"The 33"-Road Bike Racing - Beta Alanine, discuss

I started a 10 week cycle 3 weeks ago. 4-5g / day in 2 doses.

I did a 7 week cycle last season in the lead-up to a july stage race.

Dont know if it helped, but saw huge jumps in FT over that time period. So I'm trying it again.

Anyone else?


(DrO'... wanna expose your Super Secret Training now?? please??)

;)

-L

eh???? From their website...part propaganda, of course.

http://www.betaalanine.info/

Benefits of Beta-Alanine as supported by scientific studies:


Increase Muscular Strength & Power Output.
Increases Muscle Mass
Increase Anaerobic Endurance
Increases Aerobic Endurance
Delay Muscular Fatigue- Train Harder & Longer

It does have a bunch of scientific studies backing it up, but I'm wary of any supplement.

I have researched it and the science looks plausible. It is on my list, but I have not used it though coach has recommended it.

Nope, not the secret training you are looking for. But it is an unused weapon that I am considering.

Will

hmmm...

"The beta-alanine subjects were able to increase their power output by 12.6% at neuromuscular fatigue threshold (no improvement with placebo); "

http://www.pponline.co.uk/encyc/quercetin-vs-beta-alanine-affects-performance-39323

"Should athletes supplement with beta-alanine? It’s probably too early to give a definitive answer to this question. Only a small number of studies have yet been conducted and while the evidence is certainly persuasive (especially in combination with creatine), more research is needed before firm conclusions can be drawn."

"Athletes who aren’t averse to some experimentation, however, will be pleased to know that beta-alanine is already available as a supplement and is fairly inexpensive; for example, you can expect to pay in the region of $8-$10 for 100 grams in the US and around £5-£7 in the UK. Given the amounts used in studies (typically around a gram per day), you can experiment without breaking the bank."

Beta-alanine, well, it's cheap, but I never saw anything besides getting tingly hands.

Kre-alkalyn creatine on the other hand is AWESOME for increasing anaerobic power. I'm talking like 10% gain on your 5s power. It adds 3-4lbs of water weight to me, which isn't much, but for you weight weenies it may not be worth it.

The whole supplement industry is incredibly poorly regulated, with little effective limitation on what they claim, or the quality control, and purity of their products.

You might recall the people dying from contaminaed L Tryptophan a few years back.

It blows my mind that people who would not take a prescription drug that is highly regulated, and must show efficacy and safety in an elaborate process, will take unregulated supplements.

Personally, I'll skip the supplments.

The whole supplement industry is incredibly poorly regulated, with little effective limitation on what they claim, or the quality control, and purity of their products.

You might recall the people dying from contaminaed L Tryptophan a few years back.

It blows my mind that people who would not take a prescription drug that is highly regulated, and must show efficacy and safety in an elaborate process, will take unregulated supplements.

Personally, I'll skip the supplments.

For the most part, I agree. Most people would be better advised to simply eat better diets - fresher food, organics, stuff that hasn't travelled thousands of miles and been heavily processed. If it comes in a brightly labelled package that has a bar code, you can do better.

No supplements for me. If God wanted us to take supplements, then pills would grow on trees. Seriously though, as an amateur racer, the fun of the hobby is in the process of training you body as much as in the end result. Supplements kind of short circuit all that and muddle it all up.

If it's the supplement making you stronger, then it's not really anything special. Anyone can go up to the store, lay down some money and buy a bottle of pills. Training is about putting in the hours of suffering to see yourself improve. That really is one-of-a-kind and special.

Anyway, that's just my personal philosophy. No need to adopt it.

Personally, I'll skip the supplments.

You may think you do, but I highly doubt you do in reality. Even the "all real food" goofs take way more supplements than they think; they just prefer them ground into food products. Just because the supplement is regulated or added to food doesn't make it any different than a pill.

Off the top of my head:
Dairy: A&D
Wheat Flour: Niacin, Iron, folic acid, thiamine, riboflavin
Salt: Iodine
Cereal: Everything.

