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Share Your Recovery Secrets.

Road Cycling “It is by riding a bicycle that you learn the contours of a country best, since you have to sweat up the hills and coast down them. Thus you remember them as they actually are, while in a motor car only a high hill impresses you, and you have no such accurate remembrance of country you have driven through as you gain by riding a bicycle.” -- Ernest Hemingway

Share Your Recovery Secrets.

Old 03-08-07, 05:09 PM
  #26  
blonduathlongrl
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Originally Posted by Cromulent
Chocolate milk. The organic stuff with no HFCS. It's very, very helpful.
funny, I do chocolate milk as well. Im known to drink 3 glasses and eat 3 cheese sandwiches. It's my sacred routine to me
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Old 03-08-07, 05:11 PM
  #27  
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Originally Posted by ronjon10
I slam a chocolate ensure right after the ride. I'm looking for a replacement since it has HFCS (#@$@#$) but it's got the right carb/protein ratio. I find no matter how hard a work, if I drink one of those immediately after the ride, I eat normally the rest of the day and feel great the next day. When I don't, and don't get anything fairly soon after the same hard workout, I eat everything in the kitchen for the rest of the day. On rare occassions, after very heavy climbing days, I'll take an advil or 2.
High Fructose Corn Syrup is perfect for recovery. Don't shy away. It's when you make it a large part of your regular diet when you start to see negative results.
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Old 03-08-07, 05:20 PM
  #28  
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OK, I may be out of line here but coming from weight lifting and just now getting into cycling, I've learned from my weight lifting days that its the proteins that helps rebuild muscle tissue and really helps the musles from aching after extreme/extrenous exercises. I have tried just using endurox before but still found myself hurting the next day. But once I've resumed taking protein drinks again, %100 Whey, along with endurox I've noticed that there was considerably much less pain after my bike rides.

Am I wrong here? I don't see too many people in these forums talking about protein that much.
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Old 03-08-07, 05:20 PM
  #29  
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Originally Posted by dan.lavelle
(usually peanut butter chocolate musclemilk because its freaking amazing)
+1

Good stuff!!
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Old 03-08-07, 05:24 PM
  #30  
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Originally Posted by mtnwalker
OK, I may be out of line here but coming from weight lifting and just now getting into cycling, I've learned from my weight lifting days that its the proteins that helps rebuild muscle tissue and really helps the musles from aching after extreme/extrenous exercises. I have tried just using endurox before but still found myself hurting the next day. But once I've resumed taking protein drinks again, %100 Whey, along with endurox I've noticed that there was considerably much less pain after my bike rides.

Am I wrong here? I don't see too many people in these forums talking about protein that much.
I think it depends. Cycling depletes glycogen stores more so than weight training. Hence the large quantity of carbs in Endurox. Cycling is also meant to build endurance and not muscle mass, which is why less protein is usually needed. The protein that is in Endurox R4 is whey. 52g carbs and 13g protein. Different formulas for different exercises methinks.
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Old 03-08-07, 05:28 PM
  #31  
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Big fan of roasted edamame for my protein intake
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Old 03-08-07, 05:28 PM
  #32  
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Originally Posted by steaktaco
mine.

and this with this with salt.
Excellent photos!
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Old 03-08-07, 05:34 PM
  #33  
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Originally Posted by SushiJoe
I think it depends. Cycling depletes glycogen stores more so than weight training. Hence the large quantity of carbs in Endurox. Cycling is also meant to build endurance and not muscle mass, which is why less protein is usually needed. The protein that is in Endurox R4 is whey. 52g carbs and 13g protein. Different formulas for different exercises methinks.
Ok, i get what you are saying. I may be ruining Endurox's formula then. I've been adding 24 grams of 100% Whey+5 grams of Creatine in my water bottle of Endurox for the past month during my rides. After that I down 24 more grams of protein with water + 1 more glass of protein/water before bed. I want to retain my Atlas physique(I wish!) .
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Old 03-08-07, 05:42 PM
  #34  
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Originally Posted by BigSean
Its on sale for $29 at Performance right now.
$27.99 at amazon.
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Old 03-08-07, 05:42 PM
  #35  
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Originally Posted by skandal20
High Fructose Corn Syrup is perfect for recovery. Don't shy away. It's when you make it a large part of your regular diet when you start to see negative results.
HFCS is really getting a bad rap from the media lately. And the masses always lap it up. If people can only remind themselves that its all in moderation we would all be happier. This reminds me of the cholesterol scare from eggs. I've been eating 3 hard boiled eggs every morning(1 yolk only ) and my cholesterol is 150.
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Old 03-08-07, 05:44 PM
  #36  
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hfcs's make people fat 'cuz that's all they eat. we ride bikes, so we're ahead of the game. they sit in their cube and eat burger king; like mtnwalker said, moderation.
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Old 03-08-07, 05:50 PM
  #37  
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Pasta, Choco milk, and usually some fruit; keep it simple and cheap
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Old 03-08-07, 05:55 PM
  #38  
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Chase around the French Quarter, till the Wee hours, eating fattening foods, drinking liquer, and then get up for meetings, work all day and repeat. That's this week's program. We'll see how well it works saturday and sunday.
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Old 03-08-07, 06:04 PM
  #39  
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I usually mix this with salt and oatmeal.
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Old 03-08-07, 06:11 PM
  #40  
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Originally Posted by mtnwalker
OK, I may be out of line here but coming from weight lifting and just now getting into cycling, I've learned from my weight lifting days that its the proteins that helps rebuild muscle tissue and really helps the musles from aching after extreme/extrenous exercises. I have tried just using endurox before but