Go Back  Bike Forums > Bike Forums > Fifty Plus (50+)
Reload this Page >

What do I need to be doing to replenish and rebuild muscle?

Notices
Fifty Plus (50+) Share the victories, challenges, successes and special concerns of bicyclists 50 and older. Especially useful for those entering or reentering bicycling.

What do I need to be doing to replenish and rebuild muscle?

Old 07-03-12, 09:22 PM
  #1  
gforeman 
Senior Member
Thread Starter
 
gforeman's Avatar
 
Join Date: Jun 2008
Location: Northern Virginia
Posts: 749

Bikes: Specialized Crux Elite X1, Specialized Roubaix SL4 Expert, Specialized Crux Disc

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 6 Post(s)
Likes: 0
Liked 1 Time in 1 Post
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!)
__________________
Gary F.


2019 Specialized Crux Elite X1
2015 Specialized Roubaix SL4 Expert
My bike page: https://www.gwfweb.com/bicycles
Build a bike stand! https://www.gwfweb.com/bicycles/stands.html
gforeman is offline  
Old 07-03-12, 09:33 PM
  #2  
AzTallRider
I need speed
 
AzTallRider's Avatar
 
Join Date: Sep 2009
Location: Phoenix, AZ
Posts: 5,550

Bikes: Giant Propel, Cervelo P2

Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time in 1 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.
AzTallRider is offline  
Old 07-03-12, 09:59 PM
  #3  
cccorlew
Erect member since 1953
 
cccorlew's Avatar
 
Join Date: Dec 2006
Location: Antioch, CA (SF Bay Area)
Posts: 6,966

Bikes: Roubaix Expert, Motobecane Ti Century Elite turned commuter, Cannondale F500 Mtn bike, Some old French thing gone fixie

Mentioned: 7 Post(s)
Tagged: 0 Thread(s)
Quoted: 92 Post(s)
Likes: 0
Liked 16 Times in 9 Posts
What he said. Plus, be young again.
cccorlew is offline  
Old 07-03-12, 10:27 PM
  #4  
CommuteCommando
Senior Member
 
CommuteCommando's Avatar
 
Join Date: Jul 2008
Location: Southern CaliFORNIA.
Posts: 3,078

Bikes: KHS Alite 500, Trek 7.2 FX , Masi Partenza, Masi Fixed Special, Masi Cran Criterium

Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 27 Post(s)
Liked 19 Times in 11 Posts
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.
CommuteCommando is offline  
Old 07-03-12, 11:42 PM
  #5  
stapfam
Time for a change.
 
stapfam's Avatar
 
Join Date: Jan 2004
Location: 6 miles inland from the coast of Sussex, in the South East of England
Posts: 19,913

Bikes: Dale MT2000. Bianchi FS920 Kona Explosif. Giant TCR C. Boreas Ignis. Pinarello Fp Uno.

Mentioned: 2 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 3 Times in 2 Posts
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.
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.
__________________
How long was I in the army? Five foot seven.


Spike Milligan
stapfam is offline  
Old 07-04-12, 04:16 AM
  #6  
bruce19
Senior Member
 
bruce19's Avatar
 
Join Date: Jul 2006
Location: Lebanon (Liberty Hill), CT
Posts: 7,843

Bikes: CAAD 12, MASI Gran Criterium S, Colnago World Cup CX & Guru steel

Mentioned: 4 Post(s)
Tagged: 0 Thread(s)
Quoted: 1465 Post(s)
Liked 869 Times in 520 Posts
Congratulations on some serious success losing weight. That is impressive.
bruce19 is offline  
Old 07-04-12, 04:43 AM
  #7  
gear
Senior Member
 
gear's Avatar
 
Join Date: Sep 2004
Location: North shore of Mass.
Posts: 2,131
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 2 Times in 1 Post
Endurox R4 has all the stuff for recovery mixed into one package. I use it after every ride that goes over an hour.
gear is offline  
Old 07-04-12, 05:10 AM
  #8  
DGlenday
Senior Member
 
