Active recovery

[Gee]

I am a believer in active recovery directly after strenous exercise.

What about the day after? After a weekend of long hardish rides, I feel a little stiff and sore in the legs on Monday. Is it better to take the day off completely or do a recovery ride?

[Serial Midget]

If you are physically exhausted you need rest - if you are merely stiff in the muscles and joints a bit of movement and excercise is good.

After a marathon or 50K I usually get back out there and do a 3 mile run - it that is too much I'll hit the bike for an hour. The circulation helps remove lactic acid as your muscles begin to rebuild.

[Heidi]

I usually take Monday off. If I do ANY riding, it's a light spin.

[I Are Baboon]

Originally posted by Serial Midget
If you are physically exhausted you need rest - if you are merely stiff in the muscles and joints a bit of movement and excercise is good.

I agree. Your central nervous system needs to rest, and you also need a mental break.

[Gee]

I actually prefer taking the day off completely. Recovery riding is boring as hell.

[Serial Midget]

Originally posted by Gee
I actually prefer taking the day off completely. Recovery riding is boring as hell.

Active recovery doesn't have to be the same sport or excercise, cross training as a from of recovery is not a bad idea. I've done a whole lot of biking this last week but very little running. Even though my current training plan calls for an easy 5 mile run tonight, I feel like my legs need a break. I'm going to swim a mile instead.

[Heidi]

Originally posted by Serial Midget
Active recovery doesn't have to be the same sport or excercise, cross training as a from of recovery is not a bad idea. I've done a whole lot of biking this last week but very little running. Even though my current training plan calls for an easy 5 mile run tonight, I feel like my legs need a break. I'm going to swim a mile instead.

Dammit I really need to get into swimming. But I worry now because I have soooo little impact exercise in my life and that would just add to the issue. I remember reading something about how some is good for bone density.

[bbmj]

you might try dragging a sled, and check out this article
http://www.elitefts.com/documents/restoration_methods_steven.htm

http://www.elitefts.com/documents/restorationPart2.htm,
there are a bunch more articles you should check out on active recovery at that site,
this has some info on active recovery and other good info
http://www.testosterone.net/html/146gpp.html
charlie

[Serial Midget]

Well... go to one of your better running stores and try on a pair of Montrail Leona Divides with your normal cycling socks. Then try running about 1 mile before each trail ride - on the trail you plan to ride. It's a good warm up and an easy way to strengthen the joints and connective tissues. :cool: I think I read somewhere that it only takes about 6 miles a week to add bone mass.


Originally posted by Heidi
Dammit I really need to get into swimming. But I worry now because I have soooo little impact exercise in my life and that would just add to the issue. I remember reading something about how some is good for bone density.