Next day recovery session

Slo_Rida

Hey
I'm doing more training these days including 2 hard turbo sessions. I find that if I train Thursday night that my legs haven't fully recovered by Saturday morning. So my question is, what is the best session to do the next day to ensure the legs are free from lactic and as loose as possible.
I can go to a basic gym during my lunch break or do some road running, no pool. Is a 5km run advisable or some stretching or the exercise bike? I have done extensive research online but the most common topic is what protein shake to take after training
Anyway, any help would be greatly appreciated,
Slo

shaka

Need some sort of protein intake if it is a very hard session IMO , I find exercise bike or a flat twenty km cycle usually does the trick

Lumen

Recovery ride, as slow as you can bear.

macnab

Lumen wrote: »

Recovery ride, as slow as you can bear.

+1. Also, protein is readily available in milk and other common foods. I presume you are stretching before and after a workout, and hydrating.

Slo_Rida

Yes the stretching is ok and the food intake is pretty good. And I warm down well too. The only place I'm struggling is 1) sleep recovery but that can't be helped until a certain baby (who shall remain nameless) decides to sleep all night! and 2) next day recovery.
The fact that I'm relatively new to these higher effort sessions might be a contributing factor too. But I still want to do the best "next day recovery" exercise that I can.
So possibly doing a 40 minute gym session with stretching, light jog and say 20-25 minutes on the exercise bike at lunch time might be the way to go. The only result I want from this is to be able for another turbo session tomorrow night. Then another recovery on Thursday and an easy day Friday in preparation for a hard ride Saturday morning.
Any other tips would be great as these sessions are taking more out of my legs than I expected.
Slo

thekerrycyclist

It's great to be motivated in October but there is along winter there yet. Listen to your body. If it is tired take a rest, If you want to get the most out of weekend spins, I would look at trying not to have heavy sessions on the Thursday or Friday.

chakattack

If you're feeling hardcore....ice cold bath or use the shower at its coldest on your legs.

Other than that protein, carbs, water, stretching, rest (= couch) and sleep. Sometimes it might take an extra day to recover after a long and hard spin no matter what you do.

granda

thekerrycyclist wrote: »

It's great to be motivated in October but there is along winter there yet. Listen to your body. If it is tired take a rest, If you want to get the most out of weekend spins, I would look at trying not to have heavy sessions on the Thursday or Friday.

+1 on this advice ,i'm also back in training after a 6 week break and even though i push myself i wont over do it until i feel i'm fit enough,normally i'll do a 50km spin in the morning before going to work which i'm on my feet in a bar for 12 hours and never have any problems with sore legs and even if i up the distance i still have no problems, maybe you could try a shower and a short walk after your turbo session rather than just sitting down(i dont know what your routine is)

ford2600

Whether it's a 160km sportive, 4hr Sunday hilly spin, midweek spin or toug MTB spin I always go for a walk or cut lawn or do a small bit of physical farm work etc.
Never a bother after.
On MTB last night followed by 1.5 hr 5 a side game. Had no choice but have a cold shower as boiler in centre was off. Like a new man today, cold shower must be the job!

granda wrote: »

+1 on this advice ,i'm also back in training after a 6 week break and even though i push myself i wont over do it until i feel i'm fit enough,normally i'll do a 50km spin in the morning before going to work which i'm on my feet in a bar for 12 hours and never have any problems with sore legs and even if i up the distance i still have no problems, maybe you could try a shower and a short walk after your turbo session rather than just sitting down(i dont know what your routine is)

RidleyRider

Get a recovery shake and go for a recovery spin.

Lumen

thekerrycyclist wrote: »

It's great to be motivated in October but there is along winter there yet. Listen to your body. If it is tired take a rest, If you want to get the most out of weekend spins, I would look at trying not to have heavy sessions on the Thursday or Friday.

The Christmas Hamper race isn't going to win itself!

cantalach

Slo_Rida wrote: »

what is the best session to do the next day to ensure the legs are free from lactic and as loose as possible.

Lactic acid has nothing to do with it. This is an old but stubbornly persistent myth. The reality is that excess blood lactate gets vacuumed up by your liver within minutes of finishing a hard effort. The reason your legs feel sore the day after a hard training session is that the muscles have sustained damage at the micro level. Two sleeps should be enough to recover from almost any turbo session. If not, you might want to look at your diet and also that you're getting enough sleep! Friday night pints and standing for hours in a pub don't help.

thekerrycyclist

Lumen wrote: »

The Christmas Hamper race isn't going to win itself!

Very true, but it might be a good idea to turn up on the day with fresh legs!

