Moderators, please move if you need to, but since I am a wee bit over 50…. Thought this might be helpful to some - other than the supplement deniers who will undoubtedly make themselves heard - yawn.

For the last two months I have been taking Beta Alanine and Micronized Creatine at the recommended minimum dosages. The papers I have read, suggest that Beta Alanine is good for recovery, which I found has been the case. Sierra rider has been getting the same benefit. I have been recovering more quickly after hard efforts and don’t feel lasting fatigue. I also feel like I just have more general energy for daily activities. Micronized Creatine (NOT a steroid) is for power in short bursts like, steep ramps or just for fun. My out of the saddle efforts have improved markedly in power and duration - bumping up against 700 Watts. Papers also suggest that since Creatine levels decrease naturally in seniors, it may help with general cognition. Neither has adverse side effects if taken as recommended by the medical papers, regardless of what the bottles say. Neither will suppress the natural levels of either naturally occurring compound nor make you dependent. All of this may very well be placebo - and regardless, the combination is working for me.

I could post links to corroborating studies, but most like to do their own research. And to the skeptics - that’s cool. Please ignore and move on.

Good to hear these supplements are working for you. Personally, creatine caused some gastro-intestinal problems for me. Also, I believe some caution is advised in using creatine for those with compromised kidneys. Do you weight or resistance train? My impression is that the benefits of creatine are greatest for people who do.

Personally, I wouldn't consume any supplements or medications just to become physically stronger for biking or running. It's similar to Louis Armstrong taking performance-enhancing drugs, or a swimmer, soccer player, or sprinter using steroids to perform better in competitions.

Do it naturally. Consume natural foods like nuts, energy bars, apples, or even sandwiches during your rides. You can also add an extra spoon or two of sugar or salt to your daily diet, as those are natural options. For recovery after rides, there’s nothing more natural than getting a good night's sleep. I encourage you to do it the natural way. What, by following the natural approach, would you do fewer sprints on the bike? You can still ride at a normal pace and have fun.

As for Sierra Rider, he is in his late teens or early 20s, right? A big 'NO.' At that age, he should be able to run 10 miles and bike 100 miles without consuming ANY supplements at all.

Guys, whether you are old or young, do it the natural way.

Creatine works for me.

A lot of old guys grew up doing recreational drugs, so using (theoretically) performance-enhancing drugs/supplements comes naturally (heh) to them.

I'm 74, never did fun drugs or supplements. My PED approach: stay light, ride a lot.

That's what I've read too, better for peak efforts, less for endurance (that's why I won't try it). Also might cause some water retention in muscles, good for bodybuilders (but maybe also an health/weight issue for some people). Effective only after taking it for some weeks or so...

To clarify, you mean that it doesn't enhance endurance much, not that it decreases endurance?

Have you had any weight gain?

Research and experience says that the purpose of weight training for cyclists is to improve endurance. It does. Yes, it'll also help one's sprint, but for recreational cycling, it's all about endurance. And yes, creatine will improve one's results. Beta alanine works also, same thing, but some people, like my wife, can't tolerate it due to paraesthesia, or tingling. BA will produce more results for those who are not carnivores, like me. Both creatine and BA are amino acids which are made in our bodies, so they're actually natural substances, no big deal as long as one doesn't overdo it. I've been taking creatine for over 20 years, BA maybe for only 15. No problems. The older we get, the more important weight training (and stretching for that matter) becomes.

Just noticed the above. I'm back in the gym now and starting to ride more, so I'm losing weight. Weight change for me is much more about how much I eat for dinner than anything else. Weight work consumes calories, so it's all good. Calories in, calories out. It's not complicated.

Many of us, 'more-seasoned' humans, are finding that 'seasoning' isn't always adding to a good 'taste' to us...
I was not surprised to find that an assortment of things which is part of my body chemistry, was out of wack and causing issues.
Because of cancer treatments - I was having extensive testng (weekly every 3 out of 4 weeks) to track my ability to withstand some heavy Chemo.
Chemo is designed to kill the cancer... before it kills you... The test results and issues found were eye-opening...
You don;t need to have extensive disease to have things which could use some help.
There were issues, in me, which were not directly related to the cancer, but just recognized as more obvious than what my age might find...
I address some of those. Especially my blood values.
I've never been a 'vitamin/supplement' person, but now realize that a good 'balance' of chemistry in the body is important ! (actually, that's always been known by me...)
IF, supplements are NOT causing other issues, but addressing things which can be improved - that's good.
Our passing happens, because our body chemistry eventually no longer works....
If I can help myself, my body to 'ride'/experience more 'miles' in a good way, without disrupting another par of it, then supplements are like new tires, a good chain, maybe more appropriate gearing - All Good... for me...
I suggest getting to 'know yourself'. Since many, maybe most of us 'seasoned' humans get to have science see where and who we are, if you haven't paid attention, I would recommend doing so...
A full set metabolic panels is a good start. 'Knowing' is always better.

Ride On
Yuri

[QUOTE=Carbonfiberboy;23625920]Research and experience says that the purpose of weight training for cyclists is to improve endurance. It does. Yes, it'll also help one's sprint, but for recreational cycling, it's all about endurance. And yes, creatine will improve one's results. Beta alanine works also, same thing, but some people, like my wife, can't tolerate it due to paraesthesia, or tingling. BA will produce more results for those who are not carnivores, like me. Both creatine and BA are amino acids which are made in our bodies, so they're actually natural substances, no big deal as long as one doesn't overdo it. I've been taking creatine for over 20 years, BA maybe for only 15. No problems. The older we get, the more important weight training (and stretching for that matter) becomes.

