quad/hams recovery and strengthening

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2008-09-28 11:04 AM


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Subject: quad/hams recovery and strengthening

A few questions regarding the quads and hamstring muscles.  With swim, bike, run killing these muscles of mine, I want to find out the best way to keep them strong and recover.

What I know is that after workouts I need to load up on carbs within the "window".  What else as far as diet will help with recovery, during and even after this window?

Also, should I waste any time in the gym doing leg work?  I figure if s,b,r works out these muscles why bother over-exercising these muscles?  Am I correct in thinking this?

Lastly, if all I do is s,b,r (I also do upper body weight training, but thats off subject) will my quads be stronger than my hamstrings?  Or will s,b,r balance these muscles and grow together?

2008-09-28 2:25 PM
in reply to: #1701647

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2008-09-28 2:33 PM
in reply to: #1701647

Master
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Houston, TX
Subject: RE: quad/hams recovery and strengthening
Just a general healthy diet is going to help recovery, doesn't have to be super strict. Just cut out the junk/greasy/fatty stuff. Then there are ice baths, massages, proper warm ups/cool downs and stretching of course.

I don't really like the word 'load' up.. but it's good to take in carbs and protein post workout.

I think any gym work, especially leg work is counter productive.

Triathletes legs should be pretty well balanced. I had a (don't remember name of type, but you go to them when you have knee/hip and whatnot pains) doctor come in and try to find a weakness in my legs and found none. No matter which way she pushed, also of note, she was darn strong.

Edited by smilford 2008-09-28 2:34 PM
2008-09-28 3:35 PM
in reply to: #1701814

Expert
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Subject: RE: quad/hams recovery and strengthening
smilford - 2008-09-28 2:33 PM

Just a general healthy diet is going to help recovery, doesn't have to be super strict. Just cut out the junk/greasy/fatty stuff. Then there are ice baths, massages, proper warm ups/cool downs and stretching of course.



That's all pretty much right on.

There's no such thing as junk food. There's junk, and then there's food. Just eat healthy, it's common sense what you should and shouldn't eat. After a training session, your body is sucking in nutrients like crazy. I usually try to get a Slimfast drank within that window. It's an excellent recovery drink.

Also don't worry about having to "equal" out your leg muscles to how you think they should be. As you s/b/r your muscles will grow and change how they need to. I'll let my s/b/r'ing determine what how my muscle's form.

Edited by ipull400watts 2008-09-28 3:39 PM
2008-09-28 4:28 PM
in reply to: #1701814

Champion
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Subject: RE: quad/hams recovery and strengthening

smilford - 2008-09-28 3:33 PM Just a general healthy diet is going to help recovery, doesn't have to be super strict. Just cut out the junk/greasy/fatty stuff. Then there are ice baths, massages, proper warm ups/cool downs and stretching of course. I don't really like the word 'load' up.. but it's good to take in carbs and protein post workout. I think any gym work, especially leg work is counter productive. Triathletes legs should be pretty well balanced. I had a (don't remember name of type, but you go to them when you have knee/hip and whatnot pains) doctor come in and try to find a weakness in my legs and found none. No matter which way she pushed, also of note, she was darn strong.

^^ What he said. I am a big advocate of the ice bath and massage. You can do the massage yourself (vs going to someone), just invest in a foam roller or a girlfriend. Make sure you're hydrating well and eating well all the time (not just pre and post workouts). Also, make sure you're getting adequate rest.

2008-09-28 5:32 PM
in reply to: #1701647

Expert
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Hatboro, PA
Subject: RE: quad/hams recovery and strengthening
I have to second (or third) the idea of ice baths. I just started using them after my long runs for the past month or so. Since starting, I have had no soreness from my long runs.

2008-09-28 5:36 PM
in reply to: #1701647

Expert
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Brookings South Dakota
Subject: RE: quad/hams recovery and strengthening




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2008-09-28 6:20 PM
in reply to: #1701647

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Subject: RE: quad/hams recovery and strengthening

Plenty of stretching.

Get a foam roller. I got one originally when I had an IT band problem, and now use it as part of my stretching routine to stretch IT band, quads, calves, and upper back. Hurts like hell for the first few weeks but then it starts to feel good and really makes a difference to recovery.

2008-09-29 5:12 AM
in reply to: #1701647


17

Subject: RE: quad/hams recovery and strengthening
Great advice, thanks everyone!
2008-09-29 6:03 AM
in reply to: #1701914

Regular
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Queensland, Australia
Subject: RE: quad/hams recovery and strengthening
LaurenSU02 - 2008-09-29 7:28 AM

smilford - 2008-09-28 3:33 PM Just a general healthy diet is going to help recovery, doesn't have to be super strict. Just cut out the junk/greasy/fatty stuff. Then there are ice baths, massages, proper warm ups/cool downs and stretching of course. I don't really like the word 'load' up.. but it's good to take in carbs and protein post workout. I think any gym work, especially leg work is counter productive. Triathletes legs should be pretty well balanced. I had a (don't remember name of type, but you go to them when you have knee/hip and whatnot pains) doctor come in and try to find a weakness in my legs and found none. No matter which way she pushed, also of note, she was darn strong.

^^ What he said. I am a big advocate of the ice bath and massage. You can do the massage yourself (vs going to someone), just invest in a foam roller or a girlfriend. Make sure you're hydrating well and eating well all the time (not just pre and post workouts). Also, make sure you're getting adequate rest.

this would mean i would not be able to afford my brand spankin new bike!!!! jokes aside. Ice baths do the trick and a massage cant help... compression garments for 12 hours after the run or whatever do help me as well

2008-09-29 6:25 AM
in reply to: #1701647

Fishers, IN
Subject: RE: quad/hams recovery and strengthening
It takes some time for the muscles to strengthen - yet still when you up the training you always will need to combat fatigue.  As has been pointed out.  Hit the recovery window with glycogen (the sooner the better after workout).  Slimfast, ensure, milk with a scoop of whey protein..whatever just get recovery started.  Ice baths are good - if you add yourself to the water and then follow with adding the the ice to the water it is less of a shock to the system than jumping directly into the icebath.  Foam rollers and the stick are good after the bath.  At night if the legs will not settle down, try a hot bath before bed.

2008-09-29 8:35 AM
in reply to: #1702614

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Subject: RE: quad/hams recovery and strengthening

rc63413 - 2008-09-29 7:25 AM It takes some time for the muscles to strengthen - yet still when you up the training you always will need to combat fatigue.  As has been pointed out.  Hit the recovery window with glycogen (the sooner the better after workout).  Slimfast, ensure, milk with a scoop of whey protein..whatever just get recovery started.  Ice baths are good - if you add yourself to the water and then follow with adding the the ice to the water it is less of a shock to the system than jumping directly into the icebath.  Foam rollers and the stick are good after the bath.  At night if the legs will not settle down, try a hot bath before bed.

I would recommend the foam roller and stick BEFORE the ice bath. I wouldn't foam roll or stick cold legs. Massage is always best on warm legs...

2008-09-29 9:04 AM
in reply to: #1702803

Master
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Houston, TX
Subject: RE: quad/hams recovery and strengthening
LaurenSU02 - 2008-09-29 8:35 AM

p>

I would recommend the foam roller and stick BEFORE the ice bath. I wouldn't foam roll or stick cold legs. Massage is always best on warm legs...



For sure.
2008-09-29 9:09 AM
in reply to: #1701647

Runner
Subject: RE: quad/hams recovery and strengthening

You don't need to worry about recovery after every workout.

I have never done an ice bath.  Or massage (other than for PT).  Never saw a need.

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