How many days should I recover after a big race?

Question

I traned very hard in May and early June to prepare for a tough road race in mid-June. After the race I did one more day of training and then took 4 days off the bike. But now that I started riding again, I think I lost some of my cardiovascular fitness. My legs feel good, ie well rested. But I don't feel I can put out the power that I could before the race.

So what is the best way to recover after a big event and should I have done anything different?

Answer 1

You did right to take it easy after exertion, a few recovery rides  would probably have been better than nothing though!!

The thing that I have found is, keeping up the grub after the event; Recovery drink (I actually drink a chocolate milkshake made from one of those nutritional supplements from Boots the chemist);  Followed by a peanut butter sandwich or two, - then within a couple of hours, a decent pasta meal.

If I do nothing after I have pushed myself, then I feel the same way, - best to keep up some riding mate (albeit spinning at an easy pace).

Best of luck.

.

Answer 2

I suggest recovery rides for two days after the big race up, followed by light training building to the next goal. Don't forget about nutritional recovery ie powerbar recovery drink.