Tag Archive | recovery

Recovery

If you follow this blog at all, you’ve probably heard me talk about the chronic problem I have with post-ride migraines and general sickness. The more intense the ride, the worse it is. This experience seems inconsistent, but I’m sure it isn’t.  I’ve tinkered with hydration, pre and post….and that seems to help, but isn’t bulletproof.

Then I came across this article about how post workout nutrition on the bike is different for woman compared to men. The article leads with the popular notion of chocolate milk as a “perfect” recovery drink (an idea I was totally on board with) as being “not enough” for women.

Disappointing, because I freaking love chocolate milk.

But this was good information. The biggest take away I got was this tidbit:

“Women have a much smaller window than men—30 minutes versus 2-plus hours—in which to optimize recovery through nutrition.”

This week I’m on a stay-cation from work and riding a ton. The perfect time to tweak my pre, during, and post fueling habits. Here’s the rundown:

Friday  Rode 3 x (partial commute to and from work and then MTB in evening)  Headache by 9PM

Saturday Rode 21.6 miles hard in heavy headwinds.  Headache by 7PM

Sunday day off

Monday Mountain biked HARD in extreme terrain for 6.7 miles or 1.5 hrs. Headache and muscle fatigue by 8PM

At this point, I made some changes.  Water bottle filled with 70% Gatorade, 30% water.  Sip every 20 minutes.  Eat every hour while biking.  Eat immediately after ride is done.  Things changed for the better after that.

Tuesday Rode 36 miles on the road and then did a 2nd ride– 5 miles mountain biking on moderately difficult trails. NO HEADACHE, NO ILL EFFECTS

Wednesday Rode same 5 miles mountain biking on moderately difficult trails.  Went home, had lunch.  Rode an easy 15 miles after lunch on the road. NO HEADACHE, NO ILL EFFECTS.

Eating and the timing of eating, combined with some beverage that assists in keeping my sodium and electrolytes in balance seem key.  The timing is just as important as the ingredients. I’ve visualized it as keeping this balanced nutrition in the pipeline, preloaded, and post-loaded.

Today I’m taking a rest and recovery day. I’ve done 67 miles this week and my legs, hips, and back are hurting. The mountain biking (on my new Giant) has been super intense and awesome. My legs are literally twitching from the effort over the last week. Tomorrow I plan on mountain biking again, in the rain no less. I need to check out a race course about 25 miles from here in the middle of nowhere. I’m going alone and a little worried about it, and wanted fresh legs for the adventure.

-Karen

The air is out of the tires.

The title sums up how my last 3 rides have been.  Pretty flat.  After months of intense training and racing cyclocross, I decided I was for all purposes done for the season.  I started riding “for fun.”  And that was–I thought–a good plan.

It should have been a good plan.  I started mountain biking.  Lower mileage, because mileage no longer matters.  I passed my goal of 2000 miles a couple of weeks ago so I really laid off the gas and transitioned into riding for pleasure.  The problem is, it hasn’t been.

Of course that isn’t ALL true.  But there is something missing.

I wonder if it’s just the natural low following the high of my freshman ‘cross season.  Although I admit, I needed the break.  My muscles felt frayed and tight.  Overtraining was mentioned as a possible problem.  The weather hasn’t been ideal either.  I’m riding in temps that flirt with freezing, and the days are so very short.

I’ve even tried changing up locations.  Today I went to Hatfield to ride. A picturesque farming community.  I liked the stately homes in the middle of the small town.  The road followed the Connecticut river. A fine mist was falling and it was about 40 degrees.  12.2 miles, a short ride, and my only elevation gain was 36 feet.  Dreadfully flat…..just like my mood after these rides.

Pausing to rest.  The light is fading on the season.

Pausing to rest. The light is fading on the season.

I’m not sure what to do about this.  Should I take a real break?  Stop riding altogether for a couple of months?  Enter the one last cyclocross race offered in New England on the weekend of the 15-16th of December?  I already feel my fitness slipping.  And lets face it, snow is almost certainly on the way. The idea of isolating my workouts to the trainer is a bit soul-crushing.

Suggestions?  I’m all ears.

-Karen

 

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