Poor Man's Recovery

Cycling is expensive. It costs a pretty penny for all the gear: bike, helmet, shorts, jersey, pedals, shoes etc. etc. Then if you decide to race you are paying race day fees and for your yearly USAC license, plus you may join a club and pay dues so that you can race for a team. Then there's all the time you put it into it. I know that's not money (I don't really think time is money), but it's still a cost.

With all these costs, it pays to be stingy whenever possible. There are definitely plenty of places you can afford to do so. For instance, a $20 cyclocomputer tells you how fast you are going just as well as a new $650 Garmin 800. And that piece of paper you wrote down directions on is still just as reliable as any instructions you'd get from a GPS.

So why all this financial hullabaloo, you ask? Because one area where it doesn't make sense to cut corners is taking care of your body. However, I'm here to tell you that you don't have to break the bank to do what's good for your body. One of the areas of training that is more essential than anyone gives it credit for is recovery. Often the difference between winning and losing isn't necessarily how well trained you are, but how well rested you are. Let me say it again. Recovery is of the utmost importance.

It doesn't matter how much you train and stress your body, if you don't have time to rebuild and repair your performance won't improve much. So let's get down to business and talk practical recovery at minimal cost.

Recovery Priorities:

1) Replenish depleted energy stores.

Basically this means EAT! In my opinion this is one of the best parts of recovery. Especially when you've been out for a really long ride (you know the 2-4+ hour kind). After all that work you're body's glycogen stores are emptier than old mother Hubbard's cupboard. This is the best energy source for your muscles. The recommendation for endurance sports is to replace both protein and carbohydrates. Typically at around 3:1, carbs:protein. There are lots of expensive sports drinks out there that will give you their "ideal" blend. I have teammates who use Recoverite by Hammer Nutrition, but it's pretty pricy.

I prefer chocolate milk. A tall glass of fat free or 1% chocolate milk is just about perfect after an hour or two out on the bike. Plus it helps replenish your lost fluids you lost while you were sweatin' to the oldies.

As it turns out a can of Coke may not be a bad option. A recent study discussed by the New York Times, suggests that athletes that replenished after a hard workout with fructose actually recovered a little faster and lots of people feel that caffeine helps their recovery too.

One Caveat: Just be careful that you don't use your workout to justify eating junk all day long. You have a little leeway to eat whatever you want in the first half hour to hour and a half, but after that it's best to keep on a normal healthy eating plan with lots of fruits and vegetables and reasonable portion sizes.

2) Stop excess inflammation

There are a few options here and the proof that they work is variable. The two main suggestions are ice and compression. You can buy compression socks or tights or all sorts of different garments these days for reasonable prices and everyone says that they make your legs feel great the next day. The scientific evidence for compression garments is lacking, but half of recovery is just feeling better even if there isn't some sort of top secret anything going on in your muscle cells. So if you want to feel better the next day after a hard workout, compression is a good option.

Ice on the other hand is cheap and easy to use: Step one, Remove ice from freezer. Step two, apply ice to recently exercised muscle. The idea is that chemical processes are slowed down by lower temperatures and so the breakdown of muscle tissue is slowed by using ice. This is just difficult to do because it takes some serious self motivation to get out an ice bag for 15-20 minutes after every intense workout or use an ice bath. Unless of course you're a Polar Bear, then you've got an edge on the recovery market.

3) Rest the muscles that just got used

Your muscles need some time to loosen up and rebuild. We've fed them and tried to limit our damages by decreasing inflammation now it's time to rest them and rub them. As the saying goes, "don't stand when you can sit." Lay down if you can. You may not have this luxury since chances are good that you aren't getting paid to lay around at the office, however, if you can sit or put your legs up on a leg rest or another chair you should do it.

Massage is another great tool for loosening up tired muscles. I haven't done any personal research on this but the word on the street is that it's a good idea. Unfortunately, massages are expensive. A foam roller on the other hand is not. Rubbing out your muscles helps keep you flexible and injury free. It also feels great. Check that, the result feels great. The actual process is often quite painful. But it's worth it. (PS- for those of you shaving your legs, the massage part is the one of the most convincing reasons for shaving your legs when talking with non cyclists. If you explain that it's not a lot of fun to have your leg hair pulled out when rubbing your tired muscles and then give them a quick demonstration on their arm if they don't believe you, you will soon have a new convert.)

4) Feel Better

The bottom line is that you want to feel better and to feel rested so that you're ready to tackle your next event or workout. Recovery is just as much a psychological process as it is a physical process. If your brain feels tired, you aren't going to want to get off the couch and do anything. You also won't be sharp enough to be your best at work or play. This part of recovery is very personalized. If it means playing video games, watching a golf tournament (aka napping), reading a book or taking a nap, you can decide for yourself. It's like a choose your own adventure book.

Just remember if you don't have to stand, sit down; and if you can put your feet up or lay down that's even better. Train hard and rest harder.