Episode Topics:
Recovery and 2002 Paris Roubaix Re-watch
Social Media:
https://www.instagram.com/postridecafe/ (https://www.instagram.com/postridecafe/)
https://twitter.com/PostRideCafe (https://twitter.com/PostRideCafe)
Strava:
Aaron - https://www.strava.com/athletes/777347
Sam - https://www.strava.com/athletes/150453
Sam's Ep013 Correction: Morkov was never on Sunweb. I think him being in the national championship jersey looks so close to the Sunweb jersey I got confused. He was on Saxo-Bank which makes sense now.
Strava…..Stats of the week!
Aaron - 194.4mi 6,195ft
Sam - 99.1mi 3,812ft
Ride of the Week:
Sam - 62.74 mi 3,081 ft
Aaron - Fountain Hills Metric - 62.72 mi 2,944 ft
Pro Cycling News:
Topic of the Week: Recovery
https://health.clevelandclinic.org/7-best-tips-to-help-you-recover-after-a-cycling-race/ (https://health.clevelandclinic.org/7-best-tips-to-help-you-recover-after-a-cycling-race/)
https://fascatcoaching.com/tips/recovery/ (https://fascatcoaching.com/tips/recovery/)
https://www.bicyclestore.com.au/blog/how-does-lactic-acid-affect-your-cycling-effort/ (https://www.bicyclestore.com.au/blog/how-does-lactic-acid-affect-your-cycling-effort/)
Stretches with yoga strap - https://www.youtube.com/watch?v=SHFu_Thx0MQ (https://www.youtube.com/watch?v=SHFu_Thx0MQ)
Cool Down Spin - Started doing this more often. I like to stop the Strava the last mile and spin out my legs after a ride. This helps get fresh blood in and metabolic waste out. You also want to continue to move once you are off the bike to avoid your muscles from tightening up.
Nutrition, Hydration and Protein - We like to call it “recovery water” which is a magnesium water mix which can be made very cheaply. That helps with the lactic acid and your sleep. Along with that typically will have a protein shake, carbs and usually a meal high in protein/vegetables.
'Recovery Water' Recipe: 2L Bottle (Chilled) of Seltzer Water or Club Soda and 90mL of Milk of Magnesia. Slowly remove the 2L bottle out of refrigerator and open the lide. Pour Milk of Magnesia into the bottle and replace cap. Shake. Let sit for 5-10 minutes and then reshake. Should see the bottle "suck in" a little. Should have little to no milky residue at the bottom of bottle when settled.
Massage, Rollout, Stretch - A massage would be nice but we aren’t pros. So a combination of a foam roller, massage balls to pinpoint tight spots and a yoga strap are good tools to stretch.
Rest - I’m not a great nap taker but this is always a good idea, barring that a full night's sleep to aid in recovery.
Recovery Ride - Maybe the hardest for me personally just because it is hard to not push myself. Ideally an hour or so ride in Z1 or Z2 just to keep the legs moving.
Race Coverage:
In honor of potential rain, rewatch of 2002 Paris Roubaix (100th edition)
Matt White interview pre-race looks and sounds exactly the same, never knew he was on usps. Group of 30+ goes clear at the start of the race. Nobody expected Boonen to last, pressure on Hincapie. Boonen burying himself for Hincapie chasing down Museeuw, cool to see looking back at the changing of the guard in action; Boonen 21 and Museeuw 36.
Takeaways - Hard to say you should support someone in their 1st year as a team leader but Boonen may have won without having to do so much work on his own. Museeuw had mentioned this being his last year but ended up riding 2 more and named Boonen his successor. Boonen also made the smart move to leave USPS after this year and join Quickstep who could give him support in the classics.
Next Week Preview: ???
