Nutrition and Hydration

[allison]

Originally Posted by queenwilhelmina

You too can have yourself a personal massage therapist. It's called a MECHMANN!

d00d I wish I got that everytime I was sore!

[denmother]

Originally Posted by GP_pilot

Ok, spinning off from the shaving legs thread DownhillWebKook writes:



So what are most STR peeps doing who can't have a personal massage therapist for muscle recovery after rides? I know muscle recovery is part physical manipulation (stretching, yoga, etc) and part nutritional replenishment (aside from ).

I work to stretch within an hour of riding, but later on and the next day my quads, hamstrings, and back muscles are usually back to being tensed again. I can sometimes grab a few stretches throughout the day but repeats again after the next ride. Lately I’ve been stepping up my riding frequency and don’t seem to be getting much relief. If I don’t ride, it takes 2-3 days before everything is loose again.

My coach, James Wilson of MTB Strength Training Systems has me do Dynamic Mobility exercies before rides and stretching after. It has made a big difference in the recovery time. I also do Myofacial release using a foam roller.

Mobility Strategies

[SScheetz]

I’m not offering advice here because I pretty much break all the rules regarding stretching. I never stretch. I have my pre-race warm up routine and it’s pretty simple. Spin for 10 minutes, redline my heart rate a couple of times, spin some more. After a ride or race I just hunt down a beer. Usually don’t have to look too far. I don’t get muscle soreness or have joint problems. Don’t know if there’s any science to that. Or maybe that's why I don't win very often.

[OffRoadie]

Recovery ride. I don't do many of these, but when I do them, they really do help. Get on your road bike and ride a flat route for about 30 minutes of easy spinning. Keep your legs moving and the pedal pressure very light. Do not exert yourself in any way while doing this.

[Pain Freak]

Originally Posted by OffRoadie

Recovery ride. I don't do many of these, but when I do them, they really do help. Get on your road bike and ride a flat route for about 30 minutes of easy spinning. Keep your legs moving and the pedal pressure very light. Do not exert yourself in any way while doing this.

Offroadie nailed it.

I agree 100% with this all though I'll climb a light hill at a spinning pace, soreness is virtually gone. Trick is, is to keep it very easy. I tried using the trainer, but found myself taking it up to high on the pace. Go slow, and spin.

[Wrecker]

Recovery rides for 30-60 minutes, road or mtn, spin! (and keep your Hr in the lower zone)

Instead of massage, we have a roller thingie called "the stick" (available at Performance amongst other places). I have heard of a few of people using foam rollers now, too.

I'm trying to do yoga stretches at least weekly as well, but I'm really bad at keeping up with stretches. I do notice a difference when I stretch vs when I don't.

One of the yoga classes I went to had a 30min tennis ball massage. You place the tennis ball under specific areas, roll it around a bit, then apply pressure to that spot--kind of like a poor man's deep tissue pressure point massage. Worked well!

But, this base stuff still has me in a perpetual state of sore....it's slowly getting better though.

[slowSSer]

wow- no one's mentioned "beer and a jacuzzi" for post ride muscle recovery? oh wait- wrong forum

[/end peanut gallery comment]

[S54MCoupe]

Originally Posted by slowSSer

wow- no one's mentioned "beer and a jacuzzi" for post ride muscle recovery? oh wait- wrong forum

[/end peanut gallery comment]

It's true that, one beer after a long ride is good for you.

Make sure that as soon as possible (within 10 mintues) after a ride, you get a recovery meal or drink (something high in carbs/protein)

There is a lot of stuff available, like Endurox. Personaly, I mix 3 different kinds of fruit juices with a very high quality whey protein and some glutamine. It seems to work well.

[GP_pilot]

Originally Posted by OffRoadie

Recovery ride. I don't do many of these, but when I do them, they really do help. Get on your road bike and ride a flat route for about 30 minutes of easy spinning. Keep your legs moving and the pedal pressure very light. Do not exert yourself in any way while doing this.

