Recovery periods/techniques

GT_TDI_150

Ok another thread that had hos origin at the SKT.

I did the 100km and was emty when i finished, absolutely nothing left!

Leading up to the SKT, i did about 100-130km across 2-3 spins each week for 7-8weeks.

Today i set off for a 55km spin and once i turned on the main road i hit a headwind and my legs just werent able (they didnt like the head wind for the entire 55km)

I was absolutely knackered from km1. I would have thought 6days wud have been enough rest/recovery ... Am i wrong?

Is there anything people do to aid recovery? I wanna go out again next w/e as prep for the Rebel tour 85km but after today id be worried bout the legs. Cant really get out mid-week, work early and smallies' bedtime routine prevents me getting out in the eve's.

Plastik

Buy lights and go out in the evening after the sprogs bedtime.

Sometimes you just have days where you're pedalling squares. I rode to meet a pal once to do a long spin and I knew within 5 minutes of leaving the house that it was just going to be a long day. We had no particular route in mind and ended up doing 160k. Suffered that day.

Sleep is great for recovery, as is getting out mid-week for a very easy spin.

CardinalJ

6 days off should be plenty for recovery.

I did Malin to Mizen a few months ago. Had done maybe 3/4 training spins before hand (I mainly mountain bike so less distance), so really had to focus on getting recovery right. I found doing decent stretching as well as making sure to eat straight after I finished helped, also getting plenty of sleep is essential.

As was said, sometimes you just have bad days, so if you had 6 days recovery in the lead up, maybe it just wasn't your day. Maybe you didn't eat enough on the cycle?

Max_Charger

When you say not able, was it pain in your legs or just tiredness?

GT_TDI_150

Max_Charger wrote: »

When you say not able, was it pain in your legs or just tiredness?

Both really, thights were killing and nothing in the tank to turn the pedals

CardinalJ

GT_TDI_150 wrote: »

Both really, thights were killing and nothing in the tank to turn the pedals

Had you drank enough? That happens to me sometimes when Im a bit dehydrated.

GT_TDI_150

CardinalJ wrote: »

GT_TDI_150 wrote: »

Both really, thights were killing and nothing in the tank to turn the pedals

Had you drank enough? That happens to me sometimes when Im a bit dehydrated.

Drank bout a bottle of high5(2tabs) and a bottle of water, so 1.5ltrs in 3hrs

Max_Charger

GT_TDI_150 wrote: »

Both really, thights were killing and nothing in the tank to turn the pedals

And you still did the full 55km?! Jesus fair play! But next time your feeling that bad, turn around and go home. There's a big difference between pushing yourself and doing too much,sounds like you were trying to do too much too soon. It might be time to take a look at your diet, protein in particular for muscle recovery and carbs for energy. What's your intake like for the two of these the last week?

GT_TDI_150

Max_Charger wrote: »

GT_TDI_150 wrote: »

Both really, thights were killing and nothing in the tank to turn the pedals

And you still did the full 55km?! Jesus fair play! But next time your feeling that bad, turn around and go home. There's a big difference between pushing yourself and doing too much,sounds like you were trying to do too much too soon. It might be time to take a look at your diet, protein in particular for muscle recovery and carbs for energy. What's your intake like for the two of these the last week?

Kinda had to stay going, 'team director' (read 'wife'), 'team car' and house keys were gone 55l down the road

Breaky is cerial - cheerios, a yogurt and an apple

I have salads with a meat for lunch everyday and my dinners were

Chips and goujons after skt on sunday.
Rice and chicken mon
Omelette and wedges on tuesday
Spag bol wednesday
Omelette sanies thursday
Pasta bake friday

Plastik

Absolutely rubbish breakfast. Cheerios are just sugar, yogurt and apple have nowhere near enough nutrient to keep you going.

Surinam

I'd agree that it's the breakfast where you're going wrong - not enough energy and too much sugar in the cereal. Get a hearty bowl of porridge into you and some eggs with brown bread, maybe a banana too.

GT_TDI_150

Plastik wrote: »

Absolutely rubbish breakfast. Cheerios are just sugar, yogurt and apple have nowhere near enough nutrient to keep you going.

