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Rapid recovery

 
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the toninator
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Joined: 01 May 2003
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Location: Hights

PostPosted: Mon Mar 08, 2004 8:56 am GMT +0000    Post subject: Rapid recovery Reply with quote

Iím doing the 62 mile marathon bike race on Thursday and it could take up to 5 hours to race. Iím racing the regular Xc race on Saturday. Iíve heard baseball players (and others) talk about ice baths and snow skiers talk about the hot tub as a way to recover rapidly. Iíve also heard of a mix of these two together to reduce muscle fatigue and prepare them for another full effort in a short amount of time.
Question:
Which one of these is the way to go, ice, hot tube or both?
Anything else recommended?
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Nathan Winkelmann
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PostPosted: Mon Mar 08, 2004 9:20 am GMT +0000    Post subject: Reply with quote

A hot tube of what? Very Happy Do the ice bath, although you should be fine by sunday. Hot TUB would relax the muscles, but the ice bath tightens the muscles so all the lactic acid is squeezed out. -wink
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the toninator
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PostPosted: Mon Mar 08, 2004 9:34 am GMT +0000    Post subject: Reply with quote

well i'm not quite up to your level of fitness, yet, but i know people take ice baths and for a reason so why not try to utilize that and be better than 'ok'.
i did 40 miles saturday on my F/S at 19.5 on the road and felt the burn. I did 2 laps at waco yesterday and was in pretty bad shape. so i need every advantage i can get.
thanks
t
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The Bike Doc
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Joined: 08 May 2003
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Location: Corpus Christi and Warda, Texas

PostPosted: Mon Mar 08, 2004 7:05 pm GMT +0000    Post subject: Reply with quote

Tonninator:

A few things might help. Do load yourself with carbs the night before each event and during the marathon event keep the energy gels (save those spent packets!) going into you to keep your glycogen from getting totally depleted. Pump the carbs and the protein back into you within the first hour you finish your marathon ride to help recharge your glycogen.

To help stay off muscle cramps, take some TUMS (Calcium Carbonate) with you and eat a couple every hour. You loose calcium in your sweat about 200mg/hr and you can help replace the lost calcium. Though your serum calcium levels will not fall in most circumstances because of your body's tremendous store of calcium in your bones which is rapidly mobilized, you will get the benefit of the carbonate portion in the calcium carbonate to help neutralize the lactic acid and the burn you will feel in your muscles.

Do drink an electrolyte containing sport drink during your ride, drink more than you think you need. If it is hot and humid, you can be loosing form 1-2 quarts of sweat an hour. If you get dehydrated, your body cannot fully recover by the time you do the XC the next day. You can cramp up big time if you get low on potassium or sodium from your sweat losses. Unlike calcium, your body does not have a major reserve of these minerals and they need to be replaced as you ride.

Spring for a good massage when you are done your marathon race. This can help keep the muscles loose and the blood circulating to get ride of the lactic acid build up.

Be sure to do stretching exercises after warming up before each race and after the races to keep the muscle loose and limber.

Now about that ice bath, cold contracts blood vessels and traps the lactic acid in the tissue, NOT squeeze it out. Take a warm soak and do some self massaging of your muscles while soaking.

I hope you do well and most of all have a great time! I wish I could be there, I have to stay put in the cold north country however. Sad

Thanks,
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the toninator
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PostPosted: Mon Mar 08, 2004 7:50 pm GMT +0000    Post subject: Reply with quote

thanks Doc. Sorry your stuck in the Great White North it's going to be awesome weather down here and a great event! (oops sorry to brag)
We'll send some warm weather up there soon.
cheers
t
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Catherine
Moots is best


Joined: 06 Oct 2003
Posts: 118
Location: Houston

PostPosted: Tue Mar 09, 2004 7:44 am GMT +0000    Post subject: Reply with quote

tony, thanks for asking this question & Doc, good information! thanks.
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sleepy
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PostPosted: Tue Mar 09, 2004 4:42 pm GMT +0000    Post subject: one more thing.....sleep! Reply with quote

And don't forget to get a full night's sleep.
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Anonymous
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PostPosted: Mon Mar 15, 2004 9:52 pm GMT +0000    Post subject: Reply with quote

Tums spelled backwards is smuT...never heard about tums on a ride...knowing is half the battle.
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The Bike Doc
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Joined: 08 May 2003
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Location: Corpus Christi and Warda, Texas

PostPosted: Tue Mar 16, 2004 6:54 am GMT +0000    Post subject: Reply with quote

Toninator:

Whats the post race follow-up? How did you survive the ultimate "Smack Buster"? How did your stamina hold out with the tricks I outlined?

Thanks,
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