DGlenday's Avatar
 
Join Date: Jun 2011
Location: Frederick, MD
Posts: 1,248

Bikes: Cannondale, Trek

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 33 Post(s)
Liked 2 Times in 1 Post
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

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...
DGlenday is offline  
Old 07-04-12, 05:15 AM
  #9  
Timtruro
Senior Member
 
Timtruro's Avatar
 
Join Date: Nov 2007
Location: North Truro, MA
Posts: 1,618

Bikes: Aegis Trident (Big Red)

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 4 Post(s)
Liked 1 Time in 1 Post
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.
Timtruro is offline  
Old 07-04-12, 05:19 AM
  #10  
DnvrFox
Banned.
 
DnvrFox's Avatar
 
Join Date: Aug 2001
Posts: 20,917
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 8 Times in 6 Posts
Read a bit about "overtraining" - You may not be there yet, but you should be aware of it.

https://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.
DnvrFox is offline  
Old 07-04-12, 05:48 AM
  #11  
HillRiderEast
Senior Member
 
HillRiderEast's Avatar
 
Join Date: Sep 2008
Location: Foot Hills of the Berkshires
Posts: 100

Bikes: Giant Cypress, Trek fx 7.4

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Protein definitely and find a building with 5 stories and do the stairs a few times
HillRiderEast is offline  
Old 07-04-12, 08:12 AM
  #12  
gforeman 
Senior Member
Thread Starter
 
gforeman's Avatar
 
Join Date: Jun 2008
Location: Northern Virginia
Posts: 749

Bikes: Specialized Crux Elite X1, Specialized Roubaix SL4 Expert, Specialized Crux Disc

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 6 Post(s)
Likes: 0
Liked 1 Time in 1 Post
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.
__________________
Gary F.


2019 Specialized Crux Elite X1
2015 Specialized Roubaix SL4 Expert
My bike page: https://www.gwfweb.com/bicycles
Build a bike stand! https://www.gwfweb.com/bicycles/stands.html
gforeman is offline  
Old 07-04-12, 09:30 AM
  #13  
Bikey Mikey
Senior Member
 
Bikey Mikey's Avatar
 
Join Date: Oct 2011
Location: Newport News, VA USA
Posts: 3,325

Bikes: Diamondback Edgewood LX; Giant Defy 1

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 2 Times in 2 Posts
Big kudos on the weight loss. (107 lb loss for me). Lots of good advice above. Definitely include a rest day each week.
Bikey Mikey is offline  
Old 07-04-12, 10:06 AM
  #14  
Phil85207
Century bound
 
Phil85207's Avatar
 
Join Date: Jan 2010
Location: Mesa Arizona
Posts: 2,262

Bikes: Felt AR4 and Cannondale hybrid

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 2 Post(s)
Likes: 0
Liked 2 Times in 1 Post
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.
Phil
Phil85207 is offline  
Old 07-04-12, 10:19 AM
  #15  
gforeman 
Senior Member
Thread Starter
 
gforeman's Avatar
 
Join Date: Jun 2008
Location: Northern Virginia
Posts: 749

Bikes: Specialized Crux Elite X1, Specialized Roubaix SL4 Expert, Specialized Crux Disc

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 6 Post(s)
Likes: 0
Liked 1 Time in 1 Post
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.
__________________
Gary F.


2019 Specialized Crux Elite X1
2015 Specialized Roubaix SL4 Expert
My bike page: https://www.gwfweb.com/bicycles
Build a bike stand! https://www.gwfweb.com/bicycles/stands.html
gforeman is offline  
Old 07-04-12, 10:32 PM
  #16  
tmac100
Senior Member
 
Join Date: Dec 2007
Location: Doha, Qatar
Posts: 959

Bikes: More bicycles than I can ride at one time: 2 custom made tourers, a Brompton 6-speed, and an Indian-made roadster.