What shud brekkie be so?

lochdara

Im only starting out but i take vitamin tablet in water in the morning.. I do that everyday. Toast with Banna on it for cycle days. Im only hitting 40-50km on a MTB at the moment but i come home pretty refresher. I dont drink coffee before i go and i bring my own mix of isotonic drink with me and a bananna or cereal bars...(recipe on another thread here)

Dubba

GT_TDI_150 wrote: »

What shud brekkie be so?

Porridge is a cyclist best friend.

Also 55km into a headwind isn't going to be fun no mater how rested you are. Maybe you were pushing to big a gear? Best to spin easily into a head wind especially if your on your own. The other day I was cycling into a headwind for a couple of kms and was only doing 20kmph - not fun.

GT_TDI_150

Dubba wrote: »

GT_TDI_150 wrote: »

What shud brekkie be so?

Porridge is a cyclist best friend.

Also 55km into a headwind isn't going to be fun no mater how rested you are. Maybe you were pushing to big a gear? Best to spin easily into a head wind especially if your on your own. The other day I was cycling into a headwind for a couple of kms and was only doing 20kmph - not fun.

Porridge is wrank , cant stomach it

I was pushing as easy a gear as i could, and yeah 20kph was about my lot

Plastik

GT_TDI_150 wrote: »

Plastik wrote: »

Absolutely rubbish breakfast. Cheerios are just sugar, yogurt and apple have nowhere near enough nutrient to keep you going.

What shud brekkie be so?

Porridge. Big bowl of porridge, raisins, milk - two minutes in the microwave. Add honey, stir. Or whatever else you'd like to add in.

hardCopy

GT_TDI_150 wrote: »

Dubba wrote: »

GT_TDI_150 wrote: »

What shud brekkie be so?

Porridge is a cyclist best friend.

Also 55km into a headwind isn't going to be fun no mater how rested you are. Maybe you were pushing to big a gear? Best to spin easily into a head wind especially if your on your own. The other day I was cycling into a headwind for a couple of kms and was only doing 20kmph - not fun.

Porridge is wrank , cant stomach it

I was pushing as easy a gear as i could, and yeah 20kph was about my lot

I can't manage porridge either, weetabix seems to be the next best thing.

Oat cakes, flapjacks or those quaker crispy oats are tastier ways to get oats on board.

I should really heed my own advice, I bonked out on my long run this morning after a totally inadequate brekkie.

GT_TDI_150

hardCopy wrote: »

GT_TDI_150 wrote: »

Dubba wrote: »

GT_TDI_150 wrote: »

What shud brekkie be so?

Porridge is a cyclist best friend.

Also 55km into a headwind isn't going to be fun no mater how rested you are. Maybe you were pushing to big a gear? Best to spin easily into a head wind especially if your on your own. The other day I was cycling into a headwind for a couple of kms and was only doing 20kmph - not fun.

Porridge is wrank , cant stomach it

I was pushing as easy a gear as i could, and yeah 20kph was about my lot

I can't manage porridge either, weetabix seems to be the next best thing.

Oat cakes, flapjacks or those quaker crispy oats are tastier ways to get oats on board.

I should really heed my own advice, I bonked out on my long run this morning after a totally inadequate brekkie.

Im trying to loose weight also, so far have gone from 17st3 to 13st8 and (due to relaxing last christmas and not getting back in my routine till june) back to 15st3, so im always consiously not over eating

shayr

I was wondering this morning also what to take as breakfast prior to
this morning's planned spin.

2 of us were leaving Athy at 6am and been dropped to Ashford in Wicklow to spin back on MTB's via Glendalough - Wicklow Gap - Hollywood - Dunlavin - Athy - a trip of 75 Km with climbs we had never done before as we only started biking in Feb.

I decided to pizza out the night before and go with a large bowl of Readybreak with a lot of blueberries added in, one banana and also a glass of OJ

Brought with me one bottle of water (electrolytes), had a wispa, an apples and 2 gels - all gone before by Hollywood.

