Post Race Day Activities???

[Reedly]

Hey all!!

I'm trying to figure out what to do the day after races. Last year, I just did as much of nothing as I could. This year, I'm wondering if that's the best policy, or if we're supposed to do some type of pedalling to keep blood flowing, etc...

As the races get longer and faster, what's best post race day for us??

Thanks!!

[Ricky D]

For Sunday races, I'm predestined to just go back to work the following day. Although, I know Ree... I mean, some of us don't have that problem.

[kiersta]

I am going to do a recovery ride on the road. A guy I ride with (who is very knowledgeable about training) said I should not get in my big ring. I figure the route will be a relatively flat one.

[Jason-G]

I took the day off from work and have done absolutely nothing. I will probably clean up my bike a little later and maybe wash my Jeep too! I'm feeling very lazy today. (Yawn)

[David Moore]

If you're feeling good and have time to ride, a medium to easy ride should do you good. Just make sure you get plenty of sleep to go along with it

Rule of thumb is train hard, rest harder.

[Motobacon]

Where are you riding?

I am going to do a recovery ride on the road. A guy I ride with (who is very knowledgeable about training) said I should not get in my big ring. I figure the route will be a relatively flat one.

[Johnny5]

I'm trying to figure out what to do the day after races.

It depends what your goals are and what your current schedule is. If you are racing a series, such as SERC, sometimes you have back to back races, which you'll want to make sure you speed recovery as best you can with an active recovery ride of some such. Or, if you are training for say the DSG 12 hour, you might have raced this race as part of a training regimen, in which case today would just be another training day in your schedule or the beginning of a rest week.

If you just race occasionally and don't have anything coming up the next weekend, such as a race, there's not much harm in sitting around, other than you'll be stiff for a few days.

[kiersta]

Where are you riding?

Bowling Green

[Reedly]

Hmmm...Goals.

You mean I should be setting more goals than just 'top half' for this race, etc...?? Crap!

LOL - I really haven't set any goals like this. I know Neumeyer talks of goals and it sounds cool, but I haven't put the thought into having that type of goals yet. Maybe next year that type of goals will come into play?

I've seriously been thinking about it one race at a time. From your experienc Thad, David, etc...How am I hurting myself by only training race-to-race instead of setting longer term goals? It's very interesting to hear how the more serious racers pace themselves throughout the year - so please don't think I'm being sarcastic!!

Thanks!

[Johnny5]

I put fun up first. I don't "train" like many racers do, I ride for enjoyment. I do "train" but not structured. More "Hey I want to ride chickasaw today so I think I'll ride there, ride some laps, and ride home". I don't have a computer or heart rate monitor or a coach or use cytomax. I drink beer, I eat pizza, and I ride my bike for fun. I have a job, I don't want riding to be a second one.

The only "hurting" you'll be doing to yourself is if you train race to race but expect to have a go at the podium, as you'll most often be at a disadvantage to those that have trained seriously. Race to Race type of training typically will allow you to improve personal times and there is nothing wrong with a "top half" goal.

If you are enjoying yourself and having fun, then keep on with what you're doing and don't worry about it. If you want to get a little better results, then you'll need a plan or a schedule. Having said that, you don't need to ride a ton in order to improve, quality over quantity.

[David Moore]

Bowling Green

Kiersta,
I often ride from Scottsville to Bowling Green on the road bike.
Do you or anyone you know ever ride on Scottsville road?

I've seen cyclist out on rare occasion but never when I'm on a bike, only in a car. I'd be cool to meet up with a few more seasoned roadies to get the knack for group dynamics, so I'd love to join in sometime if thats ok?

[kiersta]

Kiersta,
I often ride from Scottsville to Bowling Green on the road bike.
Do you or anyone you know ever ride on Scottsville road?

I've seen cyclist out on rare occasion but never when I'm on a bike, only in a car. I'd be cool to meet up with a few more seasoned roadies to get the knack for group dynamics, so I'd love to join in sometime if thats ok?

Once you're out of town a ways, Scottsville Rd. gets somewhat safer, but anywhere near city limits and places near Alvaton are so busy these days I think it would be dangerous. However, a more serendipidous route (zigzagging) through the country side roads to meet at a spot between BG and Scottsville would be a neat idea. I will ask some of the more seasoned riders in our club about routes out that way and see what we can come up with. New routes, new scenery, new peolple....heck yeah!

[kiersta]

Oh, I almost forgot! If you ever want to start from Bowling Green and ride with us, we start from Basil Griffith Pk off Three Springs Rd. (lots of ball fields there). We leave at 5:30 M-TH and Fridays are always ambiguous. Sometimes a motley crew will meet up and sometimes Fridays are just do your own thing. All the routes from the park are marked with Dan Henry's to pick your way through the county and back with no fear of getting lost. You are welcome to come and join us!

[David Moore]

Once you're out of town a ways, Scottsville Rd. gets somewhat safer, but anywhere near city limits and places near Alvaton are so busy these days I think it would be dangerous. However, a more serendipidous route (zigzagging) through the country side roads to meet at a spot between BG and Scottsville would be a neat idea. I will ask some of the more seasoned riders in our club about routes out that way and see what we can come up with. New routes, new scenery, new peolple....heck yeah!

The shoulder is nice and large so I never have any issues till I get into the city(BG) since the shoulder ends and traffic gets crazy. I usually just turn around once the shoulder ends on S-ville road.

