Post-ride to-dos

fatsmoker

Did my first lengthy ride of the year today. Got a bit of cramp in the afternoon while watching Escape to the Country, so wondered who does anything extra to what I generally do below.

Got home, put bike away, made coffee, drank coffee, put clothes in the washing machine, showered, washed helmet in the shower. Got dressed, put shoes and helmet on the washing line, made another coffee and had a biscuit. Eventually had lunch - salad.

Stretching? A full warm-down? More water?

supermurph09

Big glass of milk or something with a good mix of protein and carbs, banana or whatever I can grab my hands on. Upload to Strava, pour over the stats, shower and then return to normal life!

Joeblack

Supermurph09 wrote:

Big glass of milk or something with a good mix of protein and carbs, banana or whatever I can grab my hands on. Upload to Strava, pour over the stats, shower and then return to normal life!

This is more or less exactly what I do!

DiscoBoy

Food and stretching are the number one and two priorities for me.

dilatory

Supermurph09 wrote:

Big glass of milk or something with a good mix of protein and carbs, banana or whatever I can grab my hands on. Upload to Strava, pour over the stats, shower and then return to normal life!

What do you pour over them?

rickeverett

Muscles and body needs to recover properly.

A good dose of protine and other sugars is a good start. Milk and a ham sandwich or protein shake makes a big difference to me.
In the past I used to get back and have a glass if water or something and my legs would be tired and heavy for the next day or so.
Getting good stuff back into you really does make a difference.

Food and drink first, then a shower, then a look at strava and possibly a bike clean / check over.

supermurph09

dilatory wrote:

Supermurph09 wrote:

Big glass of milk or something with a good mix of protein and carbs, banana or whatever I can grab my hands on. Upload to Strava, pour over the stats, shower and then return to normal life!

What do you pour over them?

My special blend of disappointment or pleasure!

littledove44

Rinse the bike off if it's dirty.
Drink a homemade banana honey egg and chocolate milkshake.
Upload to Strava and exchange mickey taking comments with fellow riders.
Shower, change.
Wait a suitable time and then drink a post ride recovery bottle of Rioja.

animal72

Pint of Milkshake.
Stretch out legs & glutes.
Long shower.

Hour or two later, decent meal, pref pasta-based.

bad_moose

I'm usually quite well behaved. I always wash,dry and lube the bike first and foremost. Then I'll have a coffee and a bite to eat, maybe have a look at strava. Then shower and get on with whatever I'm supposed to be doing.

When I first started cycling, I went for a ride where my friend pushed me a bit too hard, to the extent that I don't actually have any recollection of the last quarter of the route. My family came home to find a dishevelled lycra-clad me asleep on the kitchen floor with an empty Twix wrappers everywhere. The routine may not have happened that day. :oops:

dennisn

Beer or margaritas and Mexican food. Who would do anything else? :?

veronese68

Supermurph09 wrote:

dilatory wrote:

Supermurph09 wrote:

Big glass of milk or something with a good mix of protein and carbs, banana or whatever I can grab my hands on. Upload to Strava, pour over the stats, shower and then return to normal life!

What do you pour over them?

My special blend of disappointment or pleasure!

I usually go with feeble excuses.

homers_double

Bacon, lots and lots of bacon.

And tea.

wishitwasallflat

OP
Every Physio, Sports Scientist, Trainer, Coach etc, in pretty much any sport, will tell you that after any physical activity you need to warm down and then stretch the muscles while they still are warm from the activity.

The last ten minutes or so of every ride I slow right down, easiest gear, try to keep cadence at 84 or so and low effort to cool-down. Then put bike away get a drink and then stretch - quads, hamstrings, calves, lower back, glutes and small hip stabilisers. I am a physio so I knew what stretches to do and for how long etc - if you don't then loads of advice on web and you wouldn't go far wrong with this

http://www.bikeradar.com/gear/article/e ... sts-26074/

fatsmoker

wishitwasallflat wrote:

OP
Every Physio, Sports Scientist, Trainer, Coach etc, in pretty much any sport, will tell you that after any physical activity you need to warm down and then stretch the muscles while they still are warm from the activity.