Despite having a head wind the whole way - we managed to get back to Athy in 3 hours 45 mins at 11.15 am

I was'nt sure about the readybreak but it seems to have done the trick on this occassion along with all the extras

S

derv

GT_TDI_150 wrote: »

Porridge is wrank , cant stomach it

i also don't like porridge, but started to eat it purely because of how good it is for you, it defo makes a difference,

what i do to take the 'wrankness' away is put this into it:

http://www.linwoodshealthfoods.com/productdetails/30/milled_flaxseed_cocoa_strawberries_blueberries_360g.aspx

it makes porridge taste nice, and is also good for you :-)

WSC

Also did the 100km in the SKT last week and never got out again during the week and really suffered for it today.
Was doing the Kells Angels 110km today and never struggled as badly on the first small drag near kilmaganny and that damn climb after Piltown, legs just felt like lead.
Got a second wind however and finished the cycle stronger but I'll be getting out tomorrow for a short easy cycle as I've learned my lesson.
Ended up doing 116km as they changed the route near the end, most I've done so far after taking it up 2 months ago. Glad I did it now..only an average of 24km but something to work on.
Also usually have big bowl of porridge first thing but none left this morning, i'm blaming that!

lochdara

Whats regarded as recovery food, after cycle and beyond?

JMcL

GT_TDI_150 wrote: »

Porridge is wrank , cant stomach it

I was pushing as easy a gear as i could, and yeah 20kph was about my lot

As others have suggested, try adding something good to make it more palatable if you really can't stomach it, I usually throw in a big handful of raisins. I also tend to have porridge every morning though. Regardless of whether I'm going to be on the bike or not. As a next best, you could try a good quality muesli like flavahans Hi-8.

lochdara wrote: »

Whats regarded as recovery food, after cycle and beyond?

As big glass of milk is great. Hydration and protein. I've never really been one to drink milk on its own, but I've found it does help. Bananas are also great for some decent quick and easy carbs as well (potassium too!)

lochdara

i actually get milk sometimes when its fresh and cold. Not today and for the first time in my last 5 spins my legs ache a bit. i just showered and crashed on the sofa before eating for an hour.

trasver

I too hate porridge and can't handle it at all so I eat Bircher muesli. If you google it you'll find recipes but essentially it's 2 cups of rolled oats soaked in 1.5 cups of apple juice overnight. Next morning mix about a third of it with a spoon and a half of natural yoghurt, a few shakes of cinnamon and some honey. Eat it with whatever fruit you want on top or you can mix grated apple in with the oats.

Great way of fueling...don't knock it till you've tried it!

hardCopy

lochdara wrote: »

i actually get milk sometimes when its fresh and cold. Not today and for the first time in my last 5 spins my legs ache a bit. i just showered and crashed on the sofa before eating for an hour.

Yazoo or similar are great, protein and sugar with very little fat. (avoid fat immediately post race as it slows down digestion of the sugar and protein which you want to absorb as quick as possible.)

Cee-Jay-Cee

I too hate porridge, it's absolutely vile and stomach churning.

Every morning (10am) I have ready brek, fruit and nut granola (aldi brand) and aldi's muesli (one bowl with three equal parts of each) and throw in a probiotic yoghurt ( various flavors) It's hugely filling and very tasty and does me till dinner time each day (5-5:30)

If i was going for a spin on a weekend morning I'd also have a banana and large glass of milk.

That has been my diet since the beginning of June and I've lost 7.5kgs.

FISMA

GT_TDI_150 wrote: »

Is there anything people do to aid recovery? I wanna go out again next w/e as prep for the Rebel tour 85km but after today id be worried bout the legs. Cant really get out mid-week, work early and smallies' bedtime routine prevents me getting out in the eve's.

As someone else has mentioned, you appear to have enough time to recover as is.

Whenever I am doing long treks, 80+ miles/day, during the summer months, I ice my legs down after a ride.

Get a case (20 should do) of plastic water bottles. Freeze them with water. After the ride, put them into a bath, allow to cool the water, and get in for at least 10 minutes, but no more than 20minutes.

You should also stretch.

Finally, try and get some protein into your body right after the ride. On a per gram basis, you will find it difficult to find a better (or cheaper) food than eggs. Two eggs fried after a ride is my routine.

12 sprocket

In my humble opinion. THe first posters problem is not lack of recovery nutrition or any thing similar.

THe problem is a lack of cycling to keep the neuromuscular system and pathways active.. A few easy spins following big events are essential if the first posters experience is to be avoided.

