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Old 09-13-13, 09:58 AM   #4726
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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.
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Old 09-13-13, 10:11 AM   #4727
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how do you recover after racing Saturday so that you can feel fresh again sunday?
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Old 09-13-13, 10:16 AM   #4728
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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.
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Old 09-13-13, 10:24 AM   #4729
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so running is supposed to be a more intense cardio workout. how do you guys integrate running into your routine?>
wrong forum.
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Old 09-13-13, 10:38 AM   #4730
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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.
you forgot protein. like more than 10-20g.
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Old 09-13-13, 10:39 AM   #4731
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5x3' this morning, up a 10-15% incline.

it hurt, but probably not enough.
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Old 09-13-13, 10:40 AM   #4732
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you forgot protein. like more than 10-20g.
i figured that was included in "eat until you're full. then eat more."
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Old 09-13-13, 10:42 AM   #4733
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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
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Old 09-13-13, 11:13 AM   #4734
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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.
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Old 09-13-13, 11:15 AM   #4735
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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...
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Old 09-13-13, 03:14 PM   #4736
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hr of z4 at lunch today.

pretty steady, pretty hard. just kept it on the gas
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Old 09-13-13, 05:43 PM   #4737
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Really cold recovery ride...Can't wait to move somewhere warmer.

52 degrees in September, wtfman.jpg
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Old 09-13-13, 07:27 PM   #4738
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Wait a sec...

You stole my Training Status Ovoleg!
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Old 09-13-13, 09:21 PM   #4739
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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.
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Old 09-14-13, 05:54 AM   #4740
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You may not like it, but you do get use to it...
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Old 09-14-13, 08:48 AM   #4741
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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
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Old 09-14-13, 12:03 PM   #4742
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Yup jsut, same stuff here...Dying in the heat for a couple days and then freezing my ass off!
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Old 09-14-13, 04:47 PM   #4743
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3.5 hours solo. sunny out, as usual.

did a big basin-> skyline -> hwy 84 -> foothill loop.
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Old 09-14-13, 05:31 PM   #4744
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Ran 3.75 miles. I think all cyclists should run occasionally, if only to appreciate their bikes more.
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Old 09-14-13, 07:21 PM   #4745
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Just over 2hrs with a few efforts...Legs felt like crap!
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Old 09-15-13, 06:25 AM   #4746
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three hours in the adirondack corn maze.

TSS?



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Old 09-15-13, 09:49 AM   #4747
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did you use a smartphone with satellite view as a crib sheet?
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Old 09-15-13, 11:58 AM   #4748
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Only at the end trying to find the one we couldn't find.
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Old 09-15-13, 01:22 PM   #4749
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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.
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Old 09-15-13, 04:08 PM   #4750
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3hr team ride... Lots of pain, lots of suffering... Perfect way to spend a Sunday!
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