Just noticed the above. I'm back in the gym now and starting to ride more, so I'm losing weight. Weight change for me is much more about how much I eat for dinner than anything else. Weight work consumes calories, so it's all good. Calories in, calories out. It's not complicated.[/QUOTE]

Fair enough, but my understanding is that the weight gain associated with creatine is about water retention. It's not supposed to be a lot. And perhaps about building muscle mass, which isn't a bad thing. Just curious.

Energy bars and sandwiches aren't natural foods. Energy bars are processed and synthetic as is the bread used for a sandwich.

I actually started taking the same 2 supplements as RSBOB a few months ago. I notice a big gain in recovery, strength on the bike and sore legs went away.

Exactly. I can't remember anyone complaining about a loss in endurance performance, just no gains.

An indirect negative side effect in relation with endurance might be in long climbs, since many users describe some gain in weight (water retention in muscles probably?) even a few pounds or kg might matter!

Yes I do weight training and have experienced some gastrointestinal issues, but it beats constipation.

Yes, I have gained two pounds.

And to the skeptics - that’s cool. Please ignore and move on.

I’m inching up to this age category but not there yet. I do however take both these supplements to increase performance in my squash game. They also have some benefits in cycling.

Though it was worth posting some good, easy to read information that the Australian Government’s Sports Commission has about those two supplements and others for anyone curious. They’ve got some nice fact sheets for both practitioners and consumers.

https://www.ausport.gov.au/ais/nutri...ements/group_a

Satchmo was quite open about the medicinal properties of reefer. Also sang the praises of laxatives, as I recall. As to the former, I believe the connection between being high and playing great jazz was established long ago.

Weight training improves endurance, but more significantly it improves efficiency. This is especially valuable for us older athletes who naturally have lost the high heart rate we had when younger. Have you ever climbed next to a youngster who is huffing and puffing, while you are comfortably riding along with a steady, easy breathing rate? I have. That's thanks to efficiency.


Louis et al, Strength training improves cycling efficiency in master endurance athletes, Eur J Appl Physiol (2012)

I'm doing some creatine, HMB, and also increased my protein via pea protein in my smoothy post hard weekend rides. I was doing 2 teaspoons of creatine with no ill effects and then my wife read that 3 was better which caused some GI distress but tolerable. The science says it is helpful and can't hurt. I'm on a 95% plant based (vegan) diet which provides enough protein for a normally active senior but not enough for those of us always training and preparing for the TDF.

Wrt peds: I do like me some caffeine during a long ride. We have a nice espresso machine and I sometimes bring along a Cafe Cubano. Caffeine infused gummys from Bonk Breakers are also good as are some of the Cliff Bars.

I absolutely believe an experienced/trained Masters rider gives away less to a younger person. From another thread,.... 70 yo Ned Overend wins 56mi Belgium Waffle Ride gravel race (North Carolina), by 8 minutes over 2nd place. True that the elite men were riding a longer mileage race, but he is a seasoned Master, who showed what is possible against younger athletes in an endurance event where body mechanics are minimized. His technique off-road was probably as important as his physical abilities.


I already have a low heart rate = 42 - 46bpm resting is typical. If my HR goes too low I risk a Dr.'s recommendation for a pacemaker. Perhaps a reason for me to avoid supplements???

My personal attitude toward supplements for cycling?
Cycling was never so important in my life that I measured performance things beyond the most basic info for a few early years - HR, cadence, cardio, muscular endurance. Supplements, to be an effective solution, are a life-long commitment for a life-long cyclist. I have taken certain supplements over the years but come back to the basic pleasure of being out and on the road without a performance expectation or OTC Rx routine. Just me, expecting to be pedaling regularly into my 80s - in 5 yrs. YMMV

Clear your handlebars and your mind will follow


Uninstrumented, ..... but Satchmo knew a correct motivational supplement.

They say that caffeine enhances performance. I look at it the other way. Being heavily caffeinated is just standard operating procedure. Failing to caffeinate is a mistake that harms normal performance. Like failing to eat breakfast or forgetting your water bottles.

My Opposite ! LOL!
I had a pair of 'youngsters' behind me on a tough climb (catching me) while on our group ride this Sun. I was at 160 and really puffing ...
THEY (venomous look...) were chatting up a storm ! Then one of them started laughing !!!!
I tried dialing it UP... no luck... nothing in the boiler room...
... so goes most every group ride I now do... but I did survive, and didn't get shelled... this time...
I'm pretty efficient... for an old stubborn guy...
Ride On
Yuri

Creatine does not appeal to me because of gaining water weight. This possibly cannot be healthy for your lungs, heart and kidneys. I just have images of playing CFB in the 1980's and seeing linemen ballooning up on anabolics during the season and dropping 20 lbs of water weight in the offseason. Not to mention having one's testicles shrinking up to the size of a dime. Sorry for the imaging but it is shocking what people do for a scholarship.

I take CoQ10 400 mg QD for anecdotal gains climbing hills and recovering faster during and after the rides. I'm not so drained after a big effort the next day and at 62 y/o, this is welcomed.

I went from 155 to 160 with the creatine.