Discussion
I'm quite a regular cyclist and usually managed between 80-90km per week on a single Sunday ride.
However in the past month, I've been pushing this significantly more and I'm consistently cycling twice a week between 35km and 45km on Tuesdays and Thursday and then between 80 and 90km on Sunday to just over 220km with my daily 8km cycle commute.
During these rides, I try not to dawdle and manage about 30-33km/h average however this week I've found my legs to be shattered and ended up doing just 35km instead of 45km yesterday. Even today I feel they're tired still.
I'm guessing this is down to my recovery method so what can I do to help my legs recover quicker?
Currently I eat a varied diet with plenty of fruit (freshly squeezed orange juice every morning), bananas and smoothies. I drink very little alcohol. I cook mostly fresh meals apart from the odd semi-fresh pizza and I make sure I eat plenty of carbs for energy such as rice and pasta. I also take Centrum Performance vitamins daily.
Ideas?
However in the past month, I've been pushing this significantly more and I'm consistently cycling twice a week between 35km and 45km on Tuesdays and Thursday and then between 80 and 90km on Sunday to just over 220km with my daily 8km cycle commute.
During these rides, I try not to dawdle and manage about 30-33km/h average however this week I've found my legs to be shattered and ended up doing just 35km instead of 45km yesterday. Even today I feel they're tired still.
I'm guessing this is down to my recovery method so what can I do to help my legs recover quicker?
Currently I eat a varied diet with plenty of fruit (freshly squeezed orange juice every morning), bananas and smoothies. I drink very little alcohol. I cook mostly fresh meals apart from the odd semi-fresh pizza and I make sure I eat plenty of carbs for energy such as rice and pasta. I also take Centrum Performance vitamins daily.
Ideas?
Protein to help the muscles rebuild? Milk is a good recovery drink. A nutritionist friend of mine recommends chocolate milk for me when I'm doing my cycle-run-cycle days.
Also, most training schedules recommend taking an easy week every so often which may be worth incorporating into your plans.
Also, most training schedules recommend taking an easy week every so often which may be worth incorporating into your plans.
ewenm said:
Protein to help the muscles rebuild? Milk is a good recovery drink. A nutritionist friend of mine recommends chocolate milk for me when I'm doing my cycle-run-cycle days.
Also, most training schedules recommend taking an easy week every so often which may be worth incorporating into your plans.
Ah, that's a problem. I'm actually dairy intolerant... Also, most training schedules recommend taking an easy week every so often which may be worth incorporating into your plans.
Not just lactose unfortunately.I can have small amounts of cheese and a drop of milk in my coffee but if I have a glass, my insides mess up for days.
I can eat steak however!
I might try protein shakes but I've had them with water and they taste foul!
TSCfree said:
In no particular order and different for everyone
Build in recovery days (cycle at reduced intensity) - works for me
Recovery Drinks - works for me
Compression clothing (Skins)- didn't work for me
Massage - works for me
Stop until you feel recovered!
HTH
All good points. I'm trying to fit much of that in where I can.Build in recovery days (cycle at reduced intensity) - works for me
Recovery Drinks - works for me
Compression clothing (Skins)- didn't work for me
Massage - works for me
Stop until you feel recovered!
HTH
I usually have a short warm down of about a 1.5km's and a short stretch, but I also try and have an ice-cold shower on my legs as soon as I walk into my home to reduce the amount of lactic acid build up in my legs.
I'm going to try protein drinks too and see if that helps. I've never really had them before as it wasn't really my objective to "bulk up" but having spoken to a friend she says it's not only about that.
Still....need to do something. My legs aren't sore, they just feel drained!
More or less as above:
More protein in your diet.
Stretch.
Massage - maybe once a month: it really works.
Get some periodicity in your routine, eg easy week, hard week, tough week, very easy week: not every ride has to be a PR on Strava.
Differentiate between hard an easy rides - and stick with it.
More protein in your diet.
Stretch.
Massage - maybe once a month: it really works.
Get some periodicity in your routine, eg easy week, hard week, tough week, very easy week: not every ride has to be a PR on Strava.
Differentiate between hard an easy rides - and stick with it.
Weeks and weeks of increasing mileage will eventually grind you down physically and mentally. I know because I had 3 months to prepare for 150 mile event having just a basic level of fitness. Have a google at 'Fitness, fatigue and the adaptive process'.
I'll refer you to my last point
I'll refer you to my last point
el stovey said:
IroningMan said:
Differentiate between hard an easy rides - and stick with it.
That's the hard part. You're cruising along nice and easy but you know a particular strava segment is coming, you're more rested than normal because you're on an easy ride . . .
beanbag said:
I'm quite a regular cyclist and usually managed between 80-90km per week on a single Sunday ride.
However in the past month, I've been pushing this significantly more and I'm consistently cycling twice a week between 35km and 45km on Tuesdays and Thursday and then between 80 and 90km on Sunday to just over 220km with my daily 8km cycle commute.
During these rides, I try not to dawdle and manage about 30-33km/h average however this week I've found my legs to be shattered and ended up doing just 35km instead of 45km yesterday. Even today I feel they're tired still.
I'm guessing this is down to my recovery method so what can I do to help my legs recover quicker?
Currently I eat a varied diet with plenty of fruit (freshly squeezed orange juice every morning), bananas and smoothies. I drink very little alcohol. I cook mostly fresh meals apart from the odd semi-fresh pizza and I make sure I eat plenty of carbs for energy such as rice and pasta. I also take Centrum Performance vitamins daily.
Ideas?
Sounds like you eat very little protein, and live off mainly high/medium GI carbs. Increase your protein intake, particularly immediately after exercise, and you'll recover more quickly.However in the past month, I've been pushing this significantly more and I'm consistently cycling twice a week between 35km and 45km on Tuesdays and Thursday and then between 80 and 90km on Sunday to just over 220km with my daily 8km cycle commute.
During these rides, I try not to dawdle and manage about 30-33km/h average however this week I've found my legs to be shattered and ended up doing just 35km instead of 45km yesterday. Even today I feel they're tired still.
I'm guessing this is down to my recovery method so what can I do to help my legs recover quicker?
Currently I eat a varied diet with plenty of fruit (freshly squeezed orange juice every morning), bananas and smoothies. I drink very little alcohol. I cook mostly fresh meals apart from the odd semi-fresh pizza and I make sure I eat plenty of carbs for energy such as rice and pasta. I also take Centrum Performance vitamins daily.
Ideas?
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