 calories, 20g protein and 40g carbohydrates is much cheaper than having a sandwich that would give you the same breakdown, makes a huge difference to me being a student

ROK ON

colm_gti wrote: »

Recovery shakes are a much cheaper way of getting the protein/carbs/calories your body needs after a long cycle, €0.60 for 120 calories, 20g protein and 40g carbohydrates is much cheaper than having a sandwich that would give you the same breakdown, makes a huge difference to me being a student

I understand where you are coming from, but that is not my point.
My point is that real fresh food is better for your overall health.

A sandwich on some fresh bread, with say cheese or salad. Is far superior, but yet it may cost more.

Also, if you want protein, then a tray of eggs is hardly expensive, and takes very little cooking time.

A cheese or egg sandwich is hardly living it up and wasting money. I think gels are a terrible waste for someone on a budget. I mean, one needs to eat real food at some stage, so why not do it when you come in from a cycle - thus avoiding the extra spend on gels

lennymc

tin of beans and two slices of brown toast and a big mug of coffee.

smacl

Before a long spin, bowl of porridge and a cup or two of tea. If its going to be a long one, i.e. >100k with climbs, maybe a banana as well. That'll carry me for a few hours, after which I have a couple of flapjacks and maybe another banana. Something isotonic in the bottles also helps a fair bit.

Post spin, pretty much as per inquitis. Pint of milk or a shake depending on how tired I feel and what's in the house. There's also a pre-shower bit where I get set upon by the kids in my weakened state, and a post shower beer and games of mario with the kids.

No protein shakes, no gels etc etc. It is unnecessary when you can have real food IMHO.

Oddly enough I'm very rarely hungry after a workout. Principal reason for quaffing something passably healthy is to quench the thirst prior to hitting the beer and wine. Hunger doesn't usually kick in for me until an hour or two later.

Jawgap

Depends on the time of day but generally,

1. Drink recovery smoothie that I prepared before I went out. I'm on a berry-based smoothie kick at the moment

2. Mix up eggs (2) for an omlette and set on low heat while I go for a shower

3. Post-shower, eat omlette with 2/3 slices of brown toast and coffee.

4. Clean / re-lube bike

5. Upload data to Strava:)


Of an evening, my post ride routine has been known to be:

1. Arrive home, ring pizza shop and order large pepperoni

2. Ring pizza shop back and ask for extra pepperoni

3. Have shower

4. Come down stairs just as pizza arrives

5. Consume with beer

6. Leave bike until morning!

NeedMoreGears

On the Kare TDF (c.100k / 1000m climb or so).....

Breakfast - porridge + coffee at 0730, Pre ride Banana and two marietta at 09:45, Cake + 3 half egg sandwiches at the foodstop + 1/2 coffee

Home around 1630 - 2 x large pieces of chicken, Rest for 1/2 hour then domestic duties resumed.


1800 - dinner (meat & spuds), 2100 - 1/2 bottle wine & ham sandwich (white toast)


During the ride itself : 2 x Bananas, 1 x sachet high5, 3 x gels at 120calories, 1/3 large pack of jelly babies

This would be reasonably typical - I am trying to cut down believe it or not - but if out on training spin I'd swap banana/jelly babies for the gels/sandwiches or perhaps a can of tuna/salmon for the chicken.

lennymc

Jawgap wrote: »

5. Upload data to Strava:)

how could i forgot this. This is the most important part of any ride.

marketty

Chocolate milk does it for me

Jawgap

lennymc wrote: »

how could i forgot this. This is the most important part of any ride.

Wrong!!!!

The most important part of any ride is checking the boards.ie leaderboard on Strava to see where you placed;)

lennymc

Jawgap wrote: »

Wrong!!!!

