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Recovery Magiq: modalities, methods, techniques, tips, tricks, hacks

11 comments · 141 views
mugwump
Jan 06, 2024 at 11:32 PM
We don't have a thread for this yet?  Can't seem to find one, so I guess we put it in the 'awesomer' thread.

I beat my legs up pretty badly Tuesday when I did six x 100 meter running sprints.  I've been running all fall, run hard up stairs fairly regularly, and figured my body was ready.  It wasn't.  My legs have been sore ever since, though today was markedly better than yesterday.

Because I had gotten out our electric heating pad to loosen the crique in my son's neck, I decided to put it on the sofa, turn it on to max, and sit on it while reading.  Under the glutes and hamstrings.  Don't know why I never tried this before.  

It felt great.  Kind of like a heated car seat after a long ride, but warmer and covering more of my body.  I don't think that topical counter-irritants do much for the muscles as the heat effect is cutaneous, but this did seem to cause my legs feel looser, which was nice, though it could just be a distraction.  Hotter than I can tolerate in a bathtub I think.  Going to experiment with this more.  Even if it's just feeling a bit better sitting and walking around, today it feels worth it

FWIW, I found a study which suggests long exposure to moist heat is more beneficial than dry heat, though 20 minutes is not nearly long enough to make a real difference--https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3808259/

Here's another study suggesting localized heat therapy seems that it could make a difference--https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7492448/


Matt Budofsky
Jan 08, 2024 at 10:19 PM
My mom is a retired physical therapist and all through my younger sporting life she always encouraged a combination of stretching and alternating like every 10-20 minutes between heat (usually in the form of a standard heating pad) and ice whenever I was sore (especially true during 2-a-days for soccer when I could barely walk). Being a rebellious teen I never listened back then but it's easily one of the best recovery techniques I utilize now. It helps keep everything looser and increases flexibility.

Plenty of companies (like Therabody, Hyperice, Ice Legs to name a few) have introduced high tech/low tech products into the area with specialized focus on knees and shoulders. I wonder if these are substantially more beneficial or just makes cycling between hot/cold more convenient. I've also seen a few instagram athletes and youtube cyclists mention topical products like Lactigo- curious if they add any real tangible benefit or is mainly psychosomatic.
mugwump
Jan 09, 2024 at 12:39 AM
@Matt Budofsky

I think I have a sample of Lactigo somewhere in my place.  I have my doubts about it--topical creams have done little for me and I've tried many, and that's in addition to studies that suggest it's a placebo-- but was hip to try.  
BlakeFoster
Jan 10, 2024 at 04:39 PM
I've had some modest success with epsom salt baths after being really sore, but I'm sure it's more placebo than anything and sitting in warm/hot water is really the help.

One thing I have recently started taking again to help with sore legs is L-Glutamine, which is an amino acid that - according to a handful of YouTubers and some fast googling - helps make a complete protein. if you are taking protein after workouts (most should be) or at least trying to prioritize protein in your diet, taking L-Glutamine alongside it/after your workout can be really helpful. I've started taking it again since starting basecamp and it's helped immensely. Here's the L-Glutamine I've used, you can also find it in most nutrition stores or pharmacies with a large vitamin section. 

JP, I had a very similar outcome after doing the NYE Midnight Run; I was sore in places I had forgotten about, that didn't even hurt much when riding because of how the muscle groups are used. Wish I had thought to pull out my electric heating pad then... 

I have one of the knock off theragun massagers which I also use on sore muscles, it does help a lot with releasing tension and helping with inflammation. 
Jules
Jan 10, 2024 at 05:10 PM
Sleep is King. After that ice seems to have turned 180 from "good for rehab" to "prevents necessary inflammation"
eloy
Jan 10, 2024 at 05:17 PM
Yeah, is easy to overthink all of this.

Sleep, chocolate milk or something that bumps protein post ride. I have a theragun roller thingie that's pretty sweet. And don't ignore, that is, address any lasting pain or soreness. Figure out your basics and get them right!

Don't let your iron reserves drop, and go get it! Let's go ride bikes!
GregHoge
Jan 11, 2024 at 02:18 AM
One thing I've found to help a lot for recovering from the hard rides is high carb fueling.  On the order of 60+ carbs per hour.  

In my experience, this also seems to help with DOMS when getting back into the gym.
mugwump
Jan 11, 2024 at 03:03 AM
GregHoge said:
One thing I've found to help a lot for recovering from the hard rides is high carb fueling.  On the order of 60+ carbs per hour.  

In my experience, this also seems to help with DOMS when getting back into the gym.
Maybe I'll try that Maurten stuff on my next long ride.  
mugwump
Jan 22, 2024 at 01:54 PM
A word of caution, or many.

Most Supplements Don’t Work. But That’s Not the Worst Part.

The pursuit of performance in a bottle inherently undermines our attempts to get faster, stronger, and healthier, our Sweat Science columnist argues

https://velo.outsideonline.com/news/sweat-science-performance-supplements/

DavidVibert
Jan 28, 2024 at 02:34 AM
I'm no scientist or expert, but I've been getting older and I can't bounce back from a hard or long workout like I used to, without being intentional about recovery. As a result I've been experimening. I've been trying the following things:
  • A protein shake or protein bar immediately after a workout. This feels great. 
  • A glass or two of non-concentrate cherry juice, like Jumbo Visma use, right after a hard workout. If it's helping Jonas, I'll try it! It felt like it helped during hard summer training, but who really knows. I stopped for the winter.
  • HyperIce - percussive massage gun. I got this a few years ago. It's like the Theragun but cheaper but still high quality. It's great and I feel like it really helps. The only trouble is the energy and attention you have to put into holding it and working it against your muscles, which is where the next item comes in.
  • After watching HyperIce's Normatec Legs air massagers for a few years and a semi-pro friend and a physical therapist telling me they work, I copped them on the black friday sale, and I love them so far. They look ridiculous, but after a workout you can just put them on and the machine/computer massages your legs via air pressure while you watch TV. I've been a lot more consistent with using them over the gun because of that.
  • Hot bath, with or without epsom salt, hot tub, sauna, steam room. A hot bath at home with epsom salt has been of the best effective recovery methods for me. When I'm doing a bike road trip, I actively look for hotels with a hot tub so I can recover after the ride (quality of hot tub has varied!). After spending some time in wonderful Icelandic public bathhouses this spring, I joined the Park Slope YMCA and try to regularly go and use the sauna or steam room. Work has been kicking my ass recently, but my ideal setup would be to bike in the morning then go to the Y, lift weights, then hit the sauna. 
  • Stretching! I get very tight leg muscles so my physical therapist has me doing quad, calf and other stetching every day and after each ride.
  • Pre-ride warm up stretching: I looked up some stuff on YouTube and it helped!
 
mugwump
Mar 05, 2025 at 06:03 PM
Add this to the pile of 'heat aids recovery' articles

https://www.nytimes.com/2024/05/30/well/move/heat-sore-muscles-pain-recovery.html

MaxBucksbaum
Mar 06, 2025 at 04:50 PM
I go to the Russian baths on 1st and 10th pretty often.  Besides it feeling great, when I go with some consistency, I have seen a boost in my whoop recovery following those sessions (usually about a total of 60-90 mins with alternating heat and cold exposure). It only really seems to happen when I've been going every week, I don't see the boost from just a one off session, although it does still feel like it helps.

It's a nice treat post race or long weekend ride.