Recovery for regular Joes

USA
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USA
Edited Date/Time 8/14/2019 2:07pm
I have a relatively physically-demanding week (for a desk job guy) and want to know the best ways to recover quickly. I would prefer to not have to buy anything I don’t have already.

I will go ride tomorrow in the Houston heat and humidity, and then on Wednesday I have a soccer match for a tournament I’m in (in Houston at noon). Then on Saturday I get to race MX, again in the Houston heat and humidity.

Other than hydrating like I normally do (I’ll drink pedialyte the nights before all of this plus lots of water), and probably making my morning runs only be around a mile this week, what can I do to help with recovery? I think I’ve heard that some people use road bikes for recovery, staying around 128 to 140 bpm for a long time, but I could have understood that wrong. Thanks to anyone that takes the time to reply.
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zehn
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zehn 8/12/2019 3:18pm
8/12/2019 3:18pm Edited Date/Time 8/12/2019 3:18pm
Cycling. 45-60 minutes in the active recovery range every day
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USA
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USA 8/12/2019 3:21pm
8/12/2019 3:21pm
mattyhamz2 wrote:
CBD bro
I do have CBD that I will continue taking. No weed though (stupid Texas)
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USA
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USA 8/12/2019 3:22pm
8/12/2019 3:22pm
zehn wrote:
Cycling. 45-60 minutes in the active recovery range every day
Forgive my ignorance, but what range is active recovery? This is the information I am most interested to hear. Figured Moto guys on here would be the best source of info. Is the range variable from person to person?
zehn
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zehn 8/12/2019 3:26pm
8/12/2019 3:26pm Edited Date/Time 8/12/2019 3:28pm
USA wrote:
Forgive my ignorance, but what range is active recovery? This is the information I am most interested to hear. Figured Moto guys on here would be...
Forgive my ignorance, but what range is active recovery? This is the information I am most interested to hear. Figured Moto guys on here would be the best source of info. Is the range variable from person to person?
Mostly depends on your age and fitness level but 40%-60% of your calculated max heart rate is generally considered to be the active recovery zone. I prefer 55%-65% but that's just what works best for me. This can be pushed up to 70% of your max if you are in really good shape, but you'll have to decrease the amount of time you stay in this zone if you go up to 70%. For me, my ideal zone for recovery is 115-125 BPM.

Do you have a HRM?
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chewy4063
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chewy4063 8/12/2019 3:29pm
8/12/2019 3:29pm
Where you racing Saturday? I know district 20 is on Sunday at freedom.

But to answer your question, quicker recovery comes with being in better shape. Need one to have the other. Hydration and rest.
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USA
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USA 8/12/2019 3:31pm
8/12/2019 3:31pm
USA wrote:
Forgive my ignorance, but what range is active recovery? This is the information I am most interested to hear. Figured Moto guys on here would be...
Forgive my ignorance, but what range is active recovery? This is the information I am most interested to hear. Figured Moto guys on here would be the best source of info. Is the range variable from person to person?
zehn wrote:
Mostly depends on your age and fitness level but 40%-60% of your calculated max heart rate is generally considered to be the active recovery zone. I...
Mostly depends on your age and fitness level but 40%-60% of your calculated max heart rate is generally considered to be the active recovery zone. I prefer 55%-65% but that's just what works best for me. This can be pushed up to 70% of your max if you are in really good shape, but you'll have to decrease the amount of time you stay in this zone if you go up to 70%. For me, my ideal zone for recovery is 115-125 BPM.

Do you have a HRM?
Yes, well, a Garmin Forerunner 235 fitness watch. So I’m sure it’s not as accurate as a dedicated HRM. Not sure what my absolute max is, but I’ve hit 200-201 in the heat of battle
emohteeoh
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emohteeoh 8/12/2019 3:34pm
8/12/2019 3:34pm
Active recovery is great, and cycling is perfect for that. The easiest/hardest thing for most people to grasp though is sleep. If you are able to get on a halfway decent sleep schedule of 7-8 hours a night, preferably going to bed and waking up at the same time, you will do yourself some serious favors.
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-MAVERICK- 8/12/2019 3:35pm
8/12/2019 3:35pm
USA wrote:
Yes, well, a Garmin Forerunner 235 fitness watch. So I’m sure it’s not as accurate as a dedicated HRM. Not sure what my absolute max is...
Yes, well, a Garmin Forerunner 235 fitness watch. So I’m sure it’s not as accurate as a dedicated HRM. Not sure what my absolute max is, but I’ve hit 200-201 in the heat of battle
220 - your age = MHR

So shoot for 60% of that.
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AE448
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AE448 8/12/2019 3:37pm
8/12/2019 3:37pm
Even a recovery run can take its toll on your joints, so for these I think it's best to ride road/MTB at a very steady pace. 40-60 mins would be great. This will get the blood flowing nicely through your leg muscles and aid in the recovery if you're stiff from racing the day before. Dont discount the cross trainer in the gym either, great piece of kit for this too.
USA
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USA 8/12/2019 3:38pm
8/12/2019 3:38pm
chewy4063 wrote:
Where you racing Saturday? I know district 20 is on Sunday at freedom. But to answer your question, quicker recovery comes with being in better shape...
Where you racing Saturday? I know district 20 is on Sunday at freedom.