12 sprocket

Slo rida. Its quite obvious that your thursday night session is too hard, chill out a bit and do a few less efforts or lower the intensity of the efforts of the session.

Save all your money on the recovery drinks and just train correctly

no pain no gain is only true to a point!

morana

I would advise if you're looking for my advice get more carbohydrate in! Remember fats are burnt in the fires of carbohydrates..cant recall who said that to me but I liked it

Slo_Rida

Well I had started cooking something like chicken and pasta (wholegrain) before weekend spins so when I come home I bang it in the microwave and I can eat within 20 minutes of finishing. I also drink a can of coke before I eat it because I read that it helps the body absorb the good stuff needed for recovery. But I guess this is more protein than carb? I can't believe I'm actually here talking about proteins/carbs. I'm an ordinary Joe who recently started training for his first race season next year. I thought if I worked hard and gave the body a chance to recover that I could get into this easily but man it's not that easy.
As I said in my earlier thread Training plan for 2013 road racing I am confident that I can get up to race fitness by March because I can commit myself very well to training. Bike training is so difficult, not because of the pain, that's a personal thing, but because it's different for every individual.
These threads are a blessing because they're full of advice.
So would a banana milksake (home made with full fat milk no sugars) be a good recovery drink? As far as I can see, milk is full of the good stuff and bananas are high in carbs.

Slo_Rida

thekerrycyclist wrote: »

It's great to be motivated in October but there is along winter there yet. Listen to your body. If it is tired take a rest, If you want to get the most out of weekend spins, I would look at trying not to have heavy sessions on the Thursday or Friday.

I'm a big believer in listening to your body alright. However, given that this is my first year really cycling, I'm trying to play some catch-up on people who've been cycling for years. Just trying to get the max out of the legs...
Slo

thekerrycyclist

Slo_Rida wrote: »

I'm a big believer in listening to your body alright. However, given that this is my first year really cycling, I'm trying to play some catch-up on people who've been cycling for years. Just trying to get the max out of the legs...
Slo

Best of luck Slo and let us know how you are getting on.

Slo_Rida

Thanks for all the advice here.
I have a desperately sweet tooth. I used to eat chocolate bars/biscuits and coca cola far too often. Every day there'd be some for of sweet.
Now I'm off soft drinks, chocolate and sweets. My daily indulgance is capped at a max of 4 biscuits and I try to minimise that.
If I can get rid of the weekly chinese take away now I'll be quite proud but that will be a struggle!

Also, I've taken to going to bed early which is very difficult due to family things. But it has been a revelation!!!! Instantly I noticed sessions weren't taking as much out of me. I now believe sleep is the single most important part of training...even over fancy equipment and special diets.
Anyone care to agree/disagree on the sleep front? Maybe it's only me!!

Slo

Morrisseeee

Slo_Rida wrote: »

I'm a big believer in listening to your body alright. However, given that this is my first year really cycling, I'm trying to play some catch-up on people who've been cycling for years. Just trying to get the max out of the legs...
Slo

That's the problem tho, you're in a catch 22 situation, you need to strengthen up your legs/muscles, you need a year's worth of km's in the legs but you only have the winter to do it, it's probably not going to happen.
What's worse is that you are training really hard, you'll be fairly knackered come March/April, you'll be over trained.

So.............while other racers are taking it easy, Z2 etc for the winter, you're hammering yourself, and when the racing season takes off you'll be feeling the pinch and thinking 'damn, maybe I'm not cut out for this lark!'.

If I were you, I'd do long easyish spins, with some hill climbs, and then when the season kicks off let that be your hard training, you might find by May that you're getting the hang of it.

Of course I could be wrong and your're actually a naturally gifted athlete and you'll take to racing like a duck to water

hardCopy

Slo_Rida wrote: »

Well I had started cooking something like chicken and pasta (wholegrain) before weekend spins so when I come home I bang it in the microwave and I can eat within 20 minutes of finishing. I also drink a can of coke before I eat it because I read that it helps the body absorb the good stuff needed for recovery. But I guess this is more protein than carb? I can't believe I'm actually here talking about proteins/carbs. I'm an ordinary Joe who recently started training for his first race season next year. I thought if I worked hard and gave the body a chance to recover that I could get into this easily but man it's not that easy.
As I said in my earlier thread Training plan for 2013 road racing I am confident that I can get up to race fitness by March because I can commit myself very well to training. Bike training is so difficult, not because of the pain, that's a personal thing, but because it's different for every individual.
These threads are a blessing because they're full of advice.
So would a banana milksake (home made with full fat milk no sugars) be a good recovery drink? As far as I can see, milk is full of the good stuff and bananas are high in carbs.

Maybe try something like a yazoo milkshake instead of the coke.