You could put money on him feeling good today if he goes cycling.

CardinalJ

OP also mentions trying to loose weight.

If you're going for decent cycles you'll lose weight. If you're eating an amount of food so small that you'd lose weight even if you weren't cycling, you won't be able to cycle decent distances. Based on the breakfast you're not doing yourself any favors.

I burn approx 800-900kcal an hour cycling on the flat so you can need to eat lets. Porridge would be ideal, but if you can't stomach that try eating nature valley bars or similar.

Gavlor

If you can't stomach porridge then alpen is the next best thing, more balanced than weetabix

lochdara

Try the recipe on this thread and make your own cereal bars. They are lovely.
I dont add chocolate now but i have added cranberry and i intend to add bananna.

http://www.boards.ie/vbulletin/showpost.php?p=77212693&postcount=2

Ole Rodrigo

Alpen do a low sugar version. Good alternative to porridge. Throw in some blueberries and banana, and a a dash of maple syrup.

hiDEhi

I have to agree with porridge being a good breakfast before a cycle. Also a banana and some other fruit. A glass of milk after a cycle and make sure to do some stretches before and after the cycle.

Max_Charger

12 sprocket wrote: »

In my humble opinion. THe first posters problem is not lack of recovery nutrition or any thing similar.

THe problem is a lack of cycling to keep the neuromuscular system and pathways active.. A few easy spins following big events are essential if the first posters experience is to be avoided.

You could put money on him feeling good today if he goes cycling.

I agree, your diet is pretty good only for breakfast but no amount of porridge is going to stop you bonking 1KM down the road.

GT_TDI_150

Ok, part1 of the advise given up to now heeded, bowl of (flahavan's ) porridge with raisins and honey consumed this morning, not bad at all with the extras in it

Looks like im investing in a light also to get some recovery cycles in, or just to go out more

Seweryn

GT_TDI_150 wrote: »

Ok, part1 of the advise given up to now heeded, bowl of (flahavan's ) porridge with raisins and honey consumed this morning, not bad at all with the extras in it

Looks like im investing in a light also to get some recovery cycles in, or just to go out more

I have porridge almost every morning. I couldn't understand why you can't eat it, but it may be the reason you cook it wrong way? I heard some people cook it on water (you get it done this way in a hotel) and it is tasteless that way. You just need to use milk, cook it in a bowl (make sure you stir it during the process), add some banana / raisins, etc. and some honey. Nice .

smacl

GT_TDI_150 wrote: »

Ok, part1 of the advise given up to now heeded, bowl of (flahavan's ) porridge with raisins and honey consumed this morning, not bad at all with the extras in it

Fair play. I didn't used to like porridge, but the brain slowly made the connection that if I have porridge in the morning, the day goes better. I add some stewed rhubarb when we have it, or a bit of cinnamon and honey if not. Also a great way to start a day if you're trying to shed a few pounds as well (made on low fat milk) as you won't feel hungry until lunch.

manwithaplan

smacl wrote: »

made on low fat milk

I'm a low fat milk man in all non-porridge scenarios but porridge needs full fat milk. Anything else is gruel. I pimp it with raisins, blueberries and cinnamon but a big dollop of raspberry jam (Irish Mammy Stylee) is an acceptable alternative for when you can't make it to Fallon and Byrne.

seamus

CardinalJ wrote: »

I burn approx 800-900kcal an hour cycling on the flat so you can need to eat lets.

Be careful of taking any such figures from bike computers and such.

800-900 kcal per hour is about right for a TT or a race. Unless you're really hammering that hour's riding, or you're particularly big (like 100kg) you're probably only burning about 60% of that on a typical spin.

Some porridge can be absolute muck. My wife got a box of instant porridge from Lidl to tide me over once and it tasted like salty shredded cardboard. Good aul flahavans has a nice taste to it. OK, it has a mild oaty flavour to it, but mix in a small bit of something sweet and you're laughing.

+1 on porridge for weight control/loss too. A 70g bowl (which is generous) made with water, then a dash of milk and a bit of sugar is 300kcal and easily keeps you topped up till lunchtime.

SpaceGerbil

Another tip to increase the allure of the hearty bowl of porridge ...I add some maple syrup to porridge with a couple of blueberries and banana.