Go Back  Bike Forums > Bike Forums > Training & Nutrition
Reload this Page >

Ideas for Recovery

Training & Nutrition Learn how to develop a training schedule that's good for you. What should you eat and drink on your ride? Learn everything you need to know about training and nutrition here.

Ideas for Recovery

Old 03-03-19, 02:40 PM
  #1  
steven.burkard
Junior Member
Thread Starter
 
Join Date: Feb 2019
Location: Calgary, AB
Posts: 19

Bikes: Argon 18 Krypton

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 9 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Ideas for Recovery

I just finished a 356 TSS week - TrainerRoad Sweet Spot Base 2 - MId Volume; l am not totally wrecked but definitely feeling it.

Looking ahead the next weeks are planned at 407/435/448/473 and they have me a little scared.

Any tips on the best way to recover besides laying with my feet up (I have a day job and family....)?
steven.burkard is offline  
Old 03-03-19, 02:45 PM
  #2  
srode1
Gravel Rocks
 
Join Date: Dec 2018
Location: Ohio
Posts: 172

Bikes: Trek Domane and Crockett, Niner RLT9

Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 71 Post(s)
Likes: 0
Liked 1 Time in 1 Post
Take in some Carbs and Protein within 30 minutes of finishing a workout. A banana and Whey Protein smoothie works well for me.

Take an easy spin the day after, zone 1 not more than an hour.

Hot tub or hot shower / bath for 30 minutes.
srode1 is offline  
Old 03-03-19, 05:55 PM
  #3  
rubiksoval
Senior Member
 
Join Date: Nov 2015
Location: Music City, USA
Posts: 2,903

Bikes: Felt AR

Mentioned: 47 Post(s)
Tagged: 0 Thread(s)
Quoted: 1685 Post(s)
Liked 68 Times in 40 Posts
Eating is probably the most important. Eat before, eat during, eat after.

For what it's worth, it's not uncommon for riders to do 300+ TSS in a single weekend ride. Besides building up that conditioning, the biggest factor is adequate calories.

I did 328 TSS in a 3.5 hour Saturday, but I ate a lot Friday and a lot right after, and I got through the day chasing my 14 and 2 year old around just fine. Hopped on the trainer for another 45 minute ride this morning with a bit of fatigue but nothing another day won't take care of.

Movement is better than sitting around, in my opinion, but getting in the calories has the biggest impact of anything I've ever tried (which is near everything). It's the only thing I do for recovery (since it's necessary for everything else, too).
rubiksoval is offline  
Old 03-03-19, 06:01 PM
  #4  
caloso
Packfodding 3
 
caloso's Avatar
 
Join Date: Jul 2002
Location: Sacramento, California, USA
Posts: 38,028

Bikes: Ridley Excalibur, Gazelle Champion Mondial, On-One Pompino, Specialized Rock Hopper

Mentioned: 57 Post(s)
Tagged: 0 Thread(s)
Quoted: 1816 Post(s)
Liked 135 Times in 81 Posts
Eat well. Put your feet up.
caloso is online now  
Old 03-04-19, 03:01 AM
  #5  
srode1
Gravel Rocks
 
Join Date: Dec 2018
Location: Ohio
Posts: 172

Bikes: Trek Domane and Crockett, Niner RLT9

Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 71 Post(s)
Likes: 0
Liked 1 Time in 1 Post
Forgot to mention - Sleep well - minimum 7 hours, try for 9.

Originally Posted by rubiksoval View Post
Eating is probably the most important. Eat before, eat during, eat after.

For what it's worth, it's not uncommon for riders to do 300+ TSS in a single weekend ride. Besides building up that conditioning, the biggest factor is adequate calories.
Strategic calories I might add - before during and after, but not ongoing. And make sure it's the type of calories you need. Ice cream is calories and so is beer, but its not going to help you recover. Adequate calories isn't a license to pig out, unless you want to gain weight. The following day you shouldn't need lots of calories unless you are riding hard again that day. If you ride in the morning hard, your recovery calories should be done by early afternoon and you shouldn't need a big dinner.

Hydration is another big factor - drink lots of water throughout the day afterwards and don't get dehydrated during your rides.

Last edited by srode1; 03-04-19 at 03:09 AM.
srode1 is offline  
Old 03-04-19, 09:23 AM
  #6  
steven.burkard
Junior Member
Thread Starter
 
Join Date: Feb 2019
Location: Calgary, AB
Posts: 19

Bikes: Argon 18 Krypton

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 9 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Thanks for the advice everyone. Eating during my rides and hydration have been something I struggle with, mostly either planning ahead or just forgetting.

Originally Posted by rubiksoval View Post
Eating is probably the most important. Eat before, eat during, eat after.

