Oh Sweet Recovery Days!

by Diana

With less than a month away, I’m happy to report that training is going really well. Following the training schedule on the BC Bike Race website, I have just finished the peak training week – riding over 18 hours, including two 5-hour rides with climbs of over 1500 metres each. The really good news is that I am still smiling and not hurting too badly after these mega-rides! But, yes, my eyes do light up when I see the words “recovery day” on the schedule! No riding, just gentle yoga, and drinking and eating lots.

Recovery techniques are definitely helping. I’ve been reading a training book specific to endurance athletes and following as much of the “normal” advice as possible. So, no, I’m not looking into acupuncture or stem-cell injections to rejuvenate my muscles – yet. 
The usual advice about nutrition, sleep and icing injured or sore muscles seems pretty good. I’ve been trying to do some yoga every day and taking contrast showers. (After showering, turn the water to full-on cold for 30 seconds, then back to warm for a minute. Repeat twice. It really does make you feel alive!)

After a particularly hard ride last week, I thought I could benefit from an ice bath. I had heard of everyone from elite tennis players to local marathoners using them, so decided to give it a go. The ride involved a long climb at the beginning and another one at the end. My legs were quivering as I walked into my house. To the freezer, then the bathroom. The process went something like this:

1. Fill tub with cold water. Add ice from the three trays in my freezer.
2. Step into tub to submerse my legs. No, stop – turn on the heat in the house, first. Then submerse body. (Ooooh, that’s cold!!)
3. Breathe. Breathe deeply. In, out, in…Damn! Forgot that cup of hot tea my friend suggested. It’s okay. I’ll be fine, just fine.
4. Try to remember instructions. How long was I supposed to stay in this torture chamber? 5 minutes? 10? I’ll try for 15. That should be more than enough.
5. Grab book by the side of the tub. Distraction is good.
6. 12 minutes. Okay, that’s gotta be good enough. Emerge from tub. Rub red legs vigorously with towel.
7. Head for the hot shower. Oh wait. What did the instructions say? Flip quickly through training book. Right. No hot shower, “let your legs warm naturally”. Would running up and down the stairs count as ‘natural’? 

Once I finally warmed up again, it did feel good. And, I was ready to ride the next morning. Excellent! It really is a wonder that I still look forward to my rides. They tend to be social affairs, usually with 2 or 3 groups of friends back-to-back. Most still answer my calls or texts. Am I slightly obsessive about this? Probably. But at least I have a good feeling now that I’m actually going to enjoy this journey with Joanna!