David Gillen's Group - FULL (Page 22)

Make sure your brakes are not rubbing on the new rims.  Otherwise, you're probably still not recovered.  I'm not! 

Skim milk is a good source of protein and your muscles need protein for rebuilding.  The chocolate provides the carbs which are also very important.  Studies have shown that chocolate milk is as good if not better than many commercial recovery drinks.  I've never used it, but I believe that it works.  

The important take-home message is to be sure to get plenty of carbs along with some protein soon after your finish your tough workouts! 

How soon after completing a session should you try to eat/drink?  I try to do it immediately after but is there a time where if you wait too long it is not going to help?  I can one attest to Cmilk and having benefits.  I have never really done anything after training as far as recovery.  Heck, half the time I don't if sit down and rest for very long after.  This past week I made an effort to "Recover" after each session.  I would lay down with my legs up and drink some cmilk.  I will tell you I have felt great all week and have put in a lot of miles/hours compared to prior weeks.

I've heard many different "recover windows", but they're generally 0-30 minutes after the session.  I also read that your "short-term" recovery last about as long as your training session.   Thus, if you go for fast and hard 30 minute run, you had better have a at least a little protein and carbs very shortly after your finish.   However, if you go on a 3 hour ride, you don't have to inhale your Cmilk right after getting off the bike. 

Man, that's great you've prioritized recovering this past week and I'm glad your seeing the benefits of it.  I know with your wife and son it is probably pretty hard to get in some quality recovery time.  However, try to keep up with your "short-term" recovery after your long and tough workouts.

By short-term recovery, I mean that 30-120 minute window after your session.  During this time, try to stay off your feet.  Elevate them, get plenty of carbs and protein.  Massage your legs a little.  I use "The Stick".   Ice your legs if you think they're inflamed or will become so.   Take a 30 minute nap.  

Anyway, great job this past week and this good recovery will really help you on Sunday.   

Yeah, this is great.  I love reading the race reports also, so everyone please keep writing them.  Go Team! 

You put in a really big week last week with a 50 miler on Wed, and then another 60 on Saturday!  That might have been over doing it.  Remember the 10% rule, and if you miss a key, long workout don't try to make it up by doing 2 long workouts close together.   At this point, you should have a week between your long rides. 

And, Pene, above all, patience!  Rome wasn't built in a week, and you're trying to build a base as big as the Colosseum.  So give it time. 

I had never heard of the Bix until you and Pene started talking about it, and now I'm quite intrigued.  15,000 is a huge race.  I'd like to try it someday.  Be sure to write a report and tell us all about it.  July 28th, right?  

Not quite as bad as:

OR

These weren't me obviously, but they're fun none-the-less!

I've tried counting my strokes a few times, but I can never do it consistently b/c I tend to lose count.  It did help me to just count every other stoke (i.e., every right arm stroke) and then just multiply by 2.  You might be off by 1 stroke, but it's close.  Also, since I breathe every other stroke, I can just count breaths.   But, I still lose count pretty easily. 

BTW, If I remember, I'm about 20 strokes/length.  Not very good, I know, but it is what it is. 

Hey, Pene, what happened to your avatar?