The most important part of any ride is checking the boards.ie leaderboard on Strava to see where you placed;)

I normally check to see have I beaten you

manwithaplan

A few hours to yourself to ride your bike is relaxation and escape from general life. I would be laughed out the front door if I suggested I needed time to 'recover' from it. Shower, raid fridge and back to the madness.

fireblade001

At the end of a long ride like that your muscles will be depleted of carbs, so the most important thing is to replenish with a carb drink with a bit of protein – the protein helps transport the carbs to the muscles. (there’s lots of recovery drinks on the market). It is of the utmost importance to have this drink/snack in the first 20mins after the ride. If you have anything left in your bottle or any food left in your pockets down them in the last 10mins of the ride – this will also aid recovery by getting the carbs into the system before they can be burnt. Then have a shower and after your shower have a good snack/lunch high in protein – chicken, ham, turkey, beans/wholemeal brown bread, cheese, eggs….. a remember to replenish fluid lose too.
Also, Google how to self-massage your legs and/or drain lacate acid from the legs – easier than you think. 10mins will do it.

ROK ON

fireblade001 wrote: »

At the end of a long ride like that your muscles will be depleted of carbs, so the most important thing is to replenish with a carb drink with a bit of protein – the protein helps transport the carbs to the muscles. (there’s lots of recovery drinks on the market). It is of the utmost importance to have this drink/snack in the first 20mins after the ride. If you have anything left in your bottle or any food left in your pockets down them in the last 10mins of the ride – this will also aid recovery by getting the carbs into the system before they can be burnt. Then have a shower and after your shower have a good snack/lunch high in protein – chicken, ham, turkey, beans/wholemeal brown bread, cheese, eggs….. a remember to replenish fluid lose too.
Also, Google how to self-massage your legs and/or drain lacate acid from the legs – easier than you think. 10mins will do it.

In general this is all good advice, but has anyone questioned whether highly processed gels or shakes are necessary or even healthy for people. I recall a conversation that I had a few years back with a highly qualified coach from another sporting discipline. Specifically he was worried about the rising use of nutritional supplements, gels and other aids in sports, as he felt that the long term effects were unknown.
That really had an impact on me. I am passionate about food (too passionate for my own good). But I have a simple belief that food should contain as little artificial processing as possible. All of the nutrients that we need after a cycle are available from real unprocessed food.For centuries athletes (and other burning a lot of calories and needing recovery) have achieved this using real unprocessed fresh food. Sure a gel may be quicker, but the list of ingredients need a qualification in nutrition to be really able to understand what one is consuming.

Thats all really.

Lusk Doyle

manwithaplan wrote: »

A few hours to yourself to ride your bike is relaxation and escape from general life. I would be laughed out the front door if I suggested I needed time to 'recover' from it. Shower, raid fridge and back to the madness.

We use condoms here in this parish to get around this "issue"

Lusk Doyle

ROK ON wrote: »

In general this is all good advice, but has anyone questioned whether highly processed gels or shakes are necessary or even healthy for people. I recall a conversation that I had a few years back with a highly qualified coach from another sporting discipline. Specifically he was worried about the rising use of nutritional supplements, gels and other aids in sports, as he felt that the long term effects were unknown.
That really had an impact on me. I am passionate about food (too passionate for my own good). But I have a simple belief that food should contain as little artificial processing as possible. All of the nutrients that we need after a cycle are available from real unprocessed food.For centuries athletes (and other burning a lot of calories and needing recovery) have achieved this using real unprocessed fresh food. Sure a gel may be quicker, but the list of ingredients need a qualification in nutrition to be really able to understand what one is consuming.

Thats all really.

Certainly. But were they able to then go out the next day and set a Strava KOM? I think not!

Explosive_Cornflake

ROK ON wrote: »

In general this is all good advice, but has anyone questioned whether highly processed gels or shakes are necessary or even healthy for people. I recall a conversation that I had a few years back with a highly qualified coach from another sporting discipline. Specifically he was worried about the rising use of nutritional supplements, gels and other aids in sports, as he felt that the long term effects were unknown.
That really had an impact on me. I am passionate about food (too passionate for my own good). But I have a simple belief that food should contain as little artificial processing as possible. All of the nutrients that we need after a cycle are available from real unprocessed food.For centuries athletes (and other burning a lot of calories and needing recovery) have achieved this using real unprocessed fresh food. Sure a gel may be quicker, but the list of ingredients need a qualification in nutrition to be really able to understand what one is consuming.

