Post ride routine

Ciaran OHara

Off the bike, quick wipe down if its been raining, milk or protein shake to start recovery, 20 minute yoga based stretch, shower and a healthy meal.

If just bought a foam roller and wondering where i should introduce into my routine.

Anyone do anything different or have any advice?

feck sake lads

cup of tea /yogert if theres any left, bit of bread and jam another cuppa then shower gear into wash another cuppa feet up tv thats it;)

bannerfella

shower, tea, tea, some more tea. TV and paper of course

aFlabbyPanda

wipe down bike/gear if wet, clothes in the wash, quick stretch, shower, food.

I usually only foam roll on rest days.

on_the_nickel

Have to admit, I've never ever stretched or proteined after getting off the bike. There's a lot to be said for throwing a towel on the couch and jumping straight on it.

After a few minutes I'll drag myself to the laptop to upload to Strava and curse at my limitations. Then shower. Then eat.

Cee-Jay-Cee

Quick stretch, wipe bike down, shower and carry on as normal with day/evening.

Smith614

After a sportive anything over 90-100 km, straight into the car and head for home.

Scuba_Scoper

Cigarette and a cuddle ....

anyone, no - just me then....

I'll get my coat....

Mugser

Scuba_Scoper wrote: »

I'll get my coat....

Do, ya've pulled!!:D:D

For me, Peel the all the garments, bar what's required for modesty, off and into the wash with them... Pint of milk, shower, crawl back down the stairs, recliner out and get the kids to wait on me hand and foot with all my dietary needs.

MrScootch

Take ice cold beer into hot shower.

detones

Well tonights routine was Coffee, biscuits, banana, very quick shower, then get jumped on by my 2 year old boy, Make dinner, eat dinner, clean kitchen. Put junior to bed, then off to finish Ikea unit I started a week ago. Streching is for people with too much time on there hands ;-)

Wishbone Ash

Ciaran OHara wrote: »

If just bought a foam roller and wondering where i should introduce into my routine

If there's painting to be done it's better to do it before heading out to keep SWMBO off your back.

Ciaran OHara wrote:

Anyone do anything different

Yes - wash, put on shirt and tie, and face into a 13 hour shift of working with people I didn't hire and can't fire.

Cookie_Monster

My post saturday ride recovery is very important. I try to recover all the calories I've used through a combination of crisps, beer and sitting on the couch playing the xbox to minimise further energy loss.

Brad768

Shower. Protein shake. Food. Strava upload. Rest.
Like to go out few hours later and check everything is still running smoothly bike wise.

smacl

Cold beer from fridge, hop onto sofa to watch some crap on tv with the kids. Let out a yell about 5 mins later as my toes curl up in some random spasms and suffer massive onslaught from my kids as they go for an all out coordinated attack in my moment of weakness. Beat the kids off, manually straighten out the toes, resume beer, and possibly engage in a nerf war with wife versus kids to loosen out.

bazermc

Ciaran OHara wrote: »

If just bought a foam roller and wondering where i should introduce into my routine.QUOTE]

As far as I know, Foam rollers can be used any time.

Say 10 minutes each evening whether or not you cycle or not

GlennaMaddy

pre race: get up early and mind the kids and load the bike, leave at the last minute.

post race: dump bike in the boot of car, no time for chat or presentations, boot it home to take care of the kids for remainder of the day having been gone the 'whole day'

What am I doing wrong here?

bazermc

GlennaMaddy wrote: »

pre race: get up early and mind the kids and load the bike, leave at the last minute.

post race: dump bike in the boot of car, no time for chat or presentations, boot it home to take care of the kids for remainder of the day having been gone the 'whole day'

What am I doing wrong here?

More like what did you do wrong - you had kids!

bellinter

Are protein shakes actually any good?

Sagi

beer and cigarette ( electronic nowadays)

petethedrummer

I'm not a routine driven person. The only thing I would definitely do after each cycle is have a shower.

aFlabbyPanda

bellinter wrote: »

Are protein shakes actually any good?

they are a convenience food. get your protein from real food instead (eggs, milk, chicken). Even a glass of full fat milk would be as good.

studiorat

Chocolate milk. I cycle for Chocolate milk.

John_Rambo

I dowse the fire on my chainset with some riverwater and dowse the fire in my pants with the nearest good looking (swooning) woman.

on_the_nickel

GlennaMaddy wrote: »

pre race: get up early and mind the kids and load the bike, leave at the last minute.

post race: dump bike in the boot of car, no time for chat or presentations, boot it home to take care of the kids for remainder of the day having been gone the 'whole day'

What am I doing wrong here?