Let me know when you find out the back road routes and I'll meet up with you guys sometime.

Oh, I almost forgot! If you ever want to start from Bowling Green and ride with us, we start from Basil Griffith Pk off Three Springs Rd. (lots of ball fields there). We leave at 5:30 M-TH and Fridays are always ambiguous. Sometimes a motley crew will meet up and sometimes Fridays are just do your own thing. All the routes from the park are marked with Dan Henry's to pick your way through the county and back with no fear of getting lost. You are welcome to come and join us!

Is that at 5:30pm? Also, I hate to say it, but what are "Dan Henrys"? signs or trees or something?
LOL, and will I get ridiculed for wearing MTB shoes and using SPD's?

Thanks for the invite. This week is busy but I'll probably email you about some rides next week

[kiersta]

The shoulder is nice and large so I never have any issues till I get into the city(BG) since the shoulder ends and traffic gets crazy. I usually just turn around once the shoulder ends on S-ville road.

Let me know when you find out the back road routes and I'll meet up with you guys sometime.



Is that at 5:30pm? Also, I hate to say it, but what are "Dan Henrys"? signs or trees or something?
LOL, and will I get ridiculed for wearing MTB shoes and using SPD's?

Thanks for the invite. This week is busy but I'll probably email you about some rides next week

Yep, PM. And I wear spd's. (It's quite musical when we all start: clunk, clunk, clunk and then clink!) I wouldn't worry about it -- many road riders ride with egg beaters and they used to be seen only on mt bikes.

Dan Henry's are a directional symbol that is spray painted on the road. It is a circle with a line through the side of it. The line points to the direction the route is going. For example, if the line is through the right side of the circle it's a right turn.

[David Moore]

Ah, Thanks. I've seen those things painted on the roads before and didn't know what they meant. That's good info!!

I'll probably see you guys next week sometime then.

Thanks Kiersta!!

PS. What type of miles do you generally ride on a given day?

[kiersta]

Ah, Thanks. I've seen those things painted on the roads before and didn't know what they meant. That's good info!!

I'll probably see you guys next week sometime then.

Thanks Kiersta!!

PS. What type of miles do you generally ride on a given day?

Yesterday I did a flat route of 29 miles. It was a post race-day recovery ride for me, so my average was 16.6.

Mondays we usually go easy and do maybe 25 miles of flat or small rollers. Tuesdays when we have enough daylight we do a hill route --it is about 32 miles when we get back. (I usually don't ride wednesdays evenings). Thursdays have usually been a fast night for the faster group. Last Thursday we did 37 miles and some days if there is enough daylight we'll add on a small loop and end up with 45 miles. So I guess we ride 25-45 miles depending on the length of daylight.

[David Moore]

The most likely day(s) that I could join would be on Tuesdays and/or Thursdays.

I'll shoot you an email or post up here early next week. Thanks for the info

[mike neumeyer]

I agree with everything Thad said about racing and riding bikes needing to be fun. Several years ago, I seriously burned myself out training for a half ironman triathlon. Not only did I not do the triathlon(that I had prepaid for), but I didnt touch my bike or run for about two months...seemed more like work than fun. I would think "oh crap, gotta ride the bike today." After that, I gave up formal "planned training" and just road to have fun. Having said that, I have put forward a pretty serious effort for the DSG 12 hour race. But it is not as structured as I had for the triathlon. My main goal is to just add 10-20 miles per week to rides. I made it up to 180ish miles the week before the CT race and felt myself starting to get burned. So I took an easy week before the race...bout 120 miles. It really helped, I felt very fresh for the race, and my first ride this week went great (200 miles this week, here I come!!!). Long story short, in my experience riding/training has to be fun. I think its important to set goals for yourself, but be flexible with your training, and remember its supposed to be fun!!!

Mike

[TheNextLevel]

There's a lot of opinions here so far, so what's one more?

More importantly than training the day after is making sure that you take care of your body. Recovery is sooooo important. I can't stress it enough. Listen to your body- it will tell you, but are you listening? It's very important to get the nutrients your body needs after your event. Carbs and electrolytes are a given, but often protein is ignored. It is optimal to get at least 20-25 grams of protein for ladies, and 30-45 grams for men, back into the body as soon as possible after the event while the muscles are still warm. (Note:Guys, if you want to sleep in the same bed with your significant other that night, you might want to stay away from Soy protein, and lean towards the Whey instead. Women tend to deal with the Soy better.) This way, the bioavailability is much higher(you absorb it into your system better). I suggest getting that done within 15-30 minutes of your event. That's the nutritions side.

The term "active recovery" is used a lot in my line of work. It would be something active, but not on the bike. A hike, run with the dog, playing with your kids in the yard, something fun that doesn't involve your sport. ALSO, regeneration is crucial here! FACT: 65% of all sports related injuries come from OVERTRAINING. You have to give your body a break. It's also important to "treat" or "reward" your body for the work it's done. Get a massage, spend 15 minutes in a hot tub(no more than that). STRETCH! Ask me about foam rolling and cold plunging! I told Reed that I'd be happy to go through a pre and post ride/race stretch routine if anyone's interested. I could go on, but this has already gotten too long. Great question! I wish more people would ask.

[TryFour]

Michael, I know this is what you do for a living, but I am still very impressed with your knowledge base. I am always interested in learning more about how the body works, especially since I have a few lasting injuries from overtraining.