What's Your Recovery Routine?
CleeRider
Posts: 304
When you've been off the bike for a number of weeks how long does it take you to get your previous fitness back? And how do you do it?
When I'm fully fit I normally ride what I call a hilly (1000ft) 20 miles or a flatter 15 miles with just 1 steep 250ft climb, and do 3 rides a week.
I choose the flat 15 mile route for my recovery ride and having just had 3 weeks off due to illness, it's taken me 3 recovery rides to get back to something like I was before.
Perhaps it's a case of 1 ride for every week off for me personally.
How do you go about it and do you have any tips for a relative beginner at recovery time?
When I'm fully fit I normally ride what I call a hilly (1000ft) 20 miles or a flatter 15 miles with just 1 steep 250ft climb, and do 3 rides a week.
I choose the flat 15 mile route for my recovery ride and having just had 3 weeks off due to illness, it's taken me 3 recovery rides to get back to something like I was before.
Perhaps it's a case of 1 ride for every week off for me personally.
How do you go about it and do you have any tips for a relative beginner at recovery time?
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Comments
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You're riding 20 miles 3 times a week. You don't need recovery0
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You are so wrong - my legs where like jelly first time out and I went at least 1mph slower.
I so wish you are right though
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normally you can build up to your original fitness fairly fast i used to mountain bike a lot but when i went to uni i couldnt go as much so a year later when i had lost my fittness i decided to get a road bike as can go from the front door. and was doing 50 miles around 2 weeks after i started with only about 7 rides before. same with my swimming i used to swim alot but then became a lifeguard and got fed up of the place and now started it again (5 years later) and within 1.5 weeks was/am doing on average 3000 metres a week
just train as much as possible and eat the right food. i find if i eat rubbish (takeaways, lots of sugary food etc) i cant do as much and after the ride have a glass of milk or fresh made milkshake0 -
Ice cold bath0
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ShutUpLegs wrote:Ice cold bath
i always find a hot bath helps me0 -
Recovery is a massage followed by an intravenous injection of vitamins and iron, works a treat.0
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Get out with people stronger and faster than you and try to keep up - but don't kill yourself.
Get out regularly - which you are doing.
Stretch the mileage.
Change the routes.
After each ride - cup of strong coffee, toast and peanut butter and jam and a seat. Then a shower.0 -
It usually takes about a week and a half, if that for me to recover (I've pootled about a bit since November and just had my first decent distance on Sunday there). I'm kind of an all or nothing person - so when I'm training I'm doing something towards it every day and putting a good effort in (either on the turbo or out on the street) every second day.
My recovery routine is usually some streatches - should do this more regularly - and a drink of weak strawberry nesquik, with mibbies some whey protien if I have it. I don't force myself to eat if I don't feel like it - it doesn't always agree with me.
Mx0 -
Shower, feet up, telly on and cup of tea.
Give it an afternoon and i'm right as rain!
I have found that for me personally, it takes about one week on to recover from one week off.
That's only commuting on my 11 mile round trip mind, no extra work on the recovery week.Hills are like half life - they wait until you're 50% recovered from one before hitting you in the face with the next.
http://www.pedalmash.co.uk/0 -
stinger53 wrote:ShutUpLegs wrote:Ice cold bath
i always find a hot bath helps me
Yep, hot bath and a Snickers.0 -
Where do you put the Snickers??0
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CleeRider wrote:When you've been off the bike for a number of weeks how long does it take you to get your previous fitness back? And how do you do it?
When I'm fully fit I normally ride what I call a hilly (1000ft) 20 miles or a flatter 15 miles with just 1 steep 250ft climb, and do 3 rides a week.
I choose the flat 15 mile route for my recovery ride and having just had 3 weeks off due to illness, it's taken me 3 recovery rides to get back to something like I was before.
Perhaps it's a case of 1 ride for every week off for me personally.
How do you go about it and do you have any tips for a relative beginner at recovery time?
At those distances you shouldn't worry about a recovery "routine", per say. Work on getting more base miles in. At this point, if you need recovery, it's just due to you not being fit, and your body will adapt to that shortly, depending on how hard you ride the rides.
What are your average pace speeds and the odo average at the end of the rides? Pace speeds meaning your sustained speed on the flat.
But I generally eat right after the ride and relax; maybe quick massages to the legs and stretches during the day to help the blood flow.0 -
Why do you need a routine? Can't you just go out and ride?0
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Right after a ride, a recovery drink made from maltodextrin, dextrose and unflavoured protein powder; 4:1 carb:protein. But that's if I've earned it. Otherwise, just a sit down.
Recovering fitness on the other hand is something I've been doing for most of the past year; that is, trying to get back to where I was in May of last year. I'll let you know when I get there.
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Milk, and lots of it, followed by a good cup o' tea!0
