Recovery time from hard rides?
Comments
-
I've booked a blood test, and I hope one of the readings are way out, because I want em to find out why I am so tired and all that. Allthough last time after the blood test, they might aswell shrug their sholders because they ain't a clue what's up with me. And if I go tell em, "well if I'm borderline anemic and doing 9000+ miles a year on my bicycle it's likely to be causing me more of a problem than the average joe" I think they'd tell me it won't.
I think this because last time after I was told I was borderline anemic, I told the doctor about my miles, and he said, because I am actually able to do this, it means that it must not be causing me a problem as if It was causing me a problem I'd not be able to do 5 mile let alone 170 miles.0 -
Being able to do it, and being able to do it well, are 2 different things as you are finding out. You would be able to still do the miles, but wouldn't be able to do it as hard, and your recovery would be compromised, sound familiar?
Most doctors I know, only talk about exercise, they don't actually do any, as most of them are overweight themselves, so I would take their advice with regards to health and exercise with a pinch of salt.
When you exercise hard, and do it for long periods, you blood iron levels can drop further, especially if you don't do anything to combat the low iron levels in the first place.
If I was borderline anemic, I would be doing all I can to actually raise those levels, so I wasn't borderline anemic, especially when exercising hard and competing. Why don't you read up about being anemic and the effects it will have on hard exercise.0 -
Well next time I'm at the doctors I will try and explain about exactly what I do on the bike and how I hear blood iron levels drop, and I will do some research to tell them more.
The woman I seen yesterday, was not a GP, was just a nurse or something, and when I told her the distances I do, I said, I have plenty of recovery, she said, well it's still to much!, even the athletes don't do that distance! I did'nt say anything cause I don't want to be a smart arse so I just said nothing.0 -
FYI I went through this about 15 years ago. Blood tests showed borderline anemia, low hematocrit and ferritin levels, I struggled to recover from training, etc.
I saw a sports nutritionist who helped me out with diet (eat more red meat, don't train in the morning on just a banana and a glass of OJ, make sure you eat enough carbohydrate to stay fuelled) and that helped a bit.
What helped most was reducing my training and racing volume (was doing 500-700km per week) although that was like pulling teeth. It worked though.
Even now I sometimes fall into the trap of mile munching in the pursuit of fitness. I've found that it gives more random results than careful progressive overload.Jeff Jones
Product manager, Sports0 -
freehub wrote:higher average speed = improvement
doing a 5 mile loop repeatedly last week for some 'sst' training I got this:
AP 240 AS 18.3
AP 243 AS 18.3
AP 242 AS 18.2
AP 238 AS 19.5
AP 235 AS 19.1
same day. same bike. all within an hour or two. I put out less power at the end of the workout but went faster than I did 20/30 mins ago.0 -
Team Banana Spokesman wrote:freehub wrote:higher average speed = improvement
doing a 5 mile loop repeatedly last week for some 'sst' training I got this:
AP 240 AS 18.3
AP 243 AS 18.3
AP 242 AS 18.2
AP 238 AS 19.5
AP 235 AS 19.1
same day. same bike. all within an hour or two. I put out less power at the end of the workout but went faster than I did 20/30 mins ago.
So what changed? Would you not have recognised the change without the PM?0 -
freehub wrote:How does recovery start on the bike?
I ate 2 snickers and had 2 750ml bottles of Orange juice. I never really felt any more hungry, I had a proper Torq energy bar with me but wanted to save that for maybe a sportive or massively hard ride if one springs up sometime.
.
Eating snickers bars and orange juice is not ideal,they set you up for a fast release of sugars and then when they drop off youll feel s**t.
