"I just completed the 60 mile livestrong challenge in austin tx on sunday 10-14. I took monday, tuesday and wednesday off and then I rode on my lunch break yesterday about 16 miles not too challenging and I purposely took it "easy". I felt like I hadn't riden in weeks I was winded and my legs felt like jello...?
Answer: If you prepared properly and then rode to your limits it should take about 2-3 days to recover from the ride,possibly even a day or two more. I like to have my athletes ride 1-1.5hrs the day following a big event or race at an easy pace but decent cadence 80-100rpm. This workout will alleviate the jello legs and overall lethargic feelings you may have if you take several days completely off following a hard day. This type of workout is sometimes referred to as active recovery. A bit redundant but you are getting some blood flow to the muscles you pushed hard the day before and helping your system come down from the big workout. Then take the 2nd day as your day off and again an easy ride and by the fourth or fifth day you should be ready to ramp up your training.
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Nutritional guidance for cyclists from the Pro
Nutritional Senseby: Kevin Livingston
Throughout my years as a rider and coach I have been able to see first-hand how much nutrition affects your performance as well as how much you are able to enjoy your rides. In order to handle the rigors of training you need to eat at the proper times to ensure energy levels, even if you are trying to trim off a few pounds.
The following are some general guidelines that I have found to be effective:
- Plan your meals around your workouts. Prepare a solid meal the night before a hard workout so that you have the energy stores to get the most out of your ride. Even if the day before an intense workout is a rest day, you still need to fuel up the tank so you can take the most from your rigorous workouts.
- Eat 2-3hrs before longer and/or more intense training sessions, allowing time to properly digest your meal. Upon finishing your workout try to get in approximately .5g of Carbohydrate per pound of body weight within 40mins of finishing. This can be done by using a chosen recovery drink, or in combination with foods rich in carbohydrates.
- Monitor daily protein intake. Try to get somewhere between .5-.8g of protein per pound of body weight.
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During your rides try to take in 200-300 calories an hour and 1-1.5 water bottles an hour (equivalent to approximately 16-30ozs of fluid). Again, go per your experience, but I like to carry one bottle of water and one bottle of an electrolyte mix drink. Shoot to eat solids during the first half of your ride, and you may find it easier to digest and get down gels for the second half.
Kevin Livingston's Quick Bio:
- 1992-1994, Team Saturn and US National team member
- 1995-1996, Motorola
- 1997-1998, Cofidis
- 1999-2000, US Postal Service
- 2001-2002, Team Telekom
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