But to answer your question, quicker recovery comes with being in better shape. Need one to have the other. Hydration and rest.
Freedom! I’m excited
USA
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USA 8/12/2019 3:42pm
8/12/2019 3:42pm
AE448 wrote:
Even a recovery run can take its toll on your joints, so for these I think it's best to ride road/MTB at a very steady pace...
Even a recovery run can take its toll on your joints, so for these I think it's best to ride road/MTB at a very steady pace. 40-60 mins would be great. This will get the blood flowing nicely through your leg muscles and aid in the recovery if you're stiff from racing the day before. Dont discount the cross trainer in the gym either, great piece of kit for this too.
For recovery running I have a Bowflex M3 interval trainer thing that I can use to regular my heart rate for long periods. It seems pretty easy on my knees and whatnot
Hoks
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Hoks 8/12/2019 3:44pm
8/12/2019 3:44pm
I know you don’t want to buy anything but I’ve been using Power Dot for my ACL recovery and it’s helped greatly with pain. Whiskey Throttle has a 20% discount
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CarlinoJoeVideo
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CarlinoJoeVideo 8/12/2019 3:45pm
8/12/2019 3:45pm
During heavy active weeks I try to drink a gallon or water a day, eat well(stay away from fried foods and dairy), stretch before and after activity. Foam roller and muscle roller helps get rid of lactic acid that gives you sore muscles.

You can try things like Cryotherapy that only takes a few minutes or Normatec compression therapy if you have time.
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jboyd691
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jboyd691 8/12/2019 5:57pm
8/12/2019 5:57pm
Just a quick heads up the 220-age max HR method is extremely off. You can self test by doing a 30 min time trial or go with science and go to a lab to get your zones made up.

RacerxVT has a pretty good article on how to make your zones by Seiji Ishii. Worth a read.
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Markee
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Markee 8/12/2019 6:17pm
8/12/2019 6:17pm
jboyd691 wrote:
Just a quick heads up the 220-age max HR method is extremely off. You can self test by doing a 30 min time trial or go...
Just a quick heads up the 220-age max HR method is extremely off. You can self test by doing a 30 min time trial or go with science and go to a lab to get your zones made up.

RacerxVT has a pretty good article on how to make your zones by Seiji Ishii. Worth a read.
Link?

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AJ565
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AJ565 8/13/2019 7:03am
8/13/2019 7:03am
Chocolate milk has been a proven recovery drink in many studies.
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ti473
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ti473 8/13/2019 7:12am
8/13/2019 7:12am
I think the best thing you can do is get more sleep... we all live busy lives and people don't prioritize sleep. If you're a coffee drinker try to cut down so you'll sleep better (although some people aren't affected as much), but I'd try to shoot for a good 9-10 hours, or at least 8. When I go on vacation I feel like I sleep so much more and ride (bicycles) so much stronger.
Also try ice baths or at least cold showers. It sucks the first 15-30 seconds but you get used to it quickly and you feel like a million bucks when you get out. Also wakes you the fuck up in the morning.
128-140 seems kind of high for recovery, but if your max is 200, than maybe. I max out at around 180ish and recovery is like in the 105-120 for me.
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Crush
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Crush 8/13/2019 7:20am
8/13/2019 7:20am
In no particular order – glutamin... stretching in front of motos or DH world cup... weed... whisky and sleep.

zehn
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zehn 8/13/2019 7:57am
8/13/2019 7:57am
jboyd691 wrote:
Just a quick heads up the 220-age max HR method is extremely off. You can self test by doing a 30 min time trial or go...
Just a quick heads up the 220-age max HR method is extremely off. You can self test by doing a 30 min time trial or go with science and go to a lab to get your zones made up.

RacerxVT has a pretty good article on how to make your zones by Seiji Ishii. Worth a read.
Yeah it’s not exact but your average weekend warrior type absolutely does not need to get tests to find an effective range for recovery
sandtrack315
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sandtrack315 8/13/2019 9:07am
8/13/2019 9:07am
Just drinking a ton of water is not great when you are sweating a lot. Use this, or something like it: https://rynopower.com/collections/supplements/products/hydration-fuel

Get some protein right after your workouts too. Whey is great for this. In general, just make sure you are getting enough complex carbs and protein.

Light workouts for recovery just to flush the lactic acid.
jboyd691
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jboyd691 8/13/2019 9:13am
8/13/2019 9:13am
jboyd691 wrote:
Just a quick heads up the 220-age max HR method is extremely off. You can self test by doing a 30 min time trial or go...
Just a quick heads up the 220-age max HR method is extremely off. You can self test by doing a 30 min time trial or go with science and go to a lab to get your zones made up.

RacerxVT has a pretty good article on how to make your zones by Seiji Ishii. Worth a read.
zehn wrote:
Yeah it’s not exact but your average weekend warrior type absolutely does not need to get tests to find an effective range for recovery
I would personally devote an hour to self test and get extremely close vs guess and waste my time “recovering” for months on end. I’ve trained with guys whose zone 3 is my zone 1, so there is quite a big range.
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swtwtwtw
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swtwtwtw 8/13/2019 9:32am
8/13/2019 9:32am
Since my moto’ing is typically my full effort day(s), all my daily training is at 125-140 hr, 60-70% of my max, whether it is running or cycling. If I’m unusually sore after a day of moto I do use the 24-72 hour muscle recovery time needed before resuming any thing taxing.
VetMX.com
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VetMX.com 8/13/2019 9:59am
8/13/2019 9:59am
1 teaspoon of Baking Soda in a shot glass after mixing and let sit for 1-2 minutes does miracles for lactic acid and recovery.
Also jumping in a cool pool or water to reduce heat soak. And beer. Lots of cold beer as it re hydrates if you don't drink too much.
After riding Rio I always jump in the pool for 15 -20 minutes to get the heat soak down or my pool when riding here at the hacienda.
sandtrack315
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sandtrack315 8/13/2019 10:02am
8/13/2019 10:02am
kkawboy14 wrote:
Eat spaghetti the night before your race!
That's not how carbohydrates work, but I am Italian and always condone pasta of any kind at any meal. In this case, spaghetti with tomatoes, pepper, and eggs for breakfast would probably be best.

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