Add more protein to your diet by eating lean meat,chicken,fish or protein drinks.Myprotein referral code mp288135 (get money off)0 -
doyler78 wrote:
So what changed? Would you not have recognised the change without the PM?
nope. all the intervals felt exactly the same. the last one felt a little harder actually.
it felt harder and I was going faster because of the change in conditions but if I had no PM I would not have known that the quality of the intervals was getting worse.
i thought I had gone too hard on the last one and I only saw the truth when I got home and looked at the numbers. I was going too easy.
will needs to look at some 'real' numbers if he is as serious about all this as he sounds. and he sounds serious.0 -
ArroyoDave wrote:freehub wrote:How does recovery start on the bike?
I ate 2 snickers and had 2 750ml bottles of Orange juice. I never really felt any more hungry, I had a proper Torq energy bar with me but wanted to save that for maybe a sportive or massively hard ride if one springs up sometime.
.
Eating snickers bars and orange juice is not ideal,they set you up for a fast release of sugars and then when they drop off youll feel s**t.
Add more protein to your diet by eating lean meat,chicken,fish or protein drinks.
What is the cheapest protein drink available that does the job?0 -
ArroyoDave wrote:freehub wrote:How does recovery start on the bike?
I ate 2 snickers and had 2 750ml bottles of Orange juice. I never really felt any more hungry, I had a proper Torq energy bar with me but wanted to save that for maybe a sportive or massively hard ride if one springs up sometime.
.
Eating snickers bars and orange juice is not ideal,they set you up for a fast release of sugars and then when they drop off youll feel s**t.
Add more protein to your diet by eating lean meat,chicken,fish or protein drinks.
That's what you want when you are feeding on the bike. Yeah off the bike it would be a very poor diet but he is talking about on the bike feeding there.0 -
If people think I have a pure diet of baked beans and mars bars aswell as snickers then you're all wrong.
I've not had a mars bar for ages, I only eat snickers and/or mars bar on the bike here, if I am doing a week with lots of hard intensity in I think my body is not gonna get unhappy with me microwaving one mars bar and enjoying it. I'm eating loads of fruit.
I've ate some ham today, on some bread, with some butter, and some cheese. I've took my cod liver oil/ multivits and glucosamine as I do every day too.
After rides I have a couple cups of milk but if protein drinks are better than tell me where I can get cheap protein drinks and I might buy some.0 -
www.myprotein.com
Go for the instant whey, mix with water.
Looks expensive initially but it lasts ages, you only need 25g per serving.
Use the referral code in my signature for 5% off.0 -
I can't find it on there, loads of things on it tho.
So is it pure protein, 25g = 25g of protein? Would say using 35g be better than 25g?
If I had 25g a day supplemented in with my meals or after a ride, would I be noticing gains compared to right now without using the stuff?0 -
-
I'm gonna order one tomoz to try, unsure on what flavour, someone rec me a flavour.
But will I notice the benefits from having one serving after each ride?0 -
freehub wrote:What is the cheapest protein drink available that does the job?
Semen?0 -
freehub wrote:I'm gonna order one tomoz to try, unsure on what flavour, someone rec me a flavour.
But will I notice the benefits from having one serving after each ride?
If you type bulkpowers.co.uk into the price matcher thing on the home page you should be able to get 5kg for around 30quid, and it will last you months. Mix it with a bit of squash or something as it does taste minging otherwise."A cyclist has nothing to lose but his chain"
PTP Runner Up 20150 -
Typing it into the price matcher brings up no results.
So how am I gonna use this protein stuff, every day or just after a ride? And will it actually make a difference?0 -
freehub wrote:Typing it into the price matcher brings up no results.
So how am I gonna use this protein stuff, every day or just after a ride? And will it actually make a difference?
I have mine after a ride (within 15 mins).
Personally I take whatever amount of powder is needed for 20g of protein. YMMV.
I also have 30g protein in a shake for breakfast. Again, YMMV.
I think it will help though mate when you've finished a long ride.0 -
Ok, so I'll take 30g for breakfast and 30g after a ride regardless of distance/pace. Just need to find this 5kg for 30 quid now.0
-
freehub wrote:Ok, so I'll take 30g for breakfast and 30g after a ride regardless of distance/pace. Just need to find this 5kg for 30 quid now.
