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Post by kirky72 on Aug 7, 2015 6:49:58 GMT
In my attempt to gain some last minute confidence in my fitness ready to tackle the ard rock on Sunday I went out last night after a days driving to ride at least the 28 miles distance of the ard rock and climb the 4000ft so that I know I have it in me. I'm not sure if this is the best way to train/prepare or not but I always like to know I can do something but I do it for proper so to speak. so 4 hours later I had ridden a recent (last year or so) mtb record for me but with nearly all of the climbing coming in the first 20 miles I still fell just short of the required ascent but hopefully the extra bit of mileage and last few being flat at best should stand me in good stead. however I've woken up with the stiffest legs ever and cOuld be counter productive if it turns out I've over done it and can't be fresh come Sunday morning. I always take a couple of days to recover even after a much shorter distance. does any body have any home recipe methods, suggestions of how I can get my leg muscles fully relaxed over the next two days? I've just done an half hour of stretching but seem to have got stiffer, had hot cold shower concentrated on my thighs and knees last night but obviously didn't help too much. Some pics of the ride. Strava route, little loop from my door (more or less). www.strava.com/activities/362809930  |
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Post by hodgy on Aug 7, 2015 7:11:50 GMT
A nice ice bath is supposed to work wonders ...!
Failing that a nice Swedish masseur ..female of course at the very least it will take your mind off your aches and pains but you may feel some stiffness elsewhere ...
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Post by dirkpitt74 on Aug 7, 2015 7:15:02 GMT
Good luck for the weekend!
I always found a nice hot bath the morning after a marathon helped my legs.
Other than that just keep moving - don't let them tighten up too much.
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Post by Deleted on Aug 7, 2015 8:45:54 GMT
For me - on a Saturday morning before playing in the afternoon I'd just go for a good 20 minutes walk - after training most of the week that seemed to get any stiffness out of the thighs and calfs and loosened me up nicely - nothing to strenuous, no power walking just a stroll somewhere nice for half an hour. Thank me later  |
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Post by kirky72 on Aug 7, 2015 9:40:25 GMT
A massage would be nice but cant fit one in, the Mrs hasn't got the technique.
Ill try a walk and maybe tomorrow morning just have a gentle spin on the exercise bike being careful not to aggravate my dodgy knees.
Gradually getting worse though sat at my desk as I cant stop myself crossing my legs which just makes it ten times worse. Going to find a reason to go out for the afternoon.
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Post by Deleted on Aug 7, 2015 9:56:02 GMT
Deffo try the walking. Walking compared to biking/football (football in my case) is like a counter stretching exercise, you'll be surprised at the difference you'll feel. Don't go walking up hills and stressing the calfs, nice gentle stroll will suffice.
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Post by Marmite on Aug 7, 2015 19:18:40 GMT
Should take it easy before you do a big ride rest ya legs for most the week and good luck  |
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Post by hodgy on Aug 7, 2015 19:50:44 GMT
Well from my point of view what I'm hearing is good ..it might slow you down for the week after ..lol
]Get some Nuun tabs in your water ...even add some to your drinking water a couple of days before the event .
Drink lots of water over the course of the next week ..it won't help with your aches and pains now ..but should ensure that you are well hydrated for the event itself and should keep cramps at bay during and after ..the event itself ..drink lots !
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Post by glynnsixo on Aug 7, 2015 20:07:20 GMT
different things work for different riders. for me its building up the milage or toughness of a ride 4-6 weeks before the event, with the actual event being the biggie. the 'golden hour' is apparently the important time after a ride to take in protein within an hour after riding to repair muscle damage through exercise.as hodgy says drinking plenty and eating carbs before a big ride, and eating and drinking plenty during the ride is important even when you don't feel thirsty or hungry. in the past iv took notice of the type of riding food provided during an event i.e. bananas, nuts, cakes,pastries also jam sandwiches are good. also rest for a week before the event
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Post by kirky72 on Aug 7, 2015 21:54:29 GMT
Cheers thanks for the advice, I did intend to ride Tuesday and then rest for 4 days but ended up having the long ride last night instead so only today and tomorrow to recover, nothing but the gym today with plenty of stretching and don't feel to bad, I couldn't have done the event tomorrow but hopefully should be fine by Sunday after an early night.
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Post by Marmite on Aug 8, 2015 5:58:50 GMT
Cheers thanks for the advice, I did intend to ride Tuesday and then rest for 4 days but ended up having the long ride last night instead so only today and tomorrow to recover, nothing but the gym today with plenty of stretching and don't feel to bad, I couldn't have done the event tomorrow but hopefully should be fine by Sunday after an early night. Good luck pal wish I had the fitness to do it .. |
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Post by kirky72 on Aug 8, 2015 6:59:26 GMT
You should do it mate, I see that you are listed with the same start time as me, so we could help each other round. The 5hrs is plenty if you just keep a very modest pace overall, there's bound to be some downs to increase your average speed. Only need to average just under 6 miles an hour.
You've done a lot of much longer rides not that long ago, you might lack a touch of confidence in it but your body wouldn't have forgot.
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