Recovery advice

robz400

Following 'hitting the wall/bonking' Tuesday evening, I today feel like i'm starting to get back to normal after having had two full days of wobbly but not aching legs, a general feeling of weakness and not being able to concentrate or workout the simplest of things. Didn't sleep properly until last night either!

The last two days of work have been tough to say the least!

I'm due to be out for a long group ride on Sunday morning and am wondering whether I should stay off the bike tomorrow or get out for a relaxing low heart rate type ride in preparation?

Having never bonked like this before I'm not sure how I'll fair in Sunday and am surprised by the massive effect it seems to have had on me?

Any advice much appreciated...

Thanks

Rooner

I would have thought you should be fine by now. As long as you've loaded back up on the calories your stores should be pretty replenished now? Unless of course you've gone and done it and are coming down with something! (hope not_

Do you take your resting heart rate regularly? I think that's a good guide, if its elevated much I'd ease it off on the training.

I'm sure you've realised why you've bonked, so you can plan properly for the next long ride. Good excuse to eat lots!

Personally I'd go for a bimble on Saturday, get the legs going and the pulse up, but don't go mad. Then stuff my face that night, you'll be fine

KnightOfTheLongTights

Rooner wrote:

Personally I'd go for a bimble on Saturday, get the legs going and the pulse up, but don't go mad. Then stuff my face that night, you'll be fine

+1

robz400

Thanks, this was the way I was leaning.

There where a number of things I did wrong before that ride, including not eating enough good food during the day, then pushing very hard on the climbs, not having the gears set up 100%, being a bit cold and having had a hard day at work with a very early start!

Guess I got complacent, I've definitely learned my lesson!

My heart rate was up the last 2 mornings but today was back to 45bpm upon waking so don't think I'm coming down with anything.

Cheers

cyco2

It does seem that you over cooked it a bit but eating your way out of the problem is not the fastest way to recover. Because the food will produce a lot of waste and only a small proportion of it will go towards your recovery. Try, now drinking an energy drink even Lucozade will do. Before you ride again make sure you stock up on energy just before your ride with an energy bar. Nothing wrong with a Mars bar which I used regularly before a 17 mile ride home after work. When I get in after a ride I have a spoon full of glucose in my tea to help with recovery.

cajun_cyclist

Riders have also taken vitamin C pills, can't argue with that.

I go ascorbic acid, Esther C, that vitamin C seems to be from another planet but maybe it's okay, verdict is out and I'm not using it.

Lots of little tricks out there.

In general, this seems to be a good post, but when is Lucozade a recovery drink more than an Energy drink like Red Bull, etc.

It does seem that you over cooked it a bit but eating your way out of the problem is not the fastest way to recover. Because the food will produce a lot of waste and only a small proportion of it will go towards your recovery. Try, now drinking an energy drink even Lucozade will do. Before you ride again make sure you stock up on energy just before your ride with an energy bar. Nothing wrong with a Mars bar which I used regularly before a 17 mile ride home after work. When I get in after a ride I have a spoon full of glucose in my tea to help with recovery.

mrwibble

have you eaten anything? i've bonked before, make some protein shakes within 30 mins of the end of your ride, maybe one before

recommended: bodytronics rich chocolate

donkykong

rego recovery drink after a ride works for me if i,ve gone hard, followed by a bottle of good beer that night, to replace the carbs, pluss good food and an early night or two works wonders.