Mentioned: 1 Post(s)
Tagged: 0 Thread(s)
Quoted: 126 Post(s)
Liked 8 Times in 8 Posts
Originally Posted by cccorlew View Post
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...
tmac100 is offline  
Old 07-05-12, 06:11 AM
  #17  
Blanchje
Senior Member
 
Blanchje's Avatar
 
Join Date: Feb 2008
Location: West Michigan
Posts: 239

Bikes: GT Carbon Grade, Jamis Nova Pro, Giant Sedona

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
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.
Blanchje is offline  
Old 07-05-12, 07:58 AM
  #18  
mprelaw
Senior Member
 
mprelaw's Avatar
 
Join Date: Dec 2011
Location: Cape Cod, Massachusetts
Posts: 2,318
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 1 Time in 1 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.
mprelaw is offline  
Old 07-05-12, 08:10 AM
  #19  
DnvrFox
Banned.
 
DnvrFox's Avatar
 
Join Date: Aug 2001
Posts: 20,917
Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 8 Times in 6 Posts
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.
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.
DnvrFox is offline  
Old 07-08-12, 03:01 PM
  #20  
RoyIII
Senior Member
 
RoyIII's Avatar
 
Join Date: Apr 2008
Location: Waxahachie, Texas
Posts: 508

Bikes: Gios Compact Pro 10 Chorus, Gios single speed, Pedal Force RS2 10 chorus, CAAD5 10 Centaur, Diamondback dirt bike, Fuji Fixed Gear.

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
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.
RoyIII is offline  
Old 07-08-12, 03:19 PM
  #21  
mapeiboy
Senior Member
 
mapeiboy's Avatar
 
Join Date: Jan 2012
Location: Toronto , Ontario , Canada
Posts: 542

Bikes: Colnago EP with Campy chorus

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 22 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Epo ?
mapeiboy is offline  
Old 07-10-12, 04:54 PM
  #22  
mrardo
Senior Member
 
mrardo's Avatar
 
Join Date: Jun 2008
Location: Las Cruces NM
Posts: 210

Bikes: Trek 6.9, Davinci touring, Mountain bike and a Trek tandem

Mentioned: 0 Post(s)
Tagged: 0 Thread(s)
Quoted: 0 Post(s)
Likes: 0
Liked 0 Times in 0 Posts
Gatorade is salted Koolade. Get some real sports drink. Hammer Heed , just water and electrolytes or other drinks from your bike shop.
mrardo is offline  
Old 07-10-12, 05:11 PM
  #23  
OldsCOOL
Senior Member
 
OldsCOOL's Avatar
 
Join Date: Jul 2004
Location: northern michigan
Posts: 13,249

Bikes: '77 Colnago Super, '76 Fuji The Finest, '88 Cannondale Criterium, '86 Trek 760, '87 Miyata 712

Mentioned: 19 Post(s)
Tagged: 0 Thread(s)
Quoted: 644 Post(s)
Liked 501 Times in 273 Posts
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
OldsCOOL is offline  
Related Topics
Thread
Thread Starter
Forum
Replies
Last Post
keenan500
Long Distance Competition/Ultracycling, Randonneuring and Endurance Cycling
6
07-20-17 06:29 PM
LGHT
Training & Nutrition
29
10-07-14 11:56 AM
obrienca80
Training & Nutrition
0
03-15-13 07:03 AM
acrafton
Training & Nutrition
3
06-11-12 05:31 PM
knitguy
Training & Nutrition
7
04-23-11 01:26 PM

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off


Thread Tools
Search this Thread

Contact Us - Archive - Advertising - Cookie Policy - Privacy Statement - Terms of Service - Do Not Sell My Personal Information -

Copyright 2021 MH Sub I, LLC dba Internet Brands. All rights reserved. Use of this site indicates your consent to the Terms of Use.