What about sport drinks, protein powders, recovery potions?

Even when you exclude supplements hidden in food I still find that "food only" preachers lie; they take things like glucosamine, multivitamins, additional Calcium, fish oil, meal replacements, etc.

Anyone can go up to the store, lay down some money and buy a more aerodynamic/lighter weight bike/equipment/wheels. Training is about putting in the hours of suffering to see yourself improve. That really is one-of-a-kind and special.

Does the modified quote hold true? Sorry, but my philosophy is that if I can do anything to increase performance that is 1)legal, and 2) not obviously detrimental to my/others health/wellbeing, then I will do it. I will research knowledge, use a coach, eat correctly, sleep well, train intelligently, buy a power meter, own a nice bike with race wheels, consume vitamins, drink appropriate amounts of water, and avoid those things generally detrimental to my training.

Sorry, but training is not just riding a bike, and I would guess that you have made more decisions/purchases/lifestyle changes than just riding your bike.

Of course you could be an overweight, drinking, smoking, steel framed huffy fixed gear rider who parties before racing and whose soul training philosophy is "ride lots." Chances are that you capitalize on what you can though.

Training in my opinion is not 'natural'. To sit and suffer for hours on end to induce a chemical response that alters body composition, physical abilities, and performance is to me quite 'un-natural'.

And when I scoop out my whey protein, take my creatine powder, opt for a chicken sandwich instead of a burger, or choose to pass on dessert, it's not because I'm looking for a shortcut. I'm looking to enhance the training response, the physically induced chemical chain reaction I started with my 2 hour SST ride or pyramid intervals.

I agree that 90% of the supplements out there are either junk or potentially harmful, but to lump everything in as being 'synthetic' or 'dangerous' or 'un-natural' and avoiding them all is like saying all democrats are bad. Sure most are, but there are a few good ones. :)

I used it once last year while trying to improve FT. I believe it works but like any drug you need to take a break from it once in a while. I say try it first from a friend because the tingling sensation is pretty uncomfortable.

Does the modified quote hold true? Sorry, but my philosophy is that if I can do anything to increase performance that is 1)legal, and 2) not obviously detrimental to my/others health/wellbeing, then I will do it. I will research knowledge, use a coach, eat correctly, sleep well, train intelligently, buy a power meter, own a nice bike with race wheels, consume vitamins, drink appropriate amounts of water, and avoid those things generally detrimental to my training.

Sorry, but training is not just riding a bike, and I would guess that you have made more decisions/purchases/lifestyle changes than just riding your bike.

Of course you could be an overweight, drinking, smoking, steel framed huffy fixed gear rider who parties before racing and whose soul training philosophy is "ride lots." Chances are that you capitalize on what you can though.

Sort of. I believe that training is the biggest variable in bike racing and, yes, I've made lots of lifestyle changes to race bikes. I tend not to put too much emphasis on equipment. If it takes me a couple extra watts to get up a hill, it's just an incentive to train harder, and believe me when I say that I don't have the best of equipment; nice stuff mind you (I'm not riding a huffy or 20 year old steel 10 speed), but not the best.

You've got to draw a line somewhere. I draw it on the consumption of concentrated supplements. At the amateur racing level, almost everything goes, right? Drawing the line at what's "race legal" is a shell game because none of these rules are enforced. I could shoot up with EPO tomorrow and none would be the wiser. There's a decent chance that I've raced against people shot up with EPO and there's a decent chance that I've been beaten by them. You've got to set your own lines and your own rules and not go with what the regulations say are the lines and rules because in the end, what the regulations say are essentially arbitrary and they change from place to place or competition level to competition level.

Thanks Dr.O!

We'll get that secret soon, I hope!!



I'm with you, though on the issue of supplements.

It works. Plain and simple. Just like creatine, nitric oxide ect...

Idesfor1, you aren't dead yet. Which brand are you using?

http://www.a1supplements.com/Beta-Alanine-500-Grams-p-17592.html

NOW nutrition.

