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2 weeks ago I did a stupidly long road ride*. I didn't ride at all for the week after - I had no desire to even look at a bike. Started riding again this week but have been struggling with virtually no top end and tonight doing a hilly ride I'm well off my usual climbing speed.
For those of you that do things like solo 24h races and the like, what sort of recovery time do you experience before you are back to being fit for racing. Little worried as I'm starting TTing again in 7 days and on present form will be struggling.
*440miles in one go.
I book a premier inn for the night after my 24's, pop in shower, eat a super sized Sunday roast with a beer and fall asleep.
I'm fine the next day.
I don't do races, but I sometimes do 70-100k mountain bike rides for "fun" (2000m-2800m of elevation). Usually takes me 2 days to recover reasonably well. 3-4 days plus for complete recovery. Although that's only about 6-8 hours riding. 24 hours riding would be a hell of a lot more I'd think.
I try for a couple of 200 mile rides a month during spring and summer normally recover in a couple of days but when I ramp the mileage up past 250 in a day that really hammers me can take a few weeks to feel normal again
It kinda depends how well prepared and how well rested you were going into it.
When you do a massive effort like a 24hr event you pretty much instantly give yourself overtraining. How well prepared and rested you were before hand will determine the extent of the problem.
In addition it depends how deep you go during the ride. If you bonk half way in and ride 12hrs in survival mode you are going to seriously screw yourself up.
I've gone really deep a few times (1x24hr attempt and 2x week long road tours). It took me about a month to recover properly on each occasion.
Don't ride unless you are mentally up for it. Don't do anything other than short easy spins until legs feel fresh again. If you have any food cravings, go ahead and indulge them. If you feel sleepy, take a nap.
I've not stopped eating since Sunday (Mayhem) 🙁
Irrespective of the time period, first ride* afterwards is always rubbish, though it comes back after 3 or 4 rides provided you take it fairly easy.
* or run or kayak - I used to do stupid long multisport events - the same sort of distance as you did, but split across running/walking, kayaking and off-road biking
First ride always crap.
Comes back quick and usually stronger.
The importance of short slow recovery rides soon after event is not to be dismissed.
Simply Sitting on your arse/Lyin on yer sofa is not good recovery.
Rough arithmatic suggests you were in the saddle for at least 30hrs?
I would say that would give a pretty enormous 'trough of fatigue'!
Recovery spinning should help reactivate those legs.
I've done 24hr runs and been back to my usual placing in the field at short races within ten days. I felt worse and took longer to recover after failing to complete such runs so your mental state can affect it as well. Lots of things can affect recovery: age; general level of fitness; nutrition; hydration; stress of family life/work.
I was once told that the benefit of being a professional sports man/woman wasn't that you had time to train but that you had time to rest and recover. Of course they also have access to physios, masseuses etc. to help after an event.
I did mayhem ( 16 laps) and sat on my bike properly yesterday for the first time.Did a recovery spin on turbo on Tuesday but my arse is very baboon like so it hurts!!!. Legs still feel a bit stiff but i'm surprised how well I've recovered. Like grtdkad I haven't stopped eating either. Trying to make sure I'm eating plenty of protein cos I find that helps with my recovery. Out again training next week!!.