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Old 07-03-12, 09:22 PM   #1
gforeman 
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What do I need to be doing to replenish and rebuild muscle?

I made 600 miles last month, and I ride 25+ every day. The last week, my legs have been feeling trashed. I drink Low-Cal Gatorade, but what about the sports drink mixes I see at the bike shops?

Will any of this help?

Maybe I changed something in my diet, I don't know. I used to eat a Banana every day, but haven't eaten any in the last week. Only think I can think that has changed.

Yes, the weather has been extremely hot, but I hydrate well before and during the rides.

If you are using any of the commercial muscle replenishes, please let me know what. I'm willing to try it. I want to break 600 this month!

BTW, I am 5'10, 225 lbs. (used to be 320!)
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Old 07-03-12, 09:33 PM   #2
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1. Take a rest day or two each week, riding longer on the days you do ride to make up for it.
2. Drink a recovery drink with protein after each ride (protein is needed to rebuild muscles).
3. Stretch each evening, and roll out or massage your muscles.
4. Get plenty of sleep.
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Old 07-03-12, 09:59 PM   #3
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What he said. Plus, be young again.
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Old 07-03-12, 10:27 PM   #4
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Get back to the daily banana. I do a daily apple too. That is usually five days a week. Weekends I like to mix it up with citrus and melons.
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Old 07-03-12, 11:42 PM   #5
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Quote:
Originally Posted by AzTallRider View Post
1. Take a rest day or two each week, riding longer on the days you do ride to make up for it.
2. Drink a recovery drink with protein after each ride (protein is needed to rebuild muscles).
3. Stretch each evening, and roll out or massage your muscles.
4. Get plenty of sleep.
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Originally Posted by cccorlew View Post
What he said. Plus, be young again.
My opinion also.

But down to the gym for a cardio workout twice a week for an hour at a time and a little bit of weights training on the legs- and shoulders.

Ride 4 or 5 times a week and make those rides longer and worthwhile. Hills- interval training and some speed spots. Just don't do hills at speed and intervals for the whole ride.
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Old 07-04-12, 04:16 AM   #6
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Congratulations on some serious success losing weight. That is impressive.
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Old 07-04-12, 04:43 AM   #7
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Endurox R4 has all the stuff for recovery mixed into one package. I use it after every ride that goes over an hour.
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Old 07-04-12, 05:10 AM   #8
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Quote:
Originally Posted by AzTallRider View Post
1. Take a rest day or two each week, riding longer on the days you do ride to make up for it.
2. Drink a recovery drink with protein after each ride (protein is needed to rebuild muscles).
...
Excellent advice

Quote:
Originally Posted by stapfam View Post
...down to the gym for a cardio workout twice a week for an hour at a time and a little bit of weights training on the legs- and shoulders.
Also excellent advice.

I'd bet that these alone will fix your problem.

And the heat, of course, definitely slows most of us down...
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Old 07-04-12, 05:15 AM   #9
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If ell that way today after several rides in a row including a 28 mile ride with a lot of hills in heat yesterday. Today it's raining so a day off for me.
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Old 07-04-12, 05:19 AM   #10
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Read a bit about "overtraining" - You may not be there yet, but you should be aware of it.

http://en.wikipedia.org/wiki/Overtraining

"Overtraining is a physical, behavioral, and emotional condition that occurs when the volume and intensity of an individual's exercise exceeds their recovery capacity. They cease making progress, and can even begin to lose strength and fitness. Overtraining is a common problem in weight training, but it can also be experienced by runners and other athletes."

"Physiology Improvements in strength and fitness occur only after the rest period following hard training (see supercompensation). This process can take days to complete, depending on the intensity and duration of exercise leading to the overtrained state. If sufficient rest is not available, then complete regeneration cannot occur. "

Last edited by DnvrFox; 07-04-12 at 05:26 AM.
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Old 07-04-12, 05:48 AM   #11
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Protein definitely and find a building with 5 stories and do the stairs a few times
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Old 07-04-12, 08:12 AM   #12
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Thanks for all the info. The running and Stairs are out. A few years ago I was told I would need two knee replacements from running. I proved them wrong (thanks to biking), but I don't push my luck. I am going to try and schedule at least one day a week off. Hard to do in my mindset, but I will force myself.

