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90min @ 310w raw (400g/carbs)

Saturday was a gnarly effort on the body and the stomach (2,000g/carbs 😋), so what do I do to recover the legs and the tummy? 

Riding for 60-90min the next day would be ideal, but I also gotta support the family and catch up on work, so here is what I did yesterday to recover. 

MOVEMENT: After a mega day, relative to you, could be 20mi, could be 200mi, you may not want to look at your bike for weeks. It’s counterintuitive but moving or riding easy might be better for recovery than just sitting on the couch all day and not riding for days. So the goal is to keep the body moving while keeping the HR low. 

As soon as I wake up, before coffee, I do 20min on the rebounder (tiny trampoline) to get blood moving, it’s a mix of high knees, twisting side to side, small jumps and big jumps… it’s super goofy but there’s research that says rebounding is better than walking and activates the lymphatic system. I really like it because it’s low effort and gets you started moving when you don’t really want to move. 

Then 10min of light stretching, yoga, pushups and pull ups. Then coffee. 

I also for 10-15,000 steps total over 4 walks throughout the day. After work I took the girls to a local fair and we road some rides and they got cotton candy and fancy lemonades. So I got 14,000 steps for the day. 

I hit the rebounder again before dinner with the goal to burn 250cal in a single jumping session. 

FOOD: Sat I ate 10,000+ calories and it came in all day and was mainly carbs. Carbs are such easy and effective fuel, that the body/mind can develop intense cravings after eating so much. So on the day after a mega day, I fast 16-20hrs and aim for less than 200g of carbs for the day. 

This helps the gut completely digest everything, and it reduces the sugar cravings that could have me over eating all week. Fasting sounds terrible, but it’s honestly not bad at all and you may find you have a lot of mental clarity and steady energy. 

Sunday was 167c/242p/97f in 2,500cal. I feel so clean and light after a low carb day with 18hrs of fasting after a high carb day. 

MONDAY: I usually only need 1 day of active recovery as long as I fueled right. If I rode 200mi and didn’t eat enough or got Dehydrated, you could feel like a sack of unwashed ass for a week. So fueling right on the mega day is your first step to recovery.

Then for the first ride back I kinda run a loose program and just feel out the legs. Today, the legs were surprisingly fresh and strong. 250-300w steady was at 115-125hr and I had zero soreness or fatigue. Shit was wild actually given the effort on Sat. It started raining so called it around an hour but the legs feel crazy good, meaning my Saturday fueling and Sunday routine seem to be on point.

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Tyler Pearce Ⓥ

Post Big Effort Program

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Aaaaand it begins… the cave season ☠️

Surprise Surprise… I rant about food 🤓

New Computer Feature 🔓UNLOCKED🔓

Intervals & Volume Eating hacks

90min @ 310w raw (400g/carbs)

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