EPIC TRAINING SYSTEMS
Endure, Excel, Achieve.
Ultra Distance Cycling Page 2
We help athletes
achieve their goals
to win, race, or be
fit, and to discover
for themselves our
passion for cycling
achieve their goals
to win, race, or be
fit, and to discover
for themselves our
passion for cycling
Post-ride Recovery Ultradistance riding can give you some epic highs, why else would we do it? But with those highs come some lows. I call this "Rider's Hangover". Such an extensive amount of riding is physically taxing, and your body definitely lets you know it. After a ride of this magnitude, you can expect: Muscle soreness Some Nausea Headaches There are however, some steps you can take to help speed your recovery. Think about the four Rs as a method. Rehydrate Refuel Rest Ride Rehydrate--It is absolutely necessary to replace the fluids lost while riding. Refuel--Eating afterward is essential. Begin by eating within the "magical" 30 minute window. Your body is craving for nutrients. Ensure a good mix of protein and carbohydrates. Rest-- is a natural follow-up to extreme exercise. I find propping my legs up with cushions helps my legs feel better. Ride-- Get back on your bike. While rest is good active recovery is better. An hour to two hours will suffice. This ride should not include hills. Resist every temptation to chase down people that pass you and use discipline to keep the intensity low and stay true to your workout plan. Following the four Rs will help you Rebound from your last Ultra and have you feeling stronger for your next. |
In My Opinion... (Random thoughts on Ultra) Rest/Aid Stations-- make them short make them count get back on the bike I am not a great climber, nor am I great powerful rider that hammers along on the flats at 25 mph. Honestly, I'm not very fast at all. The only reason I do well at my Double Centuries, is that I don't spend much time at the aid stations. Here are my thoughts on how you can, beginning with your very next (or first) Double Century improve your time by 30 minutes!!! Do you want to improve your time at a DC? Have a plan for each and every stop you make, no wasted efforts or time. Please finish all fluids before pulling in to the stop. Make prudent use of your time, don't rush, and don't forget anything. Your stops should have a certain pacing, rhythm if you will. Try to do the same thing at EVERY checkpoint EVERY time- have a routine. Consider this, how hard is it to improve your "rolling time" by a 1/2 hour? Alright now consider this, How easy is it to cut 5 minutes off of your six stops? A. MAKE THEM SHORT. Reduce your time at the rest/aid stations. While this seems obviously clear to most riders, there are riders that spend too much time chit-chatting at the stops. I see them fussing about with no apparent plan. I visualize EXACTLY what I will do I pull into to a checkpoint. I go over it in my head over and over. Wanna talk? TALK ON THE BIKE--GET BACK ON THE BIKE! B. MAKE THEM COUNT- Take care of all your needs. Go potty first if the lines are shorter, fill bottles first if that line is shorter, go potty before the stop if you are out in the boonies (be discreet), then the you don't have to wait in line at the rest stop. Strip cold weather clothing, or put it on, sunscreen, lip balm, read your route sheet do all these things and GET BACK ON THE BIKE. Eventually, you will be skilled enough to do many things while the wheels are still rolling. C. GET BACK ON THE BIKE- Funny thing if you are not on your bike you are not moving towards the finish line. Grab your food and eat it on the bike. Grab different choices and see which is appetizing to you. Every thing you do at the rest is aimed at what do you need from this stop until the next stop. In my opinion, sitting down is a mistake-- stay moving-- GET BACK ON THE BIKE. Shade is the only exception to the rule. There are some rides where the Mercury can rise above 100F -find shade and cool down and douse your head with cold water then-- GET BACK ON THE BIKE. D. When I train I carry lots of dollar bills. I make my stops at convenient stores and leave enough singles on the counter to cover the cost of the fuel (fluids, food) and boogie out of the store. This is the same way I do my stops during Brevets. I am BACK ON THE BIKE in less than 3 minutes. |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
| |
 |
Custom Search