For what it's worth, it's not uncommon for riders to do 300+ TSS in a single weekend ride. Besides building up that conditioning, the biggest factor is adequate calories
I am used to a big ride on the weekend, for sure, but this is a different animal. This past weekend was 90mins at 0.84IF on Saturday followed by 90mins at 0.82IF. The last 3 weeks have Saturday rides at 90mins at 0.88-0.90IF followed by 120mins on Sunday at 0.80-0.85IF.
steven.burkard is offline  
Old 03-04-19, 01:20 PM
  #7  
Carbonfiberboy 
just another gosling
 
Carbonfiberboy's Avatar
 
Join Date: Feb 2007
Location: Everett, WA
Posts: 14,965

Bikes: CoMo Speedster 2003, Trek 5200, CAAD 9, Fred 2004

Mentioned: 86 Post(s)
Tagged: 0 Thread(s)
Quoted: 1789 Post(s)
Liked 37 Times in 29 Posts
Originally Posted by steven.burkard View Post
Thanks for the advice everyone. Eating during my rides and hydration have been something I struggle with, mostly either planning ahead or just forgetting.



I am used to a big ride on the weekend, for sure, but this is a different animal. This past weekend was 90mins at 0.84IF on Saturday followed by 90mins at 0.82IF. The last 3 weeks have Saturday rides at 90mins at 0.88-0.90IF followed by 120mins on Sunday at 0.80-0.85IF.
I wouldn't ramp like that for 5 weeks in a row without a recovery week. Most people ramp 3, but I'm a geezer and often only ramp 2 before an easy week. Don't get whupped, whatever you do. If you try a workout and your HR doesn't come up, back it off. No fear, just ride smart. Ego is for silly boys.

I set my next day's ride up the evening before, preparing food and bottles or whatever.
__________________
Results matter
Carbonfiberboy is online now  
Old 03-04-19, 04:21 PM
  #8  
OBoile
Senior Member
 
Join Date: Aug 2015
Posts: 1,262
Mentioned: 13 Post(s)
Tagged: 0 Thread(s)
Quoted: 728 Post(s)
Liked 63 Times in 31 Posts
Food and sleep are the two things that affect recovery the most.

There's a bunch of other stuff (massage, contrast baths etc.) that may work, or may not. But even if it does, it's effect is far less significant than eating enough and getting enough sleep.
OBoile is offline  
Old 03-05-19, 03:00 PM
  #9  
fstrnu
Senior Member
 
Join Date: Feb 2003
Location: Lexington, KY
Posts: 389
Mentioned: 5 Post(s)
Tagged: 0 Thread(s)
Quoted: 231 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
For recovery, protein and sleep.

Your bigger problem is that simply selecting a TR plan doesn't mean you can keep up.

Athletes differ in their fitness coming into a training plan, what they respond to, tolerance of ramp rate, potential for improvement, power curve, required rest week frequency and so on.

And FTP (along with NP, TSS, TSB and other silly derivatives) is terrible indicator of anything other than test performance. Two riders with the same FTP can have vastly different endurance, load tolerance, VO2 max and so on. The list is too long to cover in a forum post. Athletes are more different than they are the same and the only way for you to discover what you need is to monitor how your body is responding to training, using tools such as the internal to external load ratio, cardiac drift, HR vs cardiac drift, etc.

ERG training fixed power under controlled conditions makes these measures even more reliable.

Use EF for performance and if it's improving then you are doing something right and also need to progress your training.

If cardiac is decreasing then endurance is improving so you need to increase duration.

If HR is down but drift is up then fatigue is present and also drift can also show accumulating fatigue and this can be proven easily by reproducing it.

Sorry if this is somewhat rough but I had to type it up quickly so I can catch my bus.

Good luck!
fstrnu is offline  
Old 03-05-19, 06:28 PM
  #10  
rubiksoval
Senior Member
 
Join Date: Nov 2015
Location: Music City, USA
Posts: 2,903

Bikes: Felt AR

Mentioned: 47 Post(s)
Tagged: 0 Thread(s)
Quoted: 1685 Post(s)
Liked 68 Times in 40 Posts
Originally Posted by fstrnu View Post

And FTP (along with NP, TSS, TSB and other silly derivatives) is terrible indicator of anything other than test performance. Two riders with the same FTP can have vastly different endurance, load tolerance, VO2 max and so on. The list is too long to cover in a forum post. Athletes are more different than they are the same and the only way for you to discover what you need is to monitor how your body is responding to training, using tools such as the internal to external load ratio, cardiac drift, HR vs cardiac drift, etc.

ERG training fixed power under controlled conditions makes these measures even more reliable.

Use EF for performance and if it's improving then you are doing something right and also need to progress your training.


Yeah, your aerobic power doesn't tell you jack, but your heart rate sure does!

Unless it's hot. Or you're tired. Or hungry. Or dehydrated. Or too fresh. Or, or, or...

Yeah.

Welcome to the land of the absurd.
rubiksoval is offline  
Old 03-05-19, 07:10 PM
  #11  
redlude97
Senior Member
 
Join Date: Sep 2011
Posts: 4,189
Mentioned: 27 Post(s)
Tagged: 0 Thread(s)
Quoted: 1667 Post(s)
Liked 23 Times in 19 Posts
Originally Posted by rubiksoval View Post


Yeah, your aerobic power doesn't tell you jack, but your heart rate sure does!

Unless it's hot. Or you're tired. Or hungry. Or dehydrated. Or too fresh. Or, or, or...

Yeah.

Welcome to the land of the absurd.
It does if you live off of soylent, drink 60.5oz of water with 50mg of NaCl, sleep exactly 7.59 hours every day, never step outside of the basement, and trained yourself to enjoy paint drying on the wall
redlude97 is online now  
Old 03-06-19, 01:36 AM
  #12  
Machka 
In Real Life
 
Machka's Avatar
 
Join Date: Jan 2003
Location: Down under down under
Posts: 51,439

Bikes: Lots

Mentioned: 130 Post(s)
Tagged: 0 Thread(s)
Quoted: 2872 Post(s)
Liked 71 Times in 50 Posts
Originally Posted by steven.burkard View Post
I just finished a 356 TSS week - TrainerRoad Sweet Spot Base 2 - MId Volume; l am not totally wrecked but definitely feeling it.

Looking ahead the next weeks are planned at 407/435/448/473 and they have me a little scared.

Any tips on the best way to recover besides laying with my feet up (I have a day job and family....)?
Take a day off the bicycle and go for a walk with your family.

Last edited by Machka; 03-06-19 at 02:09 AM.
Machka is offline  
Old 03-06-19, 08:52 AM
  #13  
fstrnu
Senior Member
 
Join Date: Feb 2003
Location: Lexington, KY
Posts: 389
Mentioned: 5 Post(s)
Tagged: 0 Thread(s)
Quoted: 231 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by rubiksoval View Post


Yeah, your aerobic power doesn't tell you jack, but your heart rate sure does!

Unless it's hot. Or you're tired. Or hungry. Or dehydrated. Or too fresh. Or, or, or...

Yeah.

Welcome to the land of the absurd.
Originally Posted by redlude97 View Post
It does if you live off of soylent, drink 60.5oz of water with 50mg of NaCl, sleep exactly 7.59 hours every day, never step outside of the basement, and trained yourself to enjoy paint drying on the wall
Indoor training thread. Please try to pay attention.
fstrnu is offline  
Old 03-06-19, 04:39 PM
  #14  
rubiksoval
Senior Member
 
Join Date: Nov 2015
Location: Music City, USA
Posts: 2,903

Bikes: Felt AR

Mentioned: 47 Post(s)
Tagged: 0 Thread(s)
Quoted: 1685 Post(s)
Liked 68 Times in 40 Posts
Originally Posted by fstrnu View Post
Indoor training thread. Please try to pay attention.
Ideas for Recovery


It's not, so stop trying to hijack it with your nonsense.
rubiksoval is offline  
Old 03-07-19, 07:26 AM
  #15  
fstrnu
Senior Member
 
Join Date: Feb 2003
Location: Lexington, KY
Posts: 389
Mentioned: 5 Post(s)
Tagged: 0 Thread(s)
Quoted: 231 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
The guy's using TrainerRoad. Again, please try to pay attention.
fstrnu is offline  
Old 03-07-19, 06:26 PM
  #16  
rubiksoval
Senior Member
 
Join Date: Nov 2015
Location: Music City, USA
Posts: 2,903

Bikes: Felt AR

Mentioned: 47 Post(s)
Tagged: 0 Thread(s)
Quoted: 1685 Post(s)
Liked 68 Times in 40 Posts
Originally Posted by fstrnu View Post
The guy's using TrainerRoad. Again, please try to pay attention.
For someone who admonishes others about reading good, you sure don't read good.

Comprehension and context are two pieces of the communication puzzle you've still yet to grasp. Probably why so many of your posts are incomprehensible.
rubiksoval is offline  
Old 03-08-19, 06:49 AM
  #17  
fstrnu
Senior Member
 
Join Date: Feb 2003
Location: Lexington, KY
Posts: 389
Mentioned: 5 Post(s)
Tagged: 0 Thread(s)
Quoted: 231 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by rubiksoval View Post
For someone who admonishes others about reading good, you sure don't read good.

Comprehension and context are two pieces of the communication puzzle you've still yet to grasp. Probably why so many of your posts are incomprehensible.
Reported
fstrnu is offline  
Old 03-08-19, 09:07 AM
  #18  
BillyD
Administrator
 
BillyD's Avatar
 
Join Date: Apr 2005
Location: Hudson Valley, NY
Posts: 25,407

Bikes: Merlin Cyrene '04; Bridgestone RB-1 '92

Mentioned: 268 Post(s)
Tagged: 2 Thread(s)
Quoted: 6125 Post(s)
Liked 65 Times in 45 Posts
Why don't both you guys cut it out. If you can't get along put each other on Ignore. Easy peasy.
__________________
See, this is why we can't have nice things. - - smarkinson
Where else but the internet can a bunch of cyclists go and be the tough guy? - - jdon
BillyD is offline  
Old 03-12-19, 04:10 PM
  #19  
steven.burkard
Junior Member
Thread Starter
 
Join Date: Feb 2019
Location: Calgary, AB
Posts: 19

Bikes: Argon 18 Krypton

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 9 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by srode1 View Post
Hydration is another big factor - drink lots of water throughout the day afterwards and don't get dehydrated during your rides.
Right, so another week down, and based on your guys' feedback (with the exception of a couple posts) I am feeling great after 6 hours 35 minutes and 415 TSS. Hydration during my rides has been the biggest change, and I reckon the biggest difference as well. In a typical hour session, I would have taken in 250-300ml. This past week I took in +500ml per hour.

Legs are feeling great.
steven.burkard is offline  
Old 03-18-19, 09:06 PM
  #20  
Hondo Gravel
Voted For Pedro
 
Join Date: Jan 2018
Location: Hondo,Texas
Posts: 1,038

Bikes: Motobecane Boris Fatbike, Motobecane Omni Strada Pro,Fantom Pro CX, Fantom X7 MTB, Gravity SS MTB.

Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 533 Post(s)
Liked 83 Times in 66 Posts
Post ride ham and cheese on wheat bread I don’t know why but that works for me.
Hondo Gravel is offline  
Old 03-20-19, 06:53 PM
  #21  
Road Fan
Senior Member
 
Road Fan's Avatar
 
Join Date: Apr 2005
Location: Ann Arbor, MI
Posts: 14,201

Bikes: 1980 Masi, 1984 Mondonico, 1984 Trek 610, 1980 Woodrup Giro, 2005 Mondonico Futura Leggera ELOS, 1967 PX10E, 1971 Peugeot UO-8

Mentioned: 32 Post(s)
Tagged: 0 Thread(s)
Quoted: 805 Post(s)
Liked 10 Times in 9 Posts
Originally Posted by fstrnu View Post
The guy's using TrainerRoad. Again, please try to pay attention.
Please try to remain civil.
Road Fan is offline  
Old 03-21-19, 01:07 PM
  #22  
fstrnu
Senior Member
 
Join Date: Feb 2003
Location: Lexington, KY
Posts: 389
Mentioned: 5 Post(s)
Tagged: 0 Thread(s)
Quoted: 231 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Originally Posted by Road Fan View Post
Please try to remain civil.
Seriously? That was like a month ago.
fstrnu is offline  
Old 03-21-19, 06:06 PM
  #23  
wolfchild
Senior Member
 
wolfchild's Avatar
 
Join Date: Feb 2008
Location: Mississauga/Toronto, Ontario canada
Posts: 5,542

Bikes: I have 3 singlespeed/fixed gear bikes

Mentioned: 20 Post(s)
Tagged: 0 Thread(s)
Quoted: 1333 Post(s)
Likes: 0
Liked 37 Times in 21 Posts
I prefer active recovery. Moving around and doing something physical makes me feel a lot better than doing absolutely nothing... and a ton of calories from nutritious food.
wolfchild is online now  
Old 03-26-19, 07:30 AM
  #24  
maartendc
Senior Member
 
maartendc's Avatar
 
Join Date: May 2015
Posts: 753

Bikes: 1989 Cannondale 3.0, 2001 Trek 5200, 2010 BMC SLC01, Minerva MTB Hardtail

Mentioned: 6 Post(s)
Tagged: 0 Thread(s)
Quoted: 431 Post(s)
Liked 1 Time in 1 Post
Originally Posted by wolfchild View Post
I prefer active recovery. Moving around and doing something physical makes me feel a lot better than doing absolutely nothing... and a ton of calories from nutritious food.
I think this works, on the condition that you take it really really easy. I find if I strain myself even slightly, it harms recovery rather than helps.
maartendc is offline  
Old 03-31-19, 05:57 AM
  #25  
kellyon
Member
 
kellyon's Avatar
 
Join Date: Feb 2017
Posts: 42
Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 12 Post(s)
Likes: 0
Liked 1 Time in 1 Post
What about massage therapy? It helped me to recover in a few weeks, after my injury last year. Now I try to attend out local massage Calgary at least twice a month. For me it's probably the best way to relax. Besides my the****** is more than just practitioner, he's also athlete and coach.

Last edited by kellyon; 03-31-19 at 09:20 AM.
kellyon is offline  

Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service

Copyright 2018 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.