Had a PROPER recovery meal yesterday... Phhwooar!
Bhima
Posts: 2,145
Oh yes! I did this yesterday - after 75 miles, I got in, had a shower to freeze my leg muscles, came downstairs to my pre-prepared kitchen, ate all this and my legs feel amazing today! :shock:
Forget about your silly recovery "powders" and "gels" - nothing beats a good load of real food!
2 Very VERY cheesy bagels! (Used a whole block of 200g cheese!)
2 Fish
big BIG BIG HUGE amount of Fruit Smoothie/Yoghurt recovery drink. Costs £2.15 to make! :!: :shock: :!: (didn't use the grapefruits in the pic)
Approximate carbs: 400g
Approximate protein: 100g
Total cost: £5.08
Still can't believe the effect of this food, a freezing cold shower and a bit of self-massage - today I feel like i'm in heaven! At a fiver a pop, i'm doing this every day from now on! :shock:
Forget about your silly recovery "powders" and "gels" - nothing beats a good load of real food!
2 Very VERY cheesy bagels! (Used a whole block of 200g cheese!)
2 Fish
big BIG BIG HUGE amount of Fruit Smoothie/Yoghurt recovery drink. Costs £2.15 to make! :!: :shock: :!: (didn't use the grapefruits in the pic)
Approximate carbs: 400g
Approximate protein: 100g
Total cost: £5.08
Still can't believe the effect of this food, a freezing cold shower and a bit of self-massage - today I feel like i'm in heaven! At a fiver a pop, i'm doing this every day from now on! :shock:
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And the approximate fat content of all that cheese
"A cyclist has nothing to lose but his chain"
PTP Runner Up 20150 -
That's probably the only downside. I'll (probably) use less next time (maybe).
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Given the caloric value of the whole meal compared to what you burnt the cheese was a good idea. But if you want to be ultra healthy use goats cheese. Real food is so better than any processed E number stuff. In my smothies I add some veg, don't taste as bad as it sounds.
Sod them cold showers though :shock: , i krank up the heat
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Yes, I used to put spinach in the smoothies! They've recently been selling spinach with all the soil still all over it down the local shop though, so I gave up because of the gritty effect it had on the drink. :?
Cold showers are more relaxing than hot ones! Sounds whack, but it's true! They also help clear out excessive lactic acid and help recovery. Try not to get your feet wet if possible, as they are about 5 times more sensitive to the cold. You should try turning the heat down slowly so it's not as extreme. 0 -
Bhima wrote:Yes, I used to put spinach in the smoothies! They've recently been selling spinach with all the soil still all over it down the local shop though, so I gave up because of the gritty effect it had on the drink. :?
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LOL, know what ya mean, i thought me fillings were falling out. know i wash the veg0 -
Cold showers prevent the inflammation and hence the post ride soreness and stiffness, but hot ones speed up the removal of lactate IIRC0
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Oh really? I got the cold shower tip from an old runner who now is a tennis coach and owns a gym - he seemed to know what he was talking about... :?0
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Just a quick search online shows that the best way is to alternate between hot and cold...
That's probably right because on my recovery days, I go to the gym and the constant change every 5 minutes from going in the Sauna to the Freezing Cold Plunge Pool seems to be very relaxing for the next few days....0 -
kinda tricky, trying to keep your feet dry in the shower.....0
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I put my feet vertically on the wall and aim the shower away from them.0
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I thought tests using hot/cold/alternating baths/showers proved pretty much inconclusive when it came to helping recovery?"A cyclist has nothing to lose but his chain"
PTP Runner Up 20150 -
FWIW, footballers take ice baths followed by hot showers."And the Lord said unto Cain, 'where is Abel thy brother?' And he said, 'I know not: I dropped him on the climb up to the motorway bridge'."
- eccolafilosofiadelpedale0 -
ShockedSoShocked wrote:I thought tests using hot/cold/alternating baths/showers proved pretty much inconclusive when it came to helping recovery?
I noticed a MASSIVE difference. All of Saturday it felt like i'd had a week off from cycling - no pain at all! Maybe it just works for some people and not for others or has something to do with training intensity - I put my legs through hell on Friday. Perhaps it's only effective (or more noticable) when you're pushing very hard...?0 -
Bhima wrote:ShockedSoShocked wrote:I thought tests using hot/cold/alternating baths/showers proved pretty much inconclusive when it came to helping recovery?
I noticed a MASSIVE difference. All of Saturday it felt like i'd had a week off from cycling - no pain at all! Maybe it just works for some people and not for others or has something to do with training intensity - I put my legs through hell on Friday. Perhaps it's only effective (or more noticable) when you're pushing very hard...?
I asked a friend (PhD in sports science).
His reply was it works for some (not all) people. Sit in cold bath until you get used to it and it stops feeling cold/hurting. Then get in a hot bath and repeat as many times as you like, always ending on a hot bath. I suppose the shower method is the best for this, I don't know many people who have 2 baths!"A cyclist has nothing to lose but his chain"
PTP Runner Up 20150 -
No. No joke. Keeping the feet dry increases the time I can keep the shower on the legs because they cool down a lot slower than your feet. 0
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ShockedSoShocked wrote:I suppose the shower method is the best for this, I don't know many people who have 2 baths!
At home, it is, yes. I'd highly recommend anyone go to a gym with both a sauna and freezing cold plunge pool though. Even if they only try it once, it's amazing. It's a lot more effective than a shower and you can just spend a good hour doing it while you sip on a recovery drink...0 -
Recovery drinks are very handy if you are not near a kitchen at the end of a hard ride .
I use Rego, and this weekend I did a 35+ mile club ride, with a 6.6m TT, followed the next day with a 25m TT, used rego both times and didn't have any muscle soreness either time. Wouldn't be able to have a suitable meal either time, so don't write off recovery products, in alot of situations they are irreplaceable.
The cold shower/hot shower is a pretty good idea, though I have never used it, and 90% of the time, legs are fine.0 -
Bhima wrote:ShockedSoShocked wrote:I suppose the shower method is the best for this, I don't know many people who have 2 baths!
At home, it is, yes. I'd highly recommend anyone go to a gym with both a sauna and freezing cold plunge pool though. Even if they only try it once, it's amazing. It's a lot more effective than a shower and you can just spend a good hour doing it while you sip on a recovery drink...
My gym is the North Yorkshire Moors "A cyclist has nothing to lose but his chain"
PTP Runner Up 20150