That is exactly my life. Exactly. We should start a support group.

Surveyor11

Call her a taxi....

Brad768

bellinter wrote: »

Are protein shakes actually any good?

The reason it is so popular is because it's so easily digestible. Granted you will get better nutrients from eating eggs and chicken as previously said, it's not always as convenient as scooping protein into a cup, adding water/milk and shaking it.
I use optimum nutrition 100% whey gold standard. Mixes so easily which is a good sign and one of the best tasting whey protein on the market. I'd also say it's the most popular one on the market as well.

GT_TDI_150

Stretch
Put bike and bike gear inside
Change into shorts and t
Upload spin to garmin
Upload spin to stravs
Update veloview
Study stats and segments over a pint of milk - drowning sorrows over my cycling inadequacies
Shower
Continue with day waiting for kudos

Bray Header

smacl wrote: »

Cold beer from fridge, hop onto sofa to watch some crap on tv with the kids. Let out a yell about 5 mins later as my toes curl up in some random spasms and suffer massive onslaught from my kids as they go for an all out coordinated attack in my moment of weakness. Beat the kids off, manually straighten out the toes, resume beer, and possibly engage in a nerf war with wife versus kids to loosen out.

I'm calling social services

I like to wipe bike down, stretch, tea, fifa!

studiorat

difference between road biker and a mountain biker.

after a ride do you :

a . upload your stats on your gramin.

b. high five your buddies.

VanhireBoys

Shoes off at the door
Bike into hall
Kiss from better half
Better half says you stink
Lift babby - Wife gives out that the babby is now stinking of sweat
Wife says bike is not allowed in hallway
Walk barefoot outside and put bike into shed
Step on small sharp stone in the alley - Various expletives
Shower + Change
Sit for 30s - Babby needs feed and change (its your turn - you were off galavanting the country...)
Big load of bread, jam banana,s and what ever scran is to be had.
Try to let on that I am not starting to cramp...!

Thats basically it apart from when we have visitors and then I am promptly met in the hallway and ordered to the shower immediately if not sooner !

I feel your pain lads - No masseur - no recovery shake - no garmin - no words of encouragement...

unichall

bellinter wrote: »

Are protein shakes actually any good?

Was speaking to a professor of physiology in trinity recentky and he said protein shakes for endurance athletes are I quote "as useful as tits on a bull". After a ride it should be high 5 4:1 drink or something equivalent. Recovery for endurance athletes is all about repalcing carbs to help get the body recovered. Protein is only neccessary for after strength based training.

Funny thing is i knew all this in theory yet I was still drinking protein shakes, supposed it was just reaffirmed coming from him and ive changed my whole recovery routine now

Lepidoptera

studiorat wrote: »

Chocolate milk. I cycle for Chocolate milk.

I think this is my motto.

Surveyor11

My brother plays a lot of 5 aside footie, put me onto Yop as a recovery drink. Me like!

Inspector Coptoor

Ciaran OHara wrote: »

Off the bike, quick wipe down if its been raining, milk or protein shake to start recovery, 20 minute yoga based stretch, shower and a healthy meal.

If just bought a foam roller and wondering where i should introduce into my routine.

Anyone do anything different or have any advice?

After a decent cycle, I'd go into the kitchen, have a banana & a protein shake with some extra BCAAs.

Then I'd have a stretch, hip flexors, glutes, hammies & quads.
Then I'd foam roll my back, quads, IT bands & hamstrings & then is attack my glutes & cakves for a couple of minutes with a cricket ball.

You could also foam roll for a few minutes before heading out on the bike

Inspector Coptoor

unichall wrote: »

Was speaking to a professor of physiology in trinity recentky and he said protein shakes for endurance athletes are I quote "as useful as tits on a bull". After a ride it should be high 5 4:1 drink or something equivalent. Recovery for endurance athletes is all about repalcing carbs to help get the body recovered. Protein is only neccessary for after strength based training.

Funny thing is i knew all this in theory yet I was still drinking protein shakes, supposed it was just reaffirmed coming from him and ive changed my whole recovery routine now

That IS funny, but only because its incorrect.
Protein is just as important as carbohydrate post workout.
Everything I've read & studied (biochemistry degree, biology teacher, strength & conditioning, IRFU coach says this.

Carbs provide energy.
Protein repairs & helps growth (of ALL cells, not just muscle cells, think blood cells here especially).

