My 8 steps to faster recovery:

As the trainings are getting longer and harder, the need for faster and more efficient recovery becomes more important. Here´s my take on better recovery, which I (more or less consciously) do after long trainings:

1. Stretch - My good Swedish friend Haakon Weibull once said "Warm-Up and Stretching is gay"... very precise with a good Swedish accent. Some say "nay" and some say "yay", but most people still recognize the benefits of stretching. I spend 15-20 minutes after long trainings, working with some pretty straight forward exercises. Girls digs boys who stretches ;)
   
   
2. Shower - may sound pretty obvious, but hit the cold water over the legs for 5-7 minutes, which has some (still unexplained) magic effect. It´s painful and it sucks - but it works.
   
   
3. Drink - I have learned that I drop 3-5 kg of liquid during long rides, even when hydrating well during the day. So drink well, isotonics, coca cola or whatever works for you. Until your pee goes transparent again!
   
   
4. Eat - as soon as possible, preferable within 20 minutes after the training 40% proteins (tuna, chicken and what not) and 60% carbs (pasta or rice works for me)
   
   
5. Supplement - I take Amino Acids (BCAA) and a mix of salts sold on the pharmacies here, sodium, magnesium, etc. It´s called "RecuperatION" (great name for a Spanish product, huh?) - works wonders.
   
   
6. Compex - this electronic muscle simulator works wonders on sore muscles. It´s fairly expensive and hurts a bit - but gets your legs back in shape in 25-60 minutes. Takes out the feeling of "heavy legs" which means a lot, especially if you do back-to-back quality (short and fast) trainings!
   
   
7. Massage - do it yourself or find a serious sports pro (like my homie Roberto Ortiz) - hands of magic on the legs every 8-12 days. Works deeper than the compex (THAT actually came out a bit gay) and can work on specific areas, which needs special attention!
   
   
8. Rest - even though my room mate still laugh at me when I pass out on the couch, this is the best moment of the day. Spanish people got it right with the "Siesta" - it´s next best thing after sliced bread! Hit Mythbusters or whatever on the old telly and sleep until some foolish soul wakes you up.

Hope it´ll work for ya too! Enjoy... I´m taking a nap. Besos - T