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  1. #4726
    Senior Member shovelhd's Avatar
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    Quote Originally Posted by spectastic View Post
    so running is supposed to be a more intense cardio workout. how do you guys integrate running into your routine?>
    Compared to riding around sniffing the breeze, maybe. If you can't get an intense cardio workout on your bike, you're doing it wrong.
    My 10 speed Shimano sell-off is in the Classifieds-For Sale section.

  2. #4727
    Senior Member spectastic's Avatar
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    how do you recover after racing Saturday so that you can feel fresh again sunday?

  3. #4728
    avatar by Sean Powers mike868y's Avatar
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    stretch, use a foam roller, drink a **** ton of water, eat until you're full. then eat more. get 10 hours of sleep.
    Quote Originally Posted by gsteinb View Post
    it depends

  4. #4729
    fuggitivo solitario echappist's Avatar
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    Quote Originally Posted by spectastic View Post
    so running is supposed to be a more intense cardio workout. how do you guys integrate running into your routine?>
    wrong forum.

  5. #4730
    **** that mattm's Avatar
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    Quote Originally Posted by mike868y View Post
    stretch, use a foam roller, drink a **** ton of water, eat until you're full. then eat more. get 10 hours of sleep.
    you forgot protein. like more than 10-20g.
    cat 1.

    blog

  6. #4731
    **** that mattm's Avatar
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    5x3' this morning, up a 10-15% incline.

    it hurt, but probably not enough.
    cat 1.

    blog

  7. #4732
    avatar by Sean Powers mike868y's Avatar
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    Quote Originally Posted by mattm View Post
    you forgot protein. like more than 10-20g.
    i figured that was included in "eat until you're full. then eat more."
    Quote Originally Posted by gsteinb View Post
    it depends

  8. #4733
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by spectastic View Post
    how do you recover after racing Saturday so that you can feel fresh again sunday?
    Your recovery egins Friday:
    1. Drink a gallon of water a day
    2. Eat like a horse - it's about performance not weight
    3. Protein shake within 30 minutes of finishing race, you could also include a tablespoon of ground flaxseed
    4. Solid food meal about an hour after shake
    5. Ice bath
    6. Epsom salt bath
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  9. #4734
    **** that mattm's Avatar
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    Quote Originally Posted by mike868y View Post
    i figured that was included in "eat until you're full. then eat more."
    Actually that was kinda my point - eating regular food generally doesn't give you (at least me) enough protein to really recover. I try to get 40+ grams of protein down (via a shake) less than 30 minutes after exercise. An actual meal often comes later, when home after the race or on the way home.

    Eating "lots of food" is pretty general and could mean anything from a huge salad to a hotdog eating contest. And if you ate an hour after exercise, it may not be soon enough to help the muscles repair.
    cat 1.

    blog

  10. #4735
    soon to be gsteinc... rkwaki's Avatar
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    Quote Originally Posted by mattm View Post
    Actually that was kinda my point - eating regular food generally doesn't give you (at least me) enough protein to really recover. I try to get 40+ grams of protein down (via a shake) less than 30 minutes after exercise. An actual meal often comes later, when home after the race or on the way home.

    Eating "lots of food" is pretty general and could mean anything from a huge salad to a hotdog eating contest. And if you ate an hour after exercise, it may not be soon enough to help the muscles repair.
    I heard wr would do well in a hot dog eating contest...
    He likes weiners...
    "if you ride it the way it's meant to be ridden there's no way any wife is less of a ***** than a bicycle." - gstein

  11. #4736
    Not actually Tmonk TMonk's Avatar
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    hr of z4 at lunch today.

    pretty steady, pretty hard. just kept it on the gas
    "Your beauty is an aeroplane;
    so high, my heart cannot bear the strain." -A.C. Jobim, Triste

  12. #4737
    Powered by Borscht ovoleg's Avatar
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    Really cold recovery ride...Can't wait to move somewhere warmer.

    52 degrees in September, wtfman.jpg
    -Cat-3-o-meter: TBD :/

  13. #4738
    You blink and it's gone. rbart4506's Avatar
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    Wait a sec...

    You stole my Training Status Ovoleg!
    "On the other hand riding down a hill at 55 MPH wearing (essentially) women's underwear and a Styrofoam cup on your head is the epitome of rational life-extending decisions." - RacerEx

  14. #4739
    Powered by Borscht ovoleg's Avatar
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    Quote Originally Posted by rbart4506 View Post
    Wait a sec...

    You stole my Training Status Ovoleg!
    If it wasn't for my bike I would probably be one depressed SOB living in this weather regularly.
    -Cat-3-o-meter: TBD :/

  15. #4740
    You blink and it's gone. rbart4506's Avatar
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    You may not like it, but you do get use to it...
    "On the other hand riding down a hill at 55 MPH wearing (essentially) women's underwear and a Styrofoam cup on your head is the epitome of rational life-extending decisions." - RacerEx

  16. #4741
    Senior Member jsutkeepspining's Avatar
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    ovoleg stole my training status as well . Damn it was cold yesterday (and today). The worst part is that it was 97 degrees three days ago #wtfmothernature
    cat 1-o-meter: wtf am i doing??????
    Quote Originally Posted by Racer Ex View Post
    You're not dumb. You're just less smart.

  17. #4742
    You blink and it's gone. rbart4506's Avatar
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    Yup jsut, same stuff here...Dying in the heat for a couple days and then freezing my ass off!
    "On the other hand riding down a hill at 55 MPH wearing (essentially) women's underwear and a Styrofoam cup on your head is the epitome of rational life-extending decisions." - RacerEx

  18. #4743
    **** that mattm's Avatar
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    3.5 hours solo. sunny out, as usual.

    did a big basin-> skyline -> hwy 84 -> foothill loop.
    cat 1.

    blog

  19. #4744
    Packfodding 3 caloso's Avatar
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    Ran 3.75 miles. I think all cyclists should run occasionally, if only to appreciate their bikes more.
    Cyclists of the world, unite! You have nothing to lube but your chains!

  20. #4745
    You blink and it's gone. rbart4506's Avatar
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    Just over 2hrs with a few efforts...Legs felt like crap!
    "On the other hand riding down a hill at 55 MPH wearing (essentially) women's underwear and a Styrofoam cup on your head is the epitome of rational life-extending decisions." - RacerEx

  21. #4746
    powered by Racer Ex gsteinb's Avatar
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    three hours in the adirondack corn maze.

    TSS?




  22. #4747
    \_(ツ)_/ Ygduf's Avatar
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    did you use a smartphone with satellite view as a crib sheet?

    twitter.com/ygduf
    strava.com/athletes/ygduf

  23. #4748
    powered by Racer Ex gsteinb's Avatar
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    Only at the end trying to find the one we couldn't find.

  24. #4749
    Packfodding 3 caloso's Avatar
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    Quote Originally Posted by spectastic View Post
    so running is supposed to be a more intense cardio workout. how do you guys integrate running into your routine?>
    I hardly run at all in the spring and summer, but I go for a few 5-10k runs a week during the fall and winter just to mix things up. I'll also scrimmage with my son's soccer team when I get the chance. It's all for fun and general fitness.
    Cyclists of the world, unite! You have nothing to lube but your chains!

  25. #4750
    You blink and it's gone. rbart4506's Avatar
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    3hr team ride... Lots of pain, lots of suffering... Perfect way to spend a Sunday!
    "On the other hand riding down a hill at 55 MPH wearing (essentially) women's underwear and a Styrofoam cup on your head is the epitome of rational life-extending decisions." - RacerEx

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