Even in your post full of inaccuracies, you mentioned 4:1 ratio, I take it that's 4:1 in terms of carbohydrate to protein?
This is WAY too high & is why lots if amateur endurance athletes look skinny fat, too much cardio, too much carbs, too little protein & not enough/any strength work.

How much carbs do you think you actually need?

The correct way to refuel after a trainingsession/event is carbs to protein in a 1:1 ratio.
Something like a banana & a protein shake or tin of tuna & lucozade & then eat a proper meal 30-60 minutes after that.

Now I'm new to cycling & endurance myself, I am however a S&C coach & I'd recommend this approach to ANY athlete no matter if they were a weightlifter who's event takes 3 seconds, a rugby player who's event takes 80 minutes or a cyclist who's event might take 2-6 hours.

You seem to be confusing pre-workout nutrition for endurance athletes (carb-loading & filling glycogen stores to maximum capacity with post exercise nutrition (recovery) which needs carbs to provide the energy to drive the protein into our cells when it's broken down into amino acids to repair damaged muscle & blood cells in particular & help with the growth of new cells in the process of protein synthesis & myriad of other functions

Too many carbs blunts the body's sensitivity to insulin & promotes fat gain.

It's all about balance.

Protein, lipids & carbs are called MACRO nutrients cause we need quite a lot if them. To go too gung ho on any if the macros isn't a good thing.

unichall

Inspector Coptoor wrote: »

That IS funny, but only because its incorrect.
Protein is just as important as carbohydrate post workout.
Everything I've read & studied (biochemistry degree, biology teacher, strength & conditioning, IRFU coach says this.

Carbs provide energy.
Protein repairs & helps growth (of ALL cells, not just muscle cells, think blood cells here especially).

Even in your post full of inaccuracies, you mentioned 4:1 ratio, I take it that's 4:1 in terms of carbohydrate to protein?
This is WAY too high & is why lots if amateur endurance athletes look skinny fat, too much cardio, too much carbs, too little protein & not enough/any strength work.

How much carbs do you think you actually need?

The correct way to refuel after a trainingsession/event is carbs to protein in a 1:1 ratio.
Something like a banana & a protein shake or tin of tuna & lucozade & then eat a proper meal 30-60 minutes after that.

Now I'm new to cycling & endurance myself, I am however a S&C coach & I'd recommend this approach to ANY athlete no matter if they were a weightlifter who's event takes 3 seconds, a rugby player who's event takes 80 minutes or a cyclist who's event might take 2-6 hours.

You seem to be confusing pre-workout nutrition for endurance athletes (carb-loading & filling glycogen stores to maximum capacity with post exercise nutrition (recovery) which needs carbs to provide the energy to drive the protein into our cells when it's broken down into amino acids to repair damaged muscle & blood cells in particular & help with the growth of new cells in the process of protein synthesis & myriad of other functions

Too many carbs blunts the body's sensitivity to insulin & promotes fat gain.

It's all about balance.

Protein, lipids & carbs are called MACRO nutrients cause we need quite a lot if them. To go too gung ho on any if the macros isn't a good thing.

Hey who am I to argue with a professor of physiology?

I get what you are saying, that would be my understanding on it too but when you think about it telling a rugby player and a cyclist to do the same recovery routine doesn't seem to make sense?

I think at the end of the day it is whatever works for individuals, some routines may be more effective than others but a lot is also to do with thr "routine" itself amd how that makes the person feel after

Inspector Coptoor

You can be a prof of physiology without having a clue about sports science.

I know it can appear that it doesn't make sense, but remember I'm just talking about the time 30 mins after training/event, where the post workout meal would be similar.
The breakfast, lunch, dinner, pre workout, peri workout, dinner would/could all be different.

The little meal after the training/event is to kick start recovery.

hueylewis

Wipe down the bike if necessary and put it away. Few stretches then out of my gear and shower. Wash my gear and hang it out to dry. Eat something.

mirv

I came back from a longish wicklow spin and inhaled a rather large bowl of beef potato and carrot stew.

Too many freds consuming gels, shakes and powders like they're an elite athlete. Those caffeinated jelly powerbar shots I've seen around are possibly the worst value item I've seen used for sports nutrition.

I'm pretty sure you can absorb nutrients and rehydrate faster via an enema than you could by eating or drinking things, but would you? :P

hueylewis

mirv wrote: »

I'm pretty sure you can absorb nutrients and rehydrate faster via an enema than you could by eating or drinking things

Why do you think people fit a second bottle cage to their bikes? Just gotta remember which one's which. :pac:

mirv

Watch out for upside down bottles with a tube coming out then. Or any MTBer with a camelbak and a funny hose.