Recovery 101: How to Recover Better, Recovery Hacks That Work, and more (Ask a Cycling Coach 256)

[@EnigmaticAnomaly]

My legs usually always have some degree of soreness to them. Even with a couple off days a week. One way I've come to determine if I'm overdoing the intensity is that my gut starts acting up, getting gassy and burning a bit after everything I eat. I tone it down for a few days and I'm good to go. When you're too dumb to listen to your body, like I am, your body has a way of making you listen.

[@YourKingdom-bo7jw]

I've been using a Ryobi car buffer on my muscles before and after every ride and have been BLOWN away at how little muscle soreness i've been getting.

[@MrJava1593]

Wow, your channel has been the de facto source of my training! Thanks!

[@owencleverton2509]

JavasBest : #MeToo!

[@jefkeperemans6621]

This podcast kept me elevated all the way through.

[@gregverellen3693]

Good to be back

[@YourKingdom-bo7jw]

Another awesome podcast! Love it guys! Thanks you. Dr. Robert Morse talks a lot about the lymph system. As he puts it we are 2 fluids (blood and lymph) and a bunch of cells.. Key point is as stated the lymph system doesn't have a pump.. unlike the blood that gets pumped by the heart (obviously) :D

[@hotwheels43]

The one discipline I never seem to get right. Thanks for the tips and push in the right direction

[@randygalisky6973]

It sounds like flossing is trying to do the same thing as Active release Therapy (ART). I have had tremendous success with ART, it cleared up issues in one or two session that months of what traditional physio therapy could not accomplish. ART is very painful however and learning to breathe and relax through the treatment is very helpful.

[@YourKingdom-bo7jw]

Do yourself a flavor and check out structural integration and see if there is a practitioner in your area. Incredible fascia release and with a good practitioner there shouldn't be any bruising or pain. Life changing !

[@gasgano8255]

14:10 right but what if i train hard, have a stressful job, drink a lot of Monsters and play until late in the night? 🤔

[@benboyd767]

I stretch and roll my legs. The roller has a vibration function which I feel helps accomplish a lot of the same claimed benefits of flossing. Thoughts???

[@fredcappon1022]

Amber, Graston can be good for tendonitis. The strong mechanical stimulus provided by the cross friction causes Mast cells to degranulate which promotes an inflammatory response and hopefully flushes out the inflammation in the tendon.

[@danielfox1301]

Thank you guys for all your advice, these videos would be worth the subscription alone, I'm on a TR plan and I like walk about an hour a workout, is that good too? Also, do you have any recovery advice for anyone working a very physical job. I operate a saw and lift a lot of steel all day, how does that affect recovery. I know I should submit a question but don't expect you to cover recovery for a while. Cheers Danny

[@shredeasy8580]

i have a floss band, its pretty good for us mountain bikers. Find after days at a bike park and I have arm pump it defo loosens up the forearms.

[@jaykeenan6884]

Hi guys, any opinions on the AMP cream that's supposed to help prepare muscles before exercise and to aid recovery?

[@DiegoRevs]

I use it a couple of mins prior to a hard workout!

[@matthewk3233]

@@bikemike1945 And Lance got angry at it :)

[@marcdaniels9079]

BikeMike Dylan rocks! 🤣👍

[@Knud451]

Good info! I often get so tired in a training block that I lose my appetite (not even craving sweets etc.) Any tips to combat that? It's not really conducive to endurance training to not eat :) And I guess it also impact cortisol in a negative way.

[@Stubbo1950]

Hey Chad, keen to get your feedback on why you choose the OURA over the WHOOP as I've been looking at both of these for a while to try and aide recovery.

[@TrainerRoad]

From Coach Chad! "I chose the OURA because it’s a ring. I didn’t like wearing the Whoop strap, way more cumbersome. Also, I only wear it at night to track sleep trends. I don’t have a ton of faith in any of the other claimed utility either product offers just because the research is still pretty spotty." Cheers!

