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Did the inov8 iRoc at the weekend, and after finally being able to walk again (!) I biked in to work this morning - nice and easy.
MY legs didn't feel injured, just tired and fatigued.
I'm doing the Wiggle Enduro 6 on Sunday, so deperately need advice on getting my legs working again!!
Cheers in anticipation!
Easy spinning rides like your commute this morning, stretching after warm-up, refuel your body and give it time to rest etc. Protein recovery drinks etc might help if used in the first 20-30mins after a big ride like the one you did at the weekend. Your body will also begin to adapt to recovering from events like this as you go through the season. Plenty of sleep also helps!
Easy spinning on your commute, making sure you don't take the heart rate up at all. This will bring the life back into the legs. I find stretching and also keeping your legs elevated for a bit helps. Plenty of sleep and you'll be fine for the weekend. Loads of time to recover.
Cheers guys - not sure how wll it'll go down telling my missus I have to keep my feet up!
load, load, and load. A few days prior to the race you shouldn't be doing much acitivity but should be getting a large proportion of your energy from carbohydrate. Make sure you eat enough and the right stuff prior to racing and during. Need to get the muscles, liver and bloodstream loaded with delicious glycogen.
massage, stretch.
Also it's very good to drink something like SIS Rego after a race or anything of intensity. If you don't take Creatine, it might be worth looking at that as well, it helps repair muscle damage.
Gentle spin would be good too just to get them legs moving, have a good race at the weekend.
Don't worry about the legs, try and forget it, start out at a good pace, and enjoy it, your legs will come back
30-45 min easy spin, lots of tuna or similar easily absorbed protein and rest. active recovery is better than doing nothing.
i did the iroc also ... if you rode in this morning you will likely feel better tomorrow
i swam monday (sort of ) then i did a 50k ride last night with a mile sprint (it was another race) in the middle , that seems to have flushed all the crap out my legs ...
can walk fine now although the lack of muscular pain has shown up all my injury pain .. IT band is tight as owt and i have shin splints in the left leg
Im racing SXC on sunday so trying hard ....
eat well, drink lots of water, sleep lots
avoid alcohol, caffine rich food and other toxins as much a spossible. you need to rest and repair.
if you get it right you will probably be stronger for this weekend than last.
a pint of milk or a recovery drink (I find milk is better as well as much cheaper) taken asap after the finish, a good stretch and then as much sleep as poss. The older you are the more you need to rest and not abuse body by intensive exercise and cr@p food after a race.
Are you saying that Hog Roast after the riding on Sunday wasn't a good idea? 'Cause it felt damn good at the time!
Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch Stretch
Before
During and
ESPECIALLY after.
Post event massage would really help to get rid of delayed onset muscle soreness (when your skin feels sore to touch)
It really is as easy as that......exercise and stretch 🙂