Well, my commute from work can be this if I just take it a bit slower. I'd just be like trying to drive 55 in a 70 mph zone but with no traffic, just crank the tunes & enjoy the...darkness. I really need to look at getting a stick or foam roll and stretching more. & muscle relaxers are only temporary, as my muscles tighten backup once they wear off. I just don't have access to a jacuzzi or I'd be hitting it post rides.

[sdyeti]

I use the MTB Strength Training System, too and second the Dynamic Mobility. James recommends stretching 5x per week. It is working because I am now more freakishly flexible than I was before.

Also, contrast showers work well, if you can stand them.

I also splurged on my first sports massage this week...all I can saw is OW!!

Originally Posted by denmother

My coach, James Wilson of MTB Strength Training Systems has me do Dynamic Mobility exercies before rides and stretching after. It has made a big difference in the recovery time. I also do Myofacial release using a foam roller.

Mobility Strategies

[allison]

Originally Posted by sdyeti

I also splurged on my first sports massage this week...all I can saw is OW!!

Where did you go?? Justin has been wanting one and I can't find anyone decent.

[sdyeti]

One of our friends is a massage therapist. She works at a place called Inner Balance in Pacific Beach.

http://www.inner-balance.com/

Recommended are: Angie, Meredith, Cynthia

Originally Posted by allison

Where did you go?? Justin has been wanting one and I can't find anyone decent.

[allison]

Originally Posted by sdyeti

One of our friends is a massage therapist. She works at a place called Inner Balance in Pacific Beach.

http://www.inner-balance.com/

Recommended are: Angie, Meredith, Cynthia

Sweet, thanks. None of them happen to be east German women, do they? Justin has been looking for a Helga-esque bruiser.

[sdyeti]

No, not Helga-esque. I will just tell you, even the smallest massage therapist will have Justin in tears from sports massage. When they dig their thumbs into your back....OHHHHH LORD!

Originally Posted by allison

Sweet, thanks. None of them happen to be east German women, do they? Justin has been looking for a Helga-esque bruiser.

[dirtmistress]

Originally Posted by denmother

My coach, James Wilson of MTB Strength Training Systems has me do Dynamic Mobility exercies before rides and stretching after. It has made a big difference in the recovery time. I also do Myofacial release using a foam roller.

Mobility Strategies

I need to do a myoldfacial release too.

[el_d00der1n0]

Originally Posted by sdyeti

One of our friends is a massage therapist. She works at a place called Inner Balance in Pacific Beach.

http://www.inner-balance.com/

Recommended are: Angie, Meredith, Cynthia

I buy my wife a gift cert there every year. I think her favorite is Kim?

[Wrecker]

I have to admit that sports massages are great (uncomfortable, but great afterwards).

But, I've also heard that jacuzzis are counter-productive in terms of relaxing muscles--not only does heat increase inflammation, but can cause the muscles to dehydrate without you realizing it. Dehydrated muscles aren't good (think cramps)

[Abui]

Originally Posted by GP_pilot

I work to stretch within an hour of riding, but later on and the next day my quads, hamstrings, and back muscles are usually back to being tensed again. I can sometimes grab a few stretches throughout the day but repeats again after the next ride. Lately I’ve been stepping up my riding frequency and don’t seem to be getting much relief. If I don’t ride, it takes 2-3 days before everything is loose again.

Stiffness or do you mean soreness? Could be DOMS. You'll have to be more particular, are your rides marked by extreme effort or just "cruises?. The expected recovery is different for each.

Recovery starts with a warmup before the ride.

[RidetheRAAM4]

post ride = liquid calories. I experimented with all sorts of things and came across the best post ride drink to be chocolate milk! Perfect ratio of carbs to proteins. I have been getting in 10 hours of a week of training and never really feel sore or anything. Also they have those things, i think they call it the stick. Works well on helping to do a mini massage thing. I also use a golf ball on my feet and that feels good. Another thing I usually do after workouts is a nice warm (steam) shower when I am at my grandpas. Turn the steam on for like 30 minutes and just stretch in there when its nice and warm.