I want to first say some don’t take supplements or don’t believe in them, but I found they are a huge help and I can really tell the difference when I skip them on long hard rides. I have intentionally not taken them to see how I feel and perform and it’s a big difference for me. Also I came up with the list based on continued soreness week after week. (see this post http://www.bikeforums.net/training-n...re-normal.html ) My suggestions are just my opinion on what has helped me and what I have learned by reading a lot online. I’ll also include references to sites that indicate what supplements they suggest and why. Just to be clear my doctor is aware of the supplements I’m taking and has given me the green light and actually help me understand what supplements “may help” and which ones he supports.

My local loop has about 2500’ of incline over 32 miles but 80% of the incline happens in the first 14 miles. What has helped open up the legs and release lactate acid after a climb was spinning with a cadence at 100-120 for a minute or so. I also spin with a high cadence for the last half mile of the ride. I can now do this loop twice a week without getting sore and my goal is to do 2 loops per ride twice a week for a total 128 miles and 10,000’ of incline each week. Because I’m focused on climbing more than miles my leg soreness always seemed to be an issue from day 1.

A few hours before the ride I load up on carbs in the form of maltodextrin. Then just before a ride I take a small amount of creatine, whey protein isolate, Beta alanine, and branch chain amino acids. If I plan on doing a longer ride or a ride with more than 4000’ I also ride with a bottle of maltodextrin and Dextrose in addition to my normal water. Once the ride is over I immediately make a recover shake that contains casin protein, creatine and Glutamine and maltodextrin. I also usually eat a good solid meal with a good amount of carbs about an hour after the ride and after hydrating. Then before bed I take Magnesium and fish oils which help muscle fatigue, soreness, and are anti-inflamatory. The next day I take more whey protein isolate and a small amount of creatine. I also already take a multi-vitamin daily, but if you’re not you should take one the day after the ride.

Immediately after my recovery shake I use a small wooden hand roller and message out my legs where they usually get sore. I also spend about 5 minutes of stretching. Not too much, but enough to release any built up acid. If I really push myself hard I also add in a hot / cold hydrotherapy that night. It’s easier for me to jump in the Jacuzzi and soak for 10 minutes and then immediately go from the Jacuzzi to the cold pool for 5 minutes. However you can do this in the shower by just letting the hot water run over your legs and turn off the hot so you get really cold water after 5 minutes. I do this 3-4 times. If I’m really sore I do this again the next day and also use my hand roller to message my legs and stretch several times throughout the day. I also take more creatine and protein as needed, but usually I can recover in 2-3 days when in the past it would be a week or more. On day 2 after the long ride even if I’m still sore I try and spin at a high cadence with little to no incline for at least 10 miles which is known as “active recovery”.

As far as the weight loss I've dropped about 25-30 lbs in that time, but to be honest I don't think a lot was a result of riding, but more of just eating cleaner, not as much, and not eating after 7:00pm nightly.

sources:

http://www.cptips.com/recvry.htm
http://www.bikeradar.com/us/gear/art...lements-34616/
http://breakingmuscle.com/mobility-r...-and-hot-water
http://www.bikeradar.com/us/gear/art...d-rides-23620/
http://roadbikeaction.com/features/r...aster-recovery
http://www.bikeforums.net/training-nutrition/451789-maltodextrin.html