Maltodextrin has a high glycemic index. Isn't spiking your blood sugar bad for you? I could see using it during high effort exercise for a fast energy boost, but it seems like a bad idea to use after the ride.

Anyway, a 35 mile rider doesn't need to worry about glycogen replenishment. Just get something to eat if you are hungry.

My secret? Ride regularly. At least twice a week for a couple of hours each, at the minimum. 3 or 4 rides a week is better. Group rides motivate me to ride, and I don't ride at such a hard pace when solo.

The 40 mile Saturday club ride used to affect the rest of the day for me. I would come home, stuff my face, then nap for a couple of hours. Worn out! Now, it's just another ride, no big deal.

Very soon after a ride, the first thing in order is a long hot shower. I make it a point to direct the water at my thighs and calves for a minute or two.
Then, I eat 2 cans of sliced beets with apple cider vinegar and a splash of Italian dressing.
Pre ride is important too, so a few vitamins and supplements help, esp B and B12, zinc and potassium.
During a long ride (over 50 miles) take in a gel or two and lot's of water.
The more you ride, the easier they become. I can go out in the morning and ride 42 miles in 2 hours on nothing but desire.

A 35 mile ride may deplete muscle glycogen for some riders depending on conditioning, so it is relative.

The glycemic index is high but that is why it works so well. Studies show it will replenish muscles the fastest. If someone is worried about the glycemic response they should take it with protein as a combined supplement by definition will have a lower overall response.

After the ride is the perfect time to take it. There is a window of about 60 minutes when it does its work. When paired with protein not only does the maltodextrin go right to the muscles, so does the protein.

I can pretty much guaranty the glycemic load is about the same as a glass of chocolate milk. G Load is more important than G Index.

Anyway, the data is there for people and sled dogs if you just Google it. The prepared maltodextrin powders also have fructose and they are the best. I don't recommend buying the maltodextrin powder available from beer making websites.

I'm probably close to the OP's age and I occasionally find myself wiped after a good 30-40 mile ride. Usually comes down to one of these culprits for me:

1 -Not enough sun protection. I've felt the same kind of drain from being out in the sun playing golf for 3-4 hours. No where near the same amount of energy expended.

2 -My body is fighting a cold or allergies or something.

In addition to everyone else's advice, don't overlook those two possible contributors.

I don't think you have a recovery problem, you just need to ride more and at least a few times a week. Go out for an hour and work your way up to 2 hours. Once you can ride for two hours, work on your speed.

I think it is fair to say that your average cyclist can ride for 35 miles without any ill effects from that kind of ride at an easy pace (as you mentioned). You just need to ride more, and there are no shortcuts.

Also, rides are more fun with more people. Join a club or plan rides with cycle shops.

I would consider trying a electrolyte sports drink during your ride, and a recovery drink(within 30 minutes) after your ride.

I've had very good results with First Endurance products, both their drink mix and recovery drink. Yes, some riders don't want to spend the money but for me its worth it to feel good both during and after the ride.

Yes, I think fried legs and lack of energy may have different causes and require different means of recovery.

How often do you ride?
Conditioning is key.

It's a mixed bag regarding red wine, where the antioxidants you get from a small amount outweigh the negatives of the alcohol. Two glasses at one meal, however, will disrupt hydration, sleep, and testosterone. Also, your body can't use the hydrocarbon chain of alcohol (ethanol) as energy/glycogen, so it converts it to a fatty acid and stores it away as body fat. The occasional beverage will most likely not have any detrimental long-term effect on training and recovery, but if alcoholic beverage consumption is routine, then it certainly will.

You'll notice that most, if not all successful athletes severely limit their consumption, and most of the time have no alcohol near events, and during multi-stage events.

That said, I love beer and brew my own from time to time. I do train with plans in 6-8 week blocks, though, and want to maximize my results. That means nearly no alcohol. :(

Wouldn't that be the point? To be conditioned includes proper recovery.

Or you could just eat a balanced and healthy meal achieving the same but having something that is cheaper and actually tastes good.

He doesn't shave his legs, listen to nothing this poseur suggests.:lol:

Oh wait, he agrees with me...... never mind.

Two things: One - so the reason I'm not fast is because I'm a lush? And two - why is it that a shot of grappa seems like rocket fuel?

Kinda serious, kinda joking, but when touring Italy last May, it didn't seem to have a negative effect, it seemed useful (maybe it was the sugary espresso that went with it, maybe not ;) ). And when some locals along the road up to Madonna di Campiglio offered some wine to those of us riding ahead of the Giro, I found it kind of refreshing. I also thought it was rather rude of one rider who not only declined, but denounced the offer.

O/N Gold Natural Chocolate Whey made with skim milk is even better. You can even blend in a banana or add MD/Fructose powder. A spoonful of peanut butter is nice too.

I've found red-dit and ice cream works pretty well.

Post ride: Hot Epsom salt bath for 20-25 minutes helps a lot plus food and hydration mentioned post ride.

Pre ride: Extra hydration day/night before and adequate food night before

Ride Day: Extra hydration before ride then per advices mentioned above.

Grappa is Italian, and we all know that all things Italian make you faster on the bike. That's the main reason I married an Italian. Hell, I even got my espresso machine from Italy (Gaggia Classic). Super fast hamer droping to 400W slamdancing.

I can't explain the red wine, except for maybe resveratrol; it may have been the espresso after all (caffeine is definitely a performance enhancing drug). And you did the right thing… never turn down an offer of wine from Italian locals whilst cycling in Italy.

I gave up on all the engineered foods a few years back. Waste of money IMO.

A glass of fat free milk and a banana is just as good as a glass of Endurox.

Fig Newtons are just as good as those bars made by the hippies.

And so forth.



This is they type of advice most of our grandmother's would give and is very, very wise. Epsom salt baths are excellent for sore muscles.

I had forgotten about epsom salt. Used it regularly when I was marathon training.

Thanks Timothy. Actually I may be as old as many of your grandmothers.

Idea came from my (younger) coach -- Epsom Salts are really magnesium which we apparently lose when sweating. Alternative is to take magnesium pills for those who can't or won't do the bath.

This is Pro Tips 101 right here.

Over time I've begun to rely less and less on commercial food products that are marketed as endurance fuel; I'll rarely use any thing more "techy" than a cliff bar these days. Now, I basically won't use a gel or some sort of powdered electrolyte fuel unless it's free.

I eat one cliff bar (or equivalent) for every hour over 2. So, for a three hour ride, that's two, a five hour ride, 4, so on and forth. I do like to stop at convenience stores mid way or more through for some Gatorade and a Snickers or Reese's though :).

On short rides I don't eat anything.

eggzactly! And whats better than a package of fresh fig newtons after a long ride.