Cheaper and tastier than a protein shake and has actually got a decent amount of protein and sugar (don't feel guilty about eating sugar for recovery). You can absorb it quickly to tide you over until you digest the chicken and pasta.

Slo_Rida

Morrisseeee wrote: »

Of course I could be wrong and your're actually a naturally gifted athlete

One thing for sure is I'm not naturally gifted for athletics!! Certainly not biking anyway!

I hope I'm not overtraining. I THINK I've a good idea of what my body tells me and right now I FEEL like I can sustain the current work load and still be able to ramp it up in January. I mean when I was trying to get into proper shape for rugby years ago, I pushed myself to the point of dizzyness every time I did a cardio session. In the new year, I intend to hit hills etc in the same fashion...right up to the point where I vomit and get light headed.
I have 3 races that I want to peak for: late April, early August and the Charleville 2 day in early September. Tbh the other races will be prep for those 3. So that will allow me split the season into 3 sections, 3 peaks. I'm guessing the first section will be purely for learning but as you said, by May I should be in the swing of it.

Also the "hammering" I've taken in the 1st 6 weeks training I expect was more to do with the shock to my legs than "real hard training". And so I should be able to adapt to it rather than suffer because of it. That could be bullsh!t though.

The truth is I'm winging it here. Relying on boards advice, a couple of books, internet reading and my own meandering experience. Sometimes you ask yourself WTF are you at?

Slo_Rida

hardCopy wrote: »

Maybe try something like a yazoo milkshake instead of the coke.

Cheaper and tastier than a protein shake and has actually got a decent amount of protein and sugar (don't feel guilty about eating sugar for recovery). You can absorb it quickly to tide you over until you digest the chicken and pasta.

I've been drinking the Avonmore chocolate milk for recovery lately and find it's damn tasty!! Apparently a sugary drink immediately after exercise helps the body absorb the good stuff from the hot meal that follows. Any excuse that allows me drink sugar is fine by me!
Slo

RV

I find compression tights great for recovery. (My) Muscle soreness is greatly reduced by wearing them for a few hours after finishing. I tend to use them after an event as opposed to after a heavy training session.

monkeyslayer

foam rolling works for me

Lusk Doyle

monkeyslayer wrote: »

foam rolling works for me

I hate my foam roller with a passion! I can never bear it enough to get the full results intended from its use.

colm_gti

monkeyslayer wrote: »

foam rolling works for me

x2, couldn't do without one to be honest!

monkeyslayer

Lusk Doyle wrote: »

I hate my foam roller with a passion! I can never bear it enough to get the full results intended from its use.

Keep at it, it could take 3 or 4 sessions to get a knot out, trick is not overdo it and keep sessions short... had some techniques taught to me in the gym one evening last year and its changed my life... works for all kinds of excercise recovery

michael196

Slo_Rida wrote: »

I've been drinking the Avonmore chocolate milk for recovery lately and find it's damn tasty!! Apparently a sugary drink immediately after exercise helps the body absorb the good stuff from the hot meal that follows. Any excuse that allows me drink sugar is fine by me!
Slo

I actually find 1 litre of whole milk after a session / race / sportive , great for recovery. it is as much protein as as any commercial product , readily availabe ( any garage /shop ) cheap, and natural, and u know what ur drinking.

Also ur right about sleep and recovery.

colm_gti

michael196 wrote: »

I actually find 1 litre of whole milk after a session / race / sportive , great for recovery. it is as much protein as as any commercial product , readily availabe ( any garage /shop ) cheap, and natural, and u know what ur drinking.

Nothing unnatural about whey protein, and you also know what you're drinking with it, and it's cheaper than milk...

Slo_Rida

colm_gti wrote: »

Nothing unnatural about whey protein, and you also know what you're drinking with it, and it's cheaper than milk...

It's just protein though. Apparently the milk has all the other neat stuff that's good for you too. Phosphorous, vitA, vitB, vitD, minerals etc.

Also I happened to be in a health shop a few weeks ago looking for a recovery drink and the lady said she wasn't a huge fan of whey protein, said it was hard on the body.

I'm trying to steer clear of supplements. Other than my twice weekly micro dose of EPO I am on quite the health kick

colm_gti

Slo_Rida wrote: »

It's just protein though. Apparently the milk has all the other neat stuff that's good for you too. Phosphorous, vitA, vitB, vitD, minerals etc.

Also I happened to be in a health shop a few weeks ago looking for a recovery drink and the lady said she wasn't a huge fan of whey protein, said it was hard on the body.

I'm trying to steer clear of supplements. Other than my twice weekly micro dose of EPO I am on quite the health kick

Each to their own :cool: