Investing in Leg Compression Recovery Boots

[handsdownthebest]

I'm 60+ and find it increasingly more difficult to recover from lengthy exercise session (endurance cycling).
Thinking of investing in a pair of compression recovery boots.
Any advice and reviews for me please.

I've got a studio bike and a huge part of the classes/rides on there are the warm up and cool down sessions. I think if you're getting aches the next day, you're not getting the lactic acid out of your muscles.

I did a 45 minute cycle the other day for example (was mountain biking and a pretty tough resistance level) - the warm up was around 12 minutes and the cool down 17 minutes.

Thanks for the reply. My rides tend to be 100km+ hilly rides 3x/week and a gym spin is more of a Monday recovery ride.
I'm about to go on an extended (12 day very hilly cycling trip) so there will be no time for recovery rides and will also travelling and staying in different hotels most nights.
Thinking of getting compression boots to get rid of the lactic acid whilst chilling in hotel (if we get a chance) 😅 I've never had an issue...maybe it's my age catching up with me 😳

Blimey no wonder your legs ache. Have you tried the cold water bath thing though I always think it looks like torture?

Do you take any supplements?

I run a lot and I have to say creatine has had a dramatic effect on my ability to recover from a hard effort & do a quality session the next day without being hampered by soreness or have to cut it altogether.

I did start taking it but then wasn’t sure if it was making any difference. but I am very willing to try again.
Can I ask, how do you take it, when and how much?
I have a couple of weeks before my trip so would have some time to let it build up in my muscles

One teaspoon a day mixed in with a protein shake. Not a heaped one, a normal medicinal teaspoon

It doesn't seem to dissolve well in cold drinks if you just stir it in and you can't put it in hot drinks I don't think

I have considered using the protein shaker for my normal drinks as I don't always need a protein shake daily and putting the creatine in that. I might try that today actually.

I don’t actually drink protein shakes (maybe I should). When I took it I would just drink it in plain water.
I will restart taking it from today. Just come in from a long ride and my legs are killing me. 😁

I really think it will help. This time next week I think you'll be wondering if you feel better but might be imagining it but two-three weeks in I think you'll be sold.

Orange juice and creatine in my protein shaker was ok. I don't like the gritty film you get in a glass of water & I feel like it wastes some.

I think a protein shake immediately afterwards will help too tbh but one thing at a time!

I like the clear whey ones from my protein. Tbh normal nesquik and full fat milk is probably the best bang for your buck if you like milky drinks.

Another endurance cyclist here! I found a post ride protein shake for anything 3h+ (and making sure I was aiming for >100g of protein a day at 58kg) was key for me doing a decent training volume.

Are you also fuelling your rides property? If I get my fuelling wrong I find recovery takes a lot longer than normal.

I dont have recovery boots but do use a theragun post ride. It's helpful but the protein and fuelling are the big drivers. Although keen to try creatine too as have heard good things, although no experiance myself.

Very interesting. So I think that my usual fuelling is not sustaining me anymore. I did an Alps trip a few weeks ago and for the first time struggled on the mountain rides. Can I ask which protein you are taking? There is so much choice out there and am a bit overwhelmed with it all.
Think now that I'm 62, I really need to get with the program with all things fuelling and nutrition.
I really appreciate the supportive replies.

Hi @handsdownthebest I am not a cyclist, just a currently injured runner!

I have started creatine, too soon to say if it works - but look at Stacey Sims on creatine. Apparently there is evidence that Creapure creatine is much better. It is used by various brands/ makes and some even do their own creatine and a Creapure version too. I am using Reflex Nutrition one.

I also never used protein shakes but started since this injury because I'm told I need more protein to help tissue repair. I'm now using Bulk protein isolate. They do a shaker bottle that you can get on Amazon for a fiver. I put the creatine in that. Seems to work!

On top of protein shakes after riding I can recommend those lacrosse ball style massage balls to ease tired and tight muscles. As an additional plus they are dead cheap - about a fiver - and very easy to pack in your bags on a cycling holiday...

Sure. I use Bulk Soy protein (this one ) but i am thinking of getting their Vegan All in One which has added creatine in it next. I'm lactose intolerant hence the soy but my OH uses normal protein from bulk. He also notices reduced recovery in hard blocks without it.

For rides, particularly ones in Alps/Pyrenees with long climbs, I really rely on home made carb bottles. I find it much easier to drink carbs regularly than eat solid food. For long days i will take a sandwich bag of mix in my pocket for when i re do bottles.

I do a mix of hydration tabs, maltodextrin and fructose mix - much more palatable than ones on the market, cheaper and i can tweak the exact ratios to suit me(I used claude to get the initial composition and then fed back how i felt and tweaked to get it just right). I get the powders on amazon, and it's honestly really easy to do.

This got me round the marotona and etape this year alongside managing real life too.

Thank you so much for all this info. That’s super helpful. I will have a look at all the ingredients. I def went wrong with not enough carbs in the Alps. One of the issues I have is that I don’t like anything too sweet. I struggle with dates and flapjacks and also not keen on peanut butter which is what my ride buddies seem to go by.

Definitely try the homemade drinks then, it's a very faint sweetness!

Only thing i'd advise is doing a bit of gut training and don't go for a super high concentration straight away.

Good luck!