Thats all really.

I'd agree with you. I gave up on gels and all that crap. I eat very well and I feel a lot better. The only thing I use is some zero's (just salt) in the water bottle if it's particularly long. I don't eat during a race. Tin of creamed rice about 1 1/2 hours before. After the race I have a carton of chocolate milk (low fat). Eat like normally outside of that. No point in pig-ing out after.

g0g

I tend to just utterly stuff my face with chocolate (nothing beats a chocolate fix!) after a cycle then feel sick, but that's probably not very good advice.

Sappa

Arequipa wrote: »

Hi! I am now regularly going for 100-130km cycles with my club.
When i arrive home I'm often quite tired.
What do you recommend to improve recovery in terms of:
1) food & drink after ride.
2) rest/powernap after ride.
3) food before training.

Thanks a lot!

Arequipa.

Light meal before the cycle and after load up on fluid with a meal 30 mins after the cycle
I would avoid the power nap

kennyb3

Sappa wrote: »

I would avoid the power nap

Why? Getting an hour or so sleeps leads to extra growth hormone release, which is quite beneficial

Lusk Doyle

kennyb3 wrote: »

Sappa wrote: »

I would avoid the power nap

Why? Getting an hour or so sleeps leads to extra growth hormone release, which is quite beneficial

+1. I always drink, eat, shower, drink, eat, sleep for half an hour to an hour, eat some more, drink...I can eat the whole day long after a 100k cycle. The power nap I find to be great.

Arequipa

Thanks for the replies; appreciate the feedback!
I find with a powernap:if i sleep too much: i wake up really groggy & tired!

Was chatting to a fairly experienced cyclist a few days ago & he advised;
1) half a glass of coke to open up system
2) a protein drink straight after.

Can u recommend any particular protein drinks?

Thank u!

colm_gti

ROK ON wrote: »

I understand where you are coming from, but that is not my point.
My point is that real fresh food is better for your overall health.

A sandwich on some fresh bread, with say cheese or salad. Is far superior, but yet it may cost more.

Also, if you want protein, then a tray of eggs is hardly expensive, and takes very little cooking time.

A cheese or egg sandwich is hardly living it up and wasting money. I think gels are a terrible waste for someone on a budget. I mean, one needs to eat real food at some stage, so why not do it when you come in from a cycle - thus avoiding the extra spend on gels

I forgot to add that it's not that I'm replacing a proper meal with a recovery shake, I'm using it to supplement my diet in response to the extra demand cycling puts on my body, I would always aim to get a shake in as soon as I arrive home, and a decent balanced meal within the following hour. I had been lashing back a pint of avenmore choco milk, it's just as good, only it's a lot more expensive and sometimes harder to get your hands on. I definitely find I benefit from a recovery shake post cycle, like I said it's very subjective.

You wouldn't take a gel post cycle also, that's something you take mid cycle to replenish the glycogen stores you use up when training, it's no different to taking, say a few fruit pastilles, but again, they're cheaper and no more/less processed if you compare like for like, nutrition wise. I've only very recently started trying out gels and I have to day I do like them, but I would also munch on raisins and home made flapjacks at the same time.

ROK ON wrote: »

In general this is all good advice, but has anyone questioned whether highly processed gels or shakes are necessary or even healthy for people. I recall a conversation that I had a few years back with a highly qualified coach from another sporting discipline. Specifically he was worried about the rising use of nutritional supplements, gels and other aids in sports, as he felt that the long term effects were unknown.
That really had an impact on me. I am passionate about food (too passionate for my own good). But I have a simple belief that food should contain as little artificial processing as possible. All of the nutrients that we need after a cycle are available from real unprocessed food.For centuries athletes (and other burning a lot of calories and needing recovery) have achieved this using real unprocessed fresh food. Sure a gel may be quicker, but the list of ingredients need a qualification in nutrition to be really able to understand what one is consuming.