5kg for just over 30 quid here (Whey is the best stuff), just choose 5kg and your flavour (I normally have chocolate). Put the referal code in my signature in the relevant bit at the checkout...
http://www.myprotein.co.uk/products/impact_whey_protein0 -
NapoleonD wrote:freehub wrote:Ok, so I'll take 30g for breakfast and 30g after a ride regardless of distance/pace. Just need to find this 5kg for 30 quid now.
5kg for just over 30 quid here (Whey is the best stuff), just choose 5kg and your flavour (I normally have chocolate). Put the referal code in my signature in the relevant bit at the checkout...
http://www.myprotein.co.uk/products/impact_whey_protein
That is 42 quid and 82 pence with the code in your sig.0 -
freehub wrote:NapoleonD wrote:freehub wrote:Ok, so I'll take 30g for breakfast and 30g after a ride regardless of distance/pace. Just need to find this 5kg for 30 quid now.
5kg for just over 30 quid here (Whey is the best stuff), just choose 5kg and your flavour (I normally have chocolate). Put the referal code in my signature in the relevant bit at the checkout...
http://www.myprotein.co.uk/products/impact_whey_protein
That is 42 quid and 82 pence with the code in your sig.
Just seen that the flavoured is a tenner more. Still good value though!0 -
If you don't want to spend £40+ and try some out - Holland and Barrett have Whey Protein at half price: http://www.hollandandbarrett.com/pages/ ... =47&left=1
I use the chocolate stuff and it tastes amazing.0 -
Could i put this whey protein in anything, like even in my coffee?
If it can't be tasted when it is added to drinks then I'll just get the unflavoured stuff.
If I find that 25g serving is not showing any improvements then I'll try 50g.0 -
freehub wrote:Could i put this whey protein in anything, like even in my coffee?
If it can't be tasted when it is added to drinks then I'll just get the unflavoured stuff.
If I find that 25g serving is not showing any improvements then I'll try 50g.
Not really in coffee, you could add it to porridge though.
You won't find instant improvement but steady. Don't have more than you need though as this can be detrimental.0 -
So do you take it every day regardless of if you ride or not? And just one 25g serving?
So as time goes on, should I see my recovery speeding up?
I know one guy and he does the fast club ride on a saturday, and he's in his 40s, on that we're doing a quick pace over 100 miles, but I do 24 miles longer, and yet, he manages to go out on the club run on sunday, which is slightly slower, but longer. After the long ride, I rest for sunday and usually monday. Now I'm not saying I want to be doing sat/sun, but it would be nice to feel recovered to go have a nice steady 30-40 mile ride the next day. In Manchester I can ride sat/sun over 60-70 hilly miles both days recovering quickly from the assistance of a simple leg massage, which I cannot do myself tho.0 -
Just out of interest, do you guys recommend having a dose of this after each training session or is it more of a daily thing?0
-
Don't go using 50g because you're not seeing any improvements. You will just be wasting your money. There's only so much protein your body can take on board at once.
If it was that simple then if you took 100g then you'd be some sort of super beef-cake. In reality you will literally be p1ssing and cr@pping alot of protein down the toilet.
The protein supplement itself won't improve your form/strength e.t.c. But it is a good aid to effective and regular training. So if you are going to use the protein, only use it in a training 'block'. Treat it so that 'todays' supplement is as much 'tomorrows' supplement.
Also don't waste your money by having a protein supplement every day. Have one in the morning if you're going to have a good training session that day.
About this guy you know who does Sat and Sun. I doubt very much that he's feeling fresh or recovered on Sunday. Doesn't mean he can't put in the miles though. In my experience, I've ridden for 14 consecutive days for a particular event i did last year and whilst i pretty much felt tired or sore in the mornings, covering the distance wasn't really an issue. Just because you're legs are sore or tired doesn't mean you're going to cause yourself some sort of injury or extreme fatigue by riding.0 -
So it should be had before training rather than after training?0