But I won't make it today, since this is the 4th and traffic is light and quiet, I will be out there. What I may do is lower my cadence, and take it a little slower.
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Old 07-04-12, 09:30 AM   #13
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Big kudos on the weight loss. (107 lb loss for me). Lots of good advice above. Definitely include a rest day each week.
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Old 07-04-12, 10:06 AM   #14
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One of the best things for me was to find a great health food store and someone there to guide me in eating right to supply my body with everything it needs. Good luck, it looks like you are on the right path.
One thing I might mention again is be careful about overtraining. It will sneak up on you and lay you low. In my case, overtraining resulted in parts of my body shutting down and as a result I am on thyroid medication, and other hormones are affected also causing a host of weird issues.
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Old 07-04-12, 10:19 AM   #15
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I have two yards to mow each week, mine and my moms, so maybe this will be the day of no biking. I certainly don't use the same muscles doing this, and this way I kill two birds with one stone.

Thanks for all the advice.

PS,

Sport Fit Labs (who fit my bike for me) recommends (besides the rest) ultragen. I may give it a try.
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Old 07-04-12, 10:32 PM   #16
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What he said. Plus, be young again.
Curtis, YOU are the Master of the Understatement!

Right now I ate a banana with my sandwiches in a pub in Melbourne. Earlier I was bemoaning the fact that I wasn't bicycling from Perth because the surgeon said not to... Life is great so do the "carpe dime" stuff...

OTOH, my traveling companion has managed to turn back the clock, AND make me feel younger... A LOT younger. I think she has also helped to replenish muscle ...

Next year I'll be back here in Australia bicycling from Perth. Heck, she even offered to drive the support vehicle...
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Old 07-05-12, 06:11 AM   #17
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Quote:
Originally Posted by AzTallRider View Post
1. Take a rest day or two each week, riding longer on the days you do ride to make up for it.
2. Drink a recovery drink with protein after each ride (protein is needed to rebuild muscles).
3. Stretch each evening, and roll out or massage your muscles.
4. Get plenty of sleep.
This. Rest is key as that is when muscle grows. Chocolate milk is a good recovery drink. You want carbs to replenish your glycogen stores and protein to help repair muscle tissue.
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Old 07-05-12, 07:58 AM   #18
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Resistance training. Hills, intervals, and running in a high gear @ 60 bpm on the flats for a few minutes.

Push-ups, chair dips, pull ups, dumbbell curls, those work for upper body strength without the expense of a home weight machine or a gym membership.
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Old 07-05-12, 08:10 AM   #19
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Resistance training. Hills, intervals, and running in a high gear @ 60 bpm on the flats for a few minutes.

Push-ups, chair dips, pull ups, dumbbell curls, those work for upper body strength without the expense of a home weight machine or a gym membership.
Buy yourself some inexpensive stretch bands. They come with a manual, and there are a lot of videos on youtube about how to use them.
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Old 07-08-12, 03:01 PM   #20
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Quote:
Originally Posted by mprelaw View Post
Resistance training. Hills, intervals, and running in a high gear @ 60 bpm on the flats for a few minutes.

Push-ups, chair dips, pull ups, dumbbell curls, those work for upper body strength without the expense of a home weight machine or a gym membership.
It is best to try these simple exercises involving body weight and movement, IMO. I like swimming laps. I have actually lost interest in building muscle. I just like to ride.
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Old 07-08-12, 03:19 PM   #21
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Epo ?
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Old 07-10-12, 04:54 PM   #22
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Gatorade is salted Koolade. Get some real sports drink. Hammer Heed , just water and electrolytes or other drinks from your bike shop.
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Old 07-10-12, 05:11 PM   #23
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Quote:
Originally Posted by AzTallRider View Post
1. Take a rest day or two each week, riding longer on the days you do ride to make up for it.
2. Drink a recovery drink with protein after each ride (protein is needed to rebuild muscles).
3. Stretch each evening, and roll out or massage your muscles.
4. Get plenty of sleep.
Right there. Muscles need a break from the particular activity and so does your well-being that generates enthusiasm.

One little add-on..... B-12 in the morning. You might not want to do a second dose any later if at all. When I'm heavy weight training B-12 makes me thrash around all night
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