I also use their maltodextrin powder. good stuff thus far.

-L

I'll try anything that makes parts of me start to have a tingling sensation for no apparent reason.

Until someone shows me that a supplement is better than Oreos, no.

^^ i had a doughnut in between lunch and second lunch. I think it was better than oreos, but that's a little subjective. It *tasted* better than oreos, how's that?

^^ i had a doughnut in between lunch and second lunch. I think it was better than oreos, but that's a little subjective. It *tasted* better than oreos, how's that?

Life is easiest when you judge a behavior by whether or not you do it.

Since you are such an awesome dude, and you ate a doughnut, doughnuts are awesome and everyone should eat them. Just don’t ever question your awesomeness, or compare your actions to those who might be more awesome, or your universe will implode.

I used it once last year while trying to improve FT. I believe it works but like any drug you need to take a break from it once in a while. I say try it first from a friend because the tingling sensation is pretty uncomfortable.

:eek:

See, I won't take anything that makes me do this: :twitchy:

Too much water makes me :twitchy:. Found that out last year. I was drinking 3+ 32 oz cups of water at work alone, not counting morning, workout, and post-workout.

Life is easiest when you judge a behavior by whether or not you do it.

Since you are such an awesome dude, and you ate a doughnut, doughnuts are awesome and everyone should eat them. Just don’t ever question your awesomeness, or compare your actions to those who might be more awesome, or your universe will implode.

wut





I just ate a doughnut, and liked it. I don't quite see where you're getting all that crazy mumbo jumbo.

wut





I just ate a doughnut, and liked it. I don't quite see where you're getting all that crazy mumbo jumbo.

He's been on a strict "no donut" diet and he's really, really jealous of you right now for enjoying your donut.

:rolleyes:

I'm surprised Enthalpic didn't cite the studies, but Oreos are much better for cycling performance in road racing than doughnuts. That said, the recovery properties of even the stale-est of grocery store doughnuts, when microwaved for 8 seconds, are unmatched. I suck at the Internet, or I'd throw down some links, but it's true.

I'm surprised Enthalpic didn't cite the studies, but Oreos are much better for cycling performance in road racing than doughnuts. That said, the recovery properties of even the stale-est of grocery store doughnuts, when microwaved for 8 seconds, are unmatched. I suck at the Internet, or I'd throw down some links, but it's true.

:thumb: :roflmao2:

i did a few cycles of Beta Alanine last year, and here's what i found.....it made sustained efforts easier.....it, in and of itself, didn't actually give me an increased power output, it did give me a feeling during sustained efforts of an easier that normal percieved effort. so whenever i did 5' or 10' or 20' intervals the pain wasn't as bad as what i normally felt, which made it easier to push through. As someone with a typical TT power profile i felt this was, and is, an invaluable supplement.....and to be honest the only one i take (well aside from HEED, or E4 etc).

then again, i can listen to ida maria or the strokes 1st album and pound out a solid 20' effort....so really who am i to ask

Too much water makes me :twitchy:. Found that out last year. I was drinking 3+ 32 oz cups of water at work alone, not counting morning, workout, and post-workout.

This brings to mind a very interesting and scary issue with endurance sports in general. I have a friend of the family that was just starting out running marathons. He had always been a runner but nothing like a marathon runner. His first marathon he drank a cup of water every time one was handed to him(or motioned towards him or on a table when he passed). He ended up in the hospital that evening and suffered light(but serious) brain damage.

I'm no doctor and know nothing about how this can happen due to the over consumption of water but I think it has to do with the salt balance in your body.

Maybe someone here knows and could clarify.

Also, this is not meant to discourage anyone from drinking water. That would be even more dangerous obviously.

funny you say that... well, accurate that you say that, I guess.

My PE levels have been going down for similar power outputs, more power, less pain.

interesting.

thanks for the insight and for bringing this thread back on topic a bit.

-L

google "hyponatremia". this is the condition to which you refer.

Doughnut Power, FTW!

http://www.wral.com/news/local/noteworthy/story/4490358/