First off, congratulations on your achievement. To go from 22 miles to 154 in two days is remarkable, if a little overly ambitious. Given the cause, I can understand why you did it. But you survived and it shows that limitations are often only mental. BTW, what was the farthest in one day?
Your current state (that truck collision feeling) shows why it is helpful to build up to long distances if one doesn't want to pay a big price. The suggestions for recovery offered so far are great. I would do some brisk walking or jogging as well.
All of Mortgaged's suggestions about hand numbness are spot on. I would add that, given the circumstance, your hand numbness is not unexpected. Having previously ridden relatively short distances prior to your epic undertaking, I suspect that as the miles piled up your back and core got more tired and you spent a lot of miles supporting your upper body with your arms and hands.
If you gradually build up the length of your routine rides, I bet you will find that the hand numbness is not an issue. Add 5 miles a week and in a month, your 22 mile rides will be 40 milers. By the middle of summer, metric centuries will be routine.
I think you should also have someone check out how well your bike fits. If your upper body is supported by the pressure of your feet on the pedals, you won't lean forward on your hands. Also, standing and pedaling for a minute or two thoughout any time takes the pressure off your hands (as well as your seat) and helps with blood flow throughout the body.
I'd rather be sitting on my bike thinking about God than sitting in church thinking about my bike ...
I used to have problems with hand numbness but I've done a couple things to prevent it from re-occurring.
1. Gloves: I switched to the Specialized Body Geometry gloves. Seemed like a big help 4+ years ago and I haven't tried anything else since. Make sure your existing gloves aren't too tight, especially at the wrist. I have medium to small wrists and find that both Specialized and Pearl Izumi's are too tight on my wrist so I leave them undone.
2. Hand Position: I make a conscious effort to move my hands to different positions to change pressure points during the ride. I installed bar ends on my mt. bike and properly elevated my road bike bars to make it easy to shift around. On the road bike, I'll take a hand off the bar and flex my fingers/hand when conditions are safe. Also, try to periodically keep a straight line through your forearm, wrist and back of your hand to help with blood flow.
3. Bar Tape: There are some great products out there to try with gel inserts, thick padding, etc. I haven't tried any of these though.
Start with Cyclwoman's suggestions and then add Sleep! Naps and/or 8+ hrs at night at a minimum. Sleep gives your body it's best chance of recovering.
Also keep your hands & face washed and practice exceptional hygiene for a day or two afterwards as your immune system is lowered after long hard workouts.
Recoverite works great but I would be careful about how much electrolyte drinks you are consuming 1-2 days after the ride and try to limit your intake. Your body may be rebelling from a lack of nutrients during the ride and trying to overcompensate?
SparkPeople, SparkCoach, SparkPages, SparkPoints, SparkDiet, SparkAmerica, SparkRecipes, DailySpark, and other marks are trademarks of SparkPeople, Inc. All Rights Reserved. No portion of this website can be used without the permission of SparkPeople or its authorized affiliates.
SPARKPEOPLE is a registered trademark of SparkPeople, Inc. in the United States, European Union, Canada, and Australia. All rights reserved.