Training & Nutrition - Need help getting into cycling

Im 14 and i recently got a road bike, and I have been biking quite a bit when I have time, but I want to get to a level where i could possible start racing. I am not at all new athletics, i am on a rowing team, and practice every night for 2 hours. I went for a bike ride today, and ended up going for about 16 miles(according to my bike computer). My average speed was 16.4 and it was a fairly hilly area. Afterwards I felt fairly good, but then I went to Rowing practice, and now I am completely exhausted, the most I have been in months. Does anyone have suggestions for a supplement(it has to be legal) that will help me recover. Also, I want to maybe be doing triathlons sometime in late september, but I have never been a strong swimmer. I dont have regular access to a pool, so does anybody know of a workout I can do on land that could help me? I am 6 foot, and about 160 pounds if that makes a difference.

You need to concentrate on good nutrition and staying hydrated. Make sure you are eating plenty of complex carbs, lean protein and some good fats. The only time you should have simple sugars is when riding and after your ride for recovery. Since you asked I have a new line of supplements coming out in about 2 weeks. The three core products are for before, during your ride and the other one is for recovery. Our products have all the correct ingredients along with the correct amount of each.

Hammer makes something called "Recoverite" that works pretty well for me.

Since you're 14 I would really not start taking anything though. I'm no nutrition expert, that's just my opinion.

You need to concentrate on good nutrition and staying hydrated. Make sure you are eating plenty of complex carbs, lean protein and some good fats. The only time you should have simple sugars is when riding and after your ride for recovery. Since you asked I have a new line of supplements coming out in about 2 weeks. The three core products are for before, during your ride and the other one is for recovery. Our products have all the correct ingredients along with the correct amount of each.

would those products be available in stores, or would I have order online? It probably sounds stupid, but what exactly are complex carbs lean proteins and good fat?

would those products be available in stores, or would I have order online? It probably sounds stupid, but what exactly are complex carbs lean proteins and good fat?

These are all things a search on your favorite search engine will answer.

Here is one to get you started: http://www.bing.com/search?q=complex+carbs

I take it you have a Rowing coach? Ask your coach if he could work up a periodised training plan for you that includes cycling.

If he can't, first search the archives here for info on periodised training, and then start asking questions. I suggest you ask some of those questions in the racing forum. It's what they do.

As far as suppliments go, I would stay away from everything but protein shakes and carbohydrate drinks. The more complicated stuff is for us older folks who dont have the advantage of a teenaged body (I envy you).
For triathlons, really not much can help swimming but going and swimming laps. Try to find a high school pool or something. Better yet, go to where y'all row, get a wetsuit if you can afford one (150 or so) and swim there. A triathlon swim is going to be in natural water anyway either a lake river or ocean. If you can't don't worry too much about it. Most every triathlete has one weak area, and the swim is the smallest event in most tris. Lots of people have trouble with it. Just go out and do it.