Yesterday I finished an anual bike race - 100km of cross-country riding with 6000m total elevation that many amateurs (over 2000) around here attempt. For most people it takes between 5 and 12 hours to finish and it is quite taxing. It's my 6th year doing it and while I usually manage to feel quite fine within 24 hours, some of my friends with less praparation complain of soreness and nausea for 2-3 days. What would be best strategy to recover after that? Including:
- How to decrease muscle and joint pain and cramps?
- How to treat inflamated legs / butt?
I imagine marathon recovery tactics might be similar.