Ravi said:I am looking for good post ride routines for recovery and building strength.
Lying down is the best recovery after riding. As Zoetemelk, the best
jewish rider ever, used to say (or rather as his friends and colleagues
used to interpret it because Joop never said much), the Tour is won in
bed. Building strength comes with riding your bike (and enough rest). No
post ride routine will stimulate strength; not stretching, no massage,
and especially not drinking protein shakes.
Quoted message said:M: <Rest>
T: Before work 20 mile ride - involve little climbing (1000'😉
W: <Rest>
T: Before work 30 mile ride - a different hill (1500'😉
F: <Rest>
S: 60+ mile <Include some hills, else increase distance>
S: 30 mile recovery ride - no hills.
Sounds good enough for any non-racer (LANCE asks: WHAT THE HELL ARE YOU
DOING POSTING ON R.B.RACING?!) except that with 3 days off, a recovery
ride is generally not necessary. Your endurance will typically not
improve if you're not doing uninterrupted pieces of at least 20 minutes
at speed (say, HR>165 if maxHR=200).
Quoted message said:My riding goals are to do long endurance rides (centuries,
double metrics, 300k or a double century) comfortably.
Anyone can do that, and certainly people with your training schedule. I
think you left out that you want to do them faster than, say, 30 km/h.
Quoted message said:My current post ride routine:
1. Come in - store the bike.
2. Stretch - approx 20/30 mins.
3. Take Shower - approx 10/15 mins [sometimes couple of hrs after #4]
4. Nutrition - Drink Protein/Carb mixture.
after the protein/carb mixture, i pretty much do not eat anything
(except drink water) for about 1 hr.
One: never ever spend any money on protein drinks unless you're doing
very heavy lifting exclusively and every day (which is stupid), and not
eating anything normal like bread or milk (which is stupid). Two: unless
you're under orders from your sports physician for something serious
like pelvic instability or SI joint dysfunction, stretching is useless
from a physiological viewpoint. It may benefit the (mental) cooling
down.
Most important thing after work-out: replenish fluids (not too fast or
too cold!) and eat some carbohydrates. A quick sandwich or gingerbread
slice for example, or a pasta salad you made earlier. As always, but
especially now, pick something low fat. Then when girlfriend or mom
starts complaining, move bike to shed and give it (the bike) a quick
wipe. If neither are around, I guess by now you're already on the couch
with your feet up. Which is good.
Taking a long shower is not beneficial because, well-known old world
cycling knowledge, standing up is bad for the legs.
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