Recovery

[Runbikeswim]

Did my 1st 2 day event. Did the Cradle trophy and was really finished at the end of yesterday. I also didn't feel fully recovered at the start of day 2.

 

Now my question is how long should I recover and how?

 

2nd part of my question, how do you make sure you recover enough after day one for day two and day two for day three in a stage?

[fanievb]

lots of fluids and stay off your feet as much as possible.

[obree]

• buy a foam roller
  
• drink a recovery drink, 1 liter of chocolate milk straight after race
  
• wear compression sock on the way home
  
• sleep in compression tights
  
• next day ready to rock and roll again.
  

[AJP]

• buy a foam roller
  
• drink a recovery drink, 1 liter of chocolate milk straight after race
  
• wear compression sock on the way home
  
• sleep in compression tights
  
• next day ready to rock and roll again.
  

Pretty much this will work!!!

Sleeping in compression tights is all I do, after tough training and races

[Runbikeswim]

Noob yes but what is compression socks and pants?

['Dale]

Noob yes but what is compression socks and pants?

 

Special manufactured garments that is extremely tight fitting - promoting the recovery time of muscles.

[WezGK]

And the foam roller?

[jonkieparys]

Call this lady, she will prepare you a proper pre, during and post training diet! I did IM over a week ago and I recovered fast enough to do day 2 of Cradle trophy. Nutrition is 80% of recovery in my opinion!

 

 

 

Pippa Mullins, RD (SA)

MME Dietitians

Clinical Dietitian with a special interest in sports nutrition

Tel: (011) 463-4663

Fax: (011) 463-5602

pippa@mmedietitians.co.za

www.mmedietitians.co.za

[obree]

youtube foam rollers and see them in action, easier than me explaining.

[r0adrunner]

Protein shake + Foam roller + Sleeping in compression pants is a goodie.

[WezGK]

youtube foam rollers and see them in action, easier than me explaining.

ok.. I c .. that would have been quite difficult to explain.. haha...

[Wez-O]

The protein shake / recovery drink within 30 minutes of the end of the ride is important for sure.

[American Flyers]

Foam roller is used for stretching to keep the muscles to loose....

[jcza]

Coke

Hot dog

2 x pints of Mogallywood

Good nights sleep

 

Ready to race again

[SwissVan]

And the foam roller?

 

JA youtube as Orbree said, but this is what it really involves:

 

Its kind of like a hard (very hard) foam pipe but solid, and about 15 cm in dia and 45 cm long...

You put it flat on the ground and then hit it repeatedly with the part of your body that is stiff/ sore /tired / needs to recover. After about 30 seconds of this and when you stop its guaranteed that you will feel better than when you started...

 

Actually only recently tried one, amazingly effective and so simple

[nonky]

JA youtube as Orbree said, but this is what it really involves:

 

Its kind of like a hard (very hard) foam pipe but solid, and about 15 cm in dia and 45 cm long...

You put it flat on the ground and then hit it repeatedly with the part of your body that is stiff/ sore /tired / needs to recover. After about 30 seconds of this and when you stop its guaranteed that you will feel better than when you started...

 

Actually only recently tried one, amazingly effective and so simple

 

Works a charm for backs/spines, too - I have a spinal fusion and I can halve my physio visits if I use the roller regularly.