Long ride recovery time/tips

barrowmatt

Until recently I had only been riding 30-50 miles at a time and not really noticed any prolonged soreness. I have recently done a couple of centuries, first one was feeling sore for around 4 days afterwards, did one on Monday and still feel a bit sore today, not uncomfortable but certainly noticed a lack of power on the bike.

How long do others take to recover? I assume it's just getting used to spending that amount of time on a bike.

Any recovery tips? I thought a flat slow leg stretch around 10 miles the day after might help but it didn't.

cougie

Yes as youve found you recover quicker the more you ride.

I'd not take it too slowly on your recovery - use a low gear and spin a bit faster if anything,

fatsmoker

I sat in a cold bath after today's outing, no ice for an ice bath, then did a few stretches. It seems to have worked - no cramps this afternoon.

iron-clover

Everyone's different in this regard, and general fitness and how used to doing big miles you are. For example the pros ride ~150miles in a race, then ready to go the next day and so on in the big races.

Mere mortals will obviously be somewhere behind on this- when I did my first 'proper' century ride (i.e. not taking 14hrs total to do) it took me the best part of a week to get back to steam, whereas last week I knocked out a fairly hard wearing century through narrow lanes over lumpy terrain, and was riding a hilly 25TT within 36hours of finishing. I still felt it in the legs and my stamina was probably down, but overall still able to perform on par with usual.

But I've put in a lot of miles since my first century though, and probably ride about 120miles each week at the moment so I'm used to the miles now

danlikesbikes

Guess for me I'm quite lucky as after 24 hours and I'm pretty good, but I do quite a bit to make sure I don't suffer.

Eat & drink loads after my ride plus have a little nap after a long/hard ride seems to work wonders for me. Plus a bit of foam roller action gets rid of a lot of aches from the legs. Try to get some active workout either a good steady ride or a run to keep the legs going.

I'm into multi-sport so used to doing 2 sessions a day but it's does take some building up to get yourself there, but it does get easier as you get used to the distance.

JayKosta

Muscle soreness is mostly due to using them more intensely (and longer) than usual.
Try to increase the intensity on your shorter rides to train the muscles to be ready for more effort when it is needed. Hills and informal 'interval training' is good.

General fatigue after a long ride is due to depleting your energy stores - be sure to hydrate and eat to replenish what you've burned, and get plenty of sleep.

Your age and general fitness level is also a factor - many of us are nolonger in our prime...
Also, if you take drugs for various health conditions, they can affect recovery time, e.g. statin drugs.

Jay Kosta
Endwell NY USA

chris_bass

These look good



not too sure where that hose is going though!!

http://www.slipstreamsports.com/2008/07 ... ry-weapon/

barrowmatt

I do sit in a cold bath for 10 minutes after running, hadn't really considered it with cycling as I don't find the pain quite the same when I get off the bike if at all. I also have a roller which I sometimes use after long runs, not used it enough to decide if it works, but enough to decide it's very painful! Will have to try these post-cycling.

3 days now and whilst I feel fine if I push on the tops of my legs it is still tender. I should just MTFU

diy

The first thing to do is make sure you stretch properly after the ride before you have cooled down.

pinarellokid

SIS rego recovery shakes for me, every time