Did a race, trail race actually with 1700’ climbing, and more importantly descent, at a pace (well, effort) that was foolish for my fitness. Legs are hammered, really sore, walking in pain and like an old(er) person. Tried Ben and Jerry’s as a recovery device the next day, but that, oddly, did not help. Do you guys do an easy (and painful) run to deal with it, or is it best to stay on the bike for a few days, and just keep the blood flowing?
Did a race, trail race actually with 1700’ climbing, and more importantly descent, at a pace (well, effort) that was foolish for my fitness. Legs are hammered, really sore, walking in pain and like an old(er) person. Tried Ben and Jerry’s as a recovery device the next day, but that, oddly, did not help…
That’s like “icing for 20s”. You need a longer, more committed program. It works - but you have to put in the time.
I’ve had really good luck using “the Stick” and foam rollers. They can hurt a bit if used properly, but it hurts so good!!!
Tried Ben and Jerry’s as a recovery device the next day, but that, oddly, did not help.
Wait, were you eating it or bathing in it?
As a youngster (<30) I could struggle through a few days of easy recovery paced run. Now (>50) I find I benefit more from a few days of riding or swimming.
Victor
Swim helps me for some reason. I really have no kick. I think its just the water moving on my legs.
You have DOMS, pretty typical (you can Google lots of recovery plans…plan on a bout a week of walking stairs funny, btw). Do easy bikes to keep the blood flowing and muscles moving. Ice for the first 24 hrs. post event; after that do alternating hot/cold (always ending w/cold). Use a foam roller or massage stick. Wear compression gear post-workout and to bed.
Clearly it will be gone in a few days, great thing about triathlon is there is alwyas a sport to train - swim is great. A couple of days your legs will be stronger and you don’t have to struggle through a couple of ugly runs and chance the injury.
Did a race, trail race actually with 1700’ climbing, and more importantly descent, at a pace (well, effort) that was foolish for my fitness. Legs are hammered, really sore, walking in pain and like an old(er) person. Tried Ben and Jerry’s as a recovery device the next day, but that, oddly, did not help. Do you guys do an easy (and painful) run to deal with it, or is it best to stay on the bike for a few days, and just keep the blood flowing?
I’m eating Ben & Jerry’s right now as my recovery from a half yesterday - it seems to be working! I also did an easy 45 min spin, foam rolled & went to the chiropractor. Swimming tomorrow - lots of breaststroke to help the hips!
Good luck with your recovery.
walk it off
Did a race, trail race actually with 1700’ climbing, and more importantly descent, at a pace (well, effort) that was foolish for my fitness. Legs are hammered, really sore, walking in pain and like an old(er) person. Tried Ben and Jerry’s as a recovery device the next day, but that, oddly, did not help. Do you guys do an easy (and painful) run to deal with it, or is it best to stay on the bike for a few days, and just keep the blood flowing?
lol, I don’t swim, haven’t done a tri for a year and a half… I’ll stay mostly on the bike, though I did a couple miles of walk/run tonight and at least made the legs feel better once in use. I do remember that sitting in a pool was great after a long run, but forgot, and missed the chance after the run on saturday. Thanks all for the input and ideas.
I’ve always found hot/cold water therapy is helpful when your that sore… It’s and easy way to get blood moving and help recovery without adding to the damage.
I’ve had really good luck using “the Stick” and foam rollers. They can hurt a bit if used properly, but it hurts so good!!!
X2, then I do a recovery ride and just ride watching the scenery and zero plan. Just a slow ride.