The last ten minutes or so of every ride I slow right down, easiest gear, try to keep cadence at 84 or so and low effort to cool-down. Then put bike away get a drink and then stretch - quads, hamstrings, calves, lower back, glutes and small hip stabilisers. I am a physio so I knew what stretches to do and for how long etc - if you don't then loads of advice on web and you wouldn't go far wrong with this

http://www.bikeradar.com/gear/article/e ... sts-26074/

Nice one! Bacon sandwiches seem so much more fun though

themogulman

Rollers for 5-10 mins depending on the ride intensity. Milk/food/ shower.

Rest of day beer/crisps and watch cycling on TV.

Sleep.

vertigo16

There are a large number of people on here who didn't answer "look at Strava immediately; then celebrate/cry".

You're all liars.

Colinthecop

Look at Strava immediately; then cry.

whoof

Last weekend: 65 miles then couple of sandwiches, shower, pot of tea followed by two hours digging manure into the vegetable patch whilst drinking a second pot of tea.

slowbike

themogulman wrote:

Rollers for 5-10 mins depending on the ride intensity.

I keep my hair short enough not to need the rollers .... helmet hair isn't a good look though so I do understand

dennisn

whoof wrote:

Last weekend: 65 miles then couple of sandwiches, shower, pot of tea followed by two hours digging manure into the vegetable patch whilst drinking a second pot of tea.

Can you give us more details on this strange training regimen? Sounds as if you're way ahead of your time as far as training goes. Either that or just plain crazy.

dennisn

themogulman wrote:

Rollers for 5-10 mins depending on the ride intensity.

Wouldn't it be a lot easier to just ride your bike around the neighborhood for that 5-10 minutes? :?

whoof

This week I have been mostly digging in sh*t.
Remember 'It's not about the shovel'

esdel

As most have said, spin the wheels for about 15 minutes before the end of the ride.

Drink a recovery drink as soon as you can when your home, And eat within 30 mins , protein and lots of eat.

Then drink as much as you can through the rest of the day or early evening

QuarterPounder

fatsmoker wrote:

Did my first lengthy ride of the year today. Got a bit of cramp in the afternoon while watching Escape to the Country, so wondered who does anything extra to what I generally do below.

Got home, put bike away, made coffee, drank coffee, put clothes in the washing machine, showered, washed helmet in the shower. Got dressed, put shoes and helmet on the washing line, made another coffee and had a biscuit. Eventually had lunch - salad.

Stretching? A full warm-down? More water?

Just me that laughed at that bit?

Dirty!

smoggysteve

Hydrate, hydrate and hydrate some more. Coffee post ride is not really helping this.

I find that I recover better if I take on some proper energy food (not gels) about 15 minutes before I get home. This helps it get your glycogen stores up before you stop cycling and helps prevent cramping and that feeling of blockrd legs if I am riding again the next day.

Barbarossa

Sort out that badly adjusted derailler or rubbing brake that has been annoying you for the last 3 hours!

smoggysteve

Barbarossa wrote:

Sort out that badly adjusted derailler or rubbing brake that has been annoying you for the last 3 hours!

I love the mentality of cyclists. Shall I stop and adjust that skipping gear with a quick tweek of the barrel adjuster? Nah soddit I'll just ride on another 60km with it cos I cant be bothered stopping and unclipping for 10 seconds. Love it!

themogulman

dennisn wrote:

themogulman wrote:

Rollers for 5-10 mins depending on the ride intensity.

Wouldn't it be a lot easier to just ride your bike around the neighborhood for that 5-10 minutes? :?

Not when its freezing and I can relax and spin without fear of killer cars.

Speckled

I know what i should be eating and drinking, but i usualy end up finishing off a bottle of whatevers left in the cupboard. Exercise makes me crave alcohol for some reason

Tiesetrotter

Used to go into the very good cycling cafe/centre for lovely food and milk. We now can't get in the door on a Saturday so we now measure the ride difficulty by the beers in the very good real ale pub next door with scotch egg/pork pie.

The pretty brutal hilly 180km at 29kph was a three pint and pork pie recovery session.