Thats all really.

The only worry there is with the use of supplements is that people start to rely on them rather than using them for what they are, supplements to a healthy diet. I would say that they are an essential aspect of any athletes diet that tends to push themselves harder than my granny cycling down to the shops to buy her milk. I agree wholeheartedly with your belief that food should contain as little processing as possible, but sure there's feic all processing in whey protein powder, its a by product of cheese production, and simply dried, like dried skimmed milk powder, to be packaged in a tub and sold.

Again, each to their own, but I've trained relatively hard for rugby and cycling with and without supplements, and definitely find I benefit from a recovery shake post workout, but what works for me may not work for anyone else

colm_gti

Arequipa wrote: »

Thanks for the replies; appreciate the feedback!
I find with a powernap:if i sleep too much: i wake up really groggy & tired!

Was chatting to a fairly experienced cyclist a few days ago & he advised;
1) half a glass of coke to open up system
2) a protein drink straight after.

Can u recommend any particular protein drinks?

Thank u!

I'd imagine he means a glass of coke to replenish your glycogen stores and the protein shake to aid muscle recovery?

I'm taking a scoop of kinetica whey protein with 40g of pure glucose (from the baking section in tesco), which gives a 2:1 mix of carbs:protein, would be just as good as what he has advised you.

lalorm

I usually drink a recovery drink as soon as I get in (right away infact) ON 2:1:1 or ON After Max are both good and give you what you need. I also take Cherry Active tabs after exercise. Then shower followed by a role! By role I mean a foam roller. It's painful at first, but after a few times it's not so bad. Feels great infact. I also find drinking coconut water after a tough spin or race great. However the one think I don't get enough of is sleep, which is something I need to improve on.

seamus

colm_gti wrote: »

I'd imagine he means a glass of coke to replenish your glycogen stores and the protein shake to aid muscle recovery?

No, the coke is really only relevant if you've been riding hard. The theory being that tightened muscles and aero positions over a couple of hours have the effect of "compressing" the stomach and can make eating very uncomfortable or impossible straight away. Taking a big glug of something very fizzy causes the stomach to expand, allowing you to eat again. It's very painful by all accounts, but only lasts a few seconds.

But it's not something I've ever experienced after getting off the bike. Unless you find yourself unable to eat after a training session (doesn't sound like a problem to anyone here! ), then there's no need for the coke.

ROK ON

seamus wrote: »

No, the coke is really only relevant if you've been riding hard. The theory being that tightened muscles and aero positions over a couple of hours have the effect of "compressing" the stomach and can make eating very uncomfortable or impossible straight away. Taking a big glug of something very fizzy causes the stomach to expand, allowing you to eat again. It's very painful by all accounts, but only lasts a few seconds.

Must be the reason as to why Tom Boonen is fond of the odd coke.

Jawgap

Some summarised articles on the topic....


"Protein Ingestion Prior To Sleep Improves Post-Exercise Overnight Recovery."

Building a Beverage for Recovery From Endurance Activity: A Review

There was also this.....

Sun-Dried Raisins are a Cost-Effective Alternative to Sports Jelly Beans in Prolonged Cycling

ashleey

My usual post Sunday spin recovery routine is based around "where the hell have you been for 3 hours now you can look after the kids".

I find a nap as not really an option for me.

bogmanfan

Domino's Sizzler with extra pineapple usually works for me

Bikerbhoy

Jawgap wrote: »

Sun-Dried Raisins are a Cost-Effective Alternative to Sports Jelly Beans in Prolonged Cycling

Tesco's Flame Raisins scoffed them by the bag load on our Malin to Mizen cycle...and still do yum yum......:D