[@enki42ea]

Any chance you could cover devices that claim to help recovery? Like pnumatic boots from normatech and others)

[@chickenleg123]

As a competitive criterium cyclist, using the hypervolt recovery gun is good. But overall, ice baths, cryotherapy, physical therapy and massages are great

[@enki42ea]

@@chickenleg123 I know I've bathes feel food but do prevent your body from improving from the workout

[@TrainerRoad]

We've touched on recovery boots in the past and ultimately, there’s no conclusive performance improvement from those devices, but they do force you to lay down and do nothing, and most feel good too, so that will help with recovery.

[@enki42ea]

@@TrainerRoad this kind of implies that it decreases pain but might hurt recovery in the same way nsaids hurt recovery by decreasing signaling hormones www.ncbi.nlm.nih.gov/pmc/articles/PMC5491247/

[@simonsimon8213]

Most of it doesnt work like the boots, Massage gun and all those fancy Tools. I recommend focus on the Basics but if it feels good you can spend money on it but you shouldnt expect a lot of benefit

[@naturesgiving]

How long does/can it take to come down from sympathetic nervous system over stimulation?

[@TrainerRoad]

Parasympathetic activation happens almost immediately. Our bodies are designed to survive, relax, and conserve energy when possible. In a clinical perspective, rate of reduction in one’s heart rate post exercise has been known to be a great predictor of cvd risk factors. As an aside, sympathetic drive is very subjective and can be influenced in a number of ways, not the least of which is stress from non-training exploits. Chronically high stress means chronically high stress responses and is part of the syndrome that leads to so-called ‘adrenal fatigue’.

[@naturesgiving]

@@TrainerRoad and when overreaching has occured for 4-5 weeks how long can recovery and supercompensation take, 1 week, 2 weeks? After a 5 week block I assume after 3 weeks of recovery de-training would occur but what about in an experienced professional athlete, is it possible to do a 10 week block and take 3-4 weeks to recover and supercompensate? thanks!!

[@allent1277]

I shifted my training at the evening before the lockdown I was doing it at 8am-9am ... and work in the afternoon.. now my sleeping pattern is all over HAHA

[@alexpan77]

@12:30 Coach Chad: " I cant think of anything that stays chonically elevated that leads to good things" Everyone else laughs in the chat

[@thomasjackson4702]

What do you recommend if you miss all of your marks in your training session? Redo the session, or count it as a bad day?

[@TrainerRoad]

This is a great forum response that addresses this exact question :) www.trainerroad.com/forum/t/whats-the-consensus-on-failing-workouts/13030/2?u=bryce

[@timrehak4048]

What was so funny at 12:50-ish?

[@TrainerRoad]

There's gotta be some sort of inside joke we missed there. Haha!

[@investireocaminho33]

Great

[@timtaylor9590]

to say legs on the wall doesnt help recovery is just like saying cold theropy doesnt improve recovery, but the fact is it does help recovery.

[@CarlosEscorcio]

And how about compression socks?

[@beesplaining1882]

I don't know that they help with recovery but when I use them especially for longer rides (2 hours plus) my feet feel great during and after the ride. But I've never really had a problem with my feet swelling before getting compression socks though.

[@borasumer]

TLDW: Eat better, sleep better, workout better.

[@jadsru1]

Whoop is also great for recovery. I'm surprised Nate doesn't have that in his arsenal yet.

[@bryanoliver1900]

Hey Chad want to join me in the Dry July Challenge

[@timtaylor9590]

the bullet from the gun shot doesnt kill you its the damage it does.... thats the same as saying legs up a wall doesnt help recovery, theres always a process and processes within processes that we dont know about if the act leads to a favorable effect then who cares why or how, just do it.

[@aidy200]

So.., it’s a ring.. it’s ring shaped.. 🤣

[@beesplaining1882]

Can meditation help in recovery? I've heard that meditation helps reduce cortisol and reengage your para-sympathic nervous system.

[@simonsimon8213]

For me it helps psychological recovery, about physical i dont feel a lot but i know some people Who do it after a hard workout to calm down