TexMac

Saturday, 5 hr ride (90miles) with a friend. Pretty good ride to wreck my legs. Might be doing this twice a month.
last week after two flats, remembered i had ridden through high water and probably not good to not dry wheels.

spectastic

my legs have been perpetually sore for like 2 months. my anaerobic has been pretty crap. I can't sustain my top end for crap. my aerobic is strangely ok. I can do long tempo rides, but shorter intervals kick my ass. I'm guessing I just need to ride more, but are there ways that would allow me to have faster recovery and adaptation?

Ygduf

sleep, protein, creatine.

TexMac

[QUOTE=furiousferret;19278567]Bandages are off but I'm still getting back spasms and lung pain, but its much better. Contemplating getting on the trainer in a few days but I can't do it when my wife is at home because she'd lose it if I don't follow her timeline.



They really didn't cover the head injury; or the shoulder (which isn't broken but bruised the point I couldn't lift my arm for a few days. Hopefully they'll check it on my follow up.

The head doesn't hurt too much, I pray there's no long term issues.


I'm going to queue up some old races, maybe read some racer bios.
Get wool soon and best wishes with recovery. I have the following books if you need/want something to pass time. ..Tyler>the secret race. CAV >At speed & Boy racer. Wigo> My time. Miller> The racer

spectastic

that's the thing,
I've been getting plenty of sleep
I've been focusing on a higher carb diet, but I don't think my protein intake is low. Not sure how many grams/day, but I eat my milk ham and green eggs, though my meat consumption has gone down from before.

I don't understand creatine. that's a preworkout.

Ygduf

Track your protein and sleep. Read up on creatine.

from the google, but plenty of sources other than what is cited here

spectastic

I looked, and saw different things. it allows you to produce more ATP, and if you take a given amount, and start to taper off (eg. cycling it on and off?) it helps your body produce more ATP on its own. And as a result, you're able to fight off fatigue more, as the body is able to process lactate faster. on the other hand, it makes you gain water weight, which isn't ideal, so I guess it may find a favorable place in crits over road races. none of these really address recovery though.

Doge

Anyone do the double peaking thing? So peak April just tool around summer and peak Aug?

Half the time junior peaks in April - he gets too lean and sick. So maybe trying a winter weight approach and not really a peak this April, then hitting it hard in July. The "value" of being in a cold area is he's just not training as hard now as he usually would in SoCal.

caloso

Yes: peak 1, early May; peak 2, Labor Day.

Ygduf

The words are right there. Reduces inflammation and muscle damage from low-resistance exercise.

there's more: Creatine and Distance Running

and .5-2kg of water in your muscles is literally no big deal. Your race isn't ending in a hilltop finish, and if it is, you'll have sweat out the excess fluid in the race with your better endurance and huge ftp having trained with creatine.

I mean, you asked so I posted things I believe and while I'm not illiterate or bad at racing, it's up to you to take it or leave it or investigate further.

Doge

Daniel used creatine all off season when he was lifting for about 2 years. He has not used it for a year. I expect he will again in the summer. I think it helped. It absolutely helped in the gym. For a while he was thinking of becoming a body builder :-)
As he is shooting for a hill climb, then he may back off before the event, but seems it does help build and recover.

spectastic

I see. I just didn't know if creatine was a thing or not. I've only heard of creatine used for weight lifting.

spectastic

cool thanks. before, during or after workouts? amount? are we talking like 5 grams in the bottle or something?

I have an old batch of creatine from 2013, when I was still using whey and not into cycling yet. unopened because I had no idea how to use it. wonder if it's still any good lol

TheKillerPenguin

Have you taken any recovery time since you've been sore?

Doge

He took daily, morning. He lifted 3 days - typically road about 15 hours a week. You do need to drink. It did make him heavier and stronger.
I'm not 100% sure it is best for a climber. My gut is to use for training and stop a couple weeks before climbing.
Please do your own research on expiration dates.

mattm

Rest more.

tetonrider

This is the kind of thing that everyone else sees but the rider himself doesn't.

Can't hit numbers...must ride more.

If this were about anyone else, you'd probably have a different conclusion.

spectastic

yep. I just never seem to really recover in the legs. my volume is like 6-8 hours. plenty of rest days. want to go up to 10+ hours/week. want to take cycling seriously this year, and make real gains and try to be competitive cat 2 by end of season

spectastic

I seriously don't think I'm over training. my volume is low.

https://www.strava.com/athletes/6494858

aaronmcd

As for sleep, it works wonders. Good sleep vs bad sleep can half my full recovery time.
Protein, Idk cuz I always take it after a workout and always get enough.
Creatine, interesting. I've always avoided it on purpose but may look into it again.
Other supplements I've tried are beta alanine and l citriline. But I get lazy and don't bother with it much anymore. I think they helped a bit though.
For recovery, it can take up to 3 or 4 days completely easy for me to feel fresh legs sometimes. 2 days off usually I'm fresh enough. A few weeks of light exercise and I'm feeling amazing. But I've also had slightly sore legs for many months on end to no ill effect, although it may have been better to rest up a bit every 5 weeks or so.

Track how much you can build without going crazy, keep a spreadsheet or something to track atl, ctl, tsb. Maybe you work better with big rest followed by a few weeks of big training.

gerundium

Sleep quality was already mentioned so then: Are you eating enough? Under-eating will seriously mess with your recovery and gains.

TheKillerPenguin

No power attached to your strava. What sort of work are you doing when on your rides?

TexMac

1.5hr commute this AM with 3X5 110%. Will shoot for 12x30sec on way home then off tomorrow.

caloso

Annoyed that Zwift crashed just as it was uploading. Now I'm annoyed with myself for being annoyed about a virtual ride.

wktmeow

That's why I always record on my garmin as a backup