RT DC Bike Party Presents the Rock n’ Roll Ride: Elvis vs. Bowie

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Sports Recovery for Geezers

Recently I have been doing a lot of reading about sports recovery.  During the season of holidays, I always overdo it.  I go on some extra wonderful, extra-long bike rides, hike with the rescue dogs, and do some heavy chores around the house.  By the end of vacations, I am always wondering why I am so fatigued.  The first answer is obvious.  A good exercise routine includes rest when the body rebuilds - and during vacations "rest" goes out the window.

Here are some recommendations from sports literature about how to improve your recovery after workouts.  Some of these are obvious, and yet I frequently need to be smacked upside the head to be reminded to do a better job.

• Drink plenty of fluids. When you exercise, you sweat.  Your body needs to be replenished.  During extended workouts, start drinking early and regularly (don’t wait until you are thirsty).
• Eat healthily and soon after work outs. Again, after an extended workout, your body needs to refuel.  I have repeatedly read that you should have a good meal of protein and complex carbohydrates soon after hard workouts.
• Rest. Your body needs time to repair and restore, and your body needs more time as you get older.  Failing to have proper rest cycles means you could be digging yourself into a fatigue pit.
• Sleep.  One of the joys of exercise is that it helps you get a good night's sleep.  One of the joys of a good night's sleep is that it helps restore your body, giving you the ability to exercise.
• Avoid Overtraining.  For instance, during breaks going on like bike rides, hiking the Billy Goat Trail B with the dogs, and rebuilding a flower bed probably amounts to overtraining.  Dramatic alterations in activity level are not sustainable.  Changes in exercise levels should be moderate.  If you want to do a marathon or bicycle a century, engage in a training program that builds up your strength.
• Cool Down.  Finish your work out with a gentle period of exertion.   One pro cycling team finishes the race day with 10 minutes of gentle spinning to help the legs warm down.
• Massage. One of the favorite stations on a bicycle tour is the massage stop.  A good massage can help restore your muscles.
• Ice Baths. Haven't tried it but professional athletes swear by them.
• Stretch.  After a hard work out, engage in gentle stretching of your muscles.

My personal take aways:  With age, sports performance decreases and sports recovery time increases.  But this doesn’t mean giving up.  The health benefits of an active lifestyle are well established - and as one friend said, "It's better than the alternative."  Instead, for me, it means being more deliberate with my training, and in particular, making sure I don’t overdo it and find myself in a fatigue pit.  By being more deliberate, I can continue hiking the Billy Goat Trail and cycling out the W&OD for a good long time.

Sources:

• Training for the over 50s, 2Peak
• Lifelong Exercise and Strength Training in Older Adults, Urban Athlete, Jan. 11, 2012
• Effects of age and gender on physical performance, Age (Dordr) NIH. 2007 September; 29(2-3): 77–85
• 7 Recovery Strategies Used by Pro Cyclists, Active
• Ride Hard, Recover Harder, Bicycling

Kidical Mass Arlington Rocking in the New Year

Happy Holidays!  Kidical Mass Arlington will be riding around the streets of North Arlington on New Year's Day to peep some holiday lights and to start 2014 off right.  I could use your help spreading the word.  And of course, you're welcome to come along for the ride!

When: Wednesday, January 1, 2014, 5:30pm
Meet: Westover Beer Garden (Plenty of parking in the lot behind the shops)
End:  Northside Social
Route: http://ridewithgps.com/routes/3497262

More info: kidicalmassarl.blogspot.com

Here's hoping Santa brings you all the bike-stuff you wish for!

The Festival of Lights - sorta

Dear Motorists #bikedc

Trail closure: Woodrow Wilson Bridge Bike Trail Today 10 am to 3 pm

@VADOTNOVA is tweeting "Today at 10am-3pm: We will close the bike and pedestrian trail on the Woodrow Wilson Bridge to allow crews to perform bridge inspections@VA"

December 2013 Bike Maintenance Classes with Arlington Adult Education

 December 2013 Bike Maintenance Classes with Arlington Adult Education

Classes held at the Arlington Career Center, 816 S Walter Reed Dr, 22204

Arlington Adult Education, a program of Arlington Public Schools, is sponsoring the following two bicycle maintenance classes this month.  The classes will meet on consecutive Tuesday evenings from 6:30-9:30 PM at the Arlington Career Center, 816 S Walter Reed Dr, Arlington VA 22204.

BICYCLE MAINTENANCE & REPAIR. Lecture/demonstration on bike fit, breakdown repairs, and the inspection, adjustment, lubrication, and renovation of diverse components. Bike not required. One 3-hour session. $45 residents/$55 non-residents, seniors $35/$45:  Class # GI813D: Tue, Dec 10, 6:30-9:30 PM.

BICYCLE MECHANICS WORKSHOP. This self-directed, hands-on sequel to the Bicycle Maintenance & Repair class lets you tune up, fix, or modify your bicycle or practice inspection, maintenance, or repair procedures. Bring bike(s), supplies, and inspiration. One 3-hour session. $45 residents/$55 non-residents, seniors $35/$45: Class # GI814D: Tue, Dec 17, 6:30-9:30 PM

Advanced registration with Arlington Adult Education (703-228-7200) is required.  Enroll online at [ http://tinyurl.com/2dv57s ] .

For questions about the instruction, please contact the instructor, Allen Muchnick at allenmuchnick at yahoo dot com or 703-625-2453.