When we are young, we think that we can do it all. Sometimes we can, but the rest of the time, our muscles get really sore and need to recover from really hard exercise!

Lactic acid builds up in your muscles when your body is doing more work than the oxygen that you are breathing in can be used to help supply energy to your muscles. Lactic acid is a biproduct of this anaerobic (without oxygen) athletic activity which occurs during almost every endurance sporting event when you reach the 'red zone.'

Normally, after a big race, your body will begin to recover, washing out the lactic acid with water, vitamins, etc. This usually just takes TIME, TIME, TIME. The best athletes in the world know how to train really hard at times, but also how to take a complete rest.

Besides just resting and giving your muscles time to recover, you should make sure that you are doing the following things to help cleanse lactic acid out of your system.

1.) cool down immediately after event - a very easy heartrate ride at about 120-140bpm for about 1/2 hour is usually sufficient. Pro Bike Racers will always do this - sometimes for up to 1-2 hours after a big race in order to help their body recover for the next day of racing. a heart rate monitor is really helpful. the easier you ride during the cool down, the better.

2.) food and water - you don't have to overdo the water, but make sure that you have plenty in your system. A good diet - especially full of green vegetables such as spinach, broccoli, or leeks is an extra bonus to the serious athlete. these foods contain many important B-vitamins in their natural state as well as magnesium and calcium which are excellent for your body to recover. I tend to eat these greens with different types of meat such as lamb and steak to get an extra intake of magnesium for recovery. Supplements will not work as well since they aren't in their natural state and aren't easily assimilated by the body.

3.) SLEEP! While you are sleeping, your body is recovering at its fastest rate - enjoy those zzz's, you'll feel better when you wake!

Following the above recovery advice works well for athletes of one sport - however, if you are trying to bike and run on consecutive days and want to be competitive at both - you must realize that you are working separate muscle groups each day and putting stress in places that normally wouldn't be stressed during the other sport. It may have positive results, but it already sounds like you are noticing the negative side of being 'constantly athletic' and 'multi-talented'. Best of luck with training and don't forget to have fun and listen to your body and you will continue to improve.

Do you have any questions about your training program? If you do email running questions to Coach Mick at coach.mick@rodale.com. Email other questions (such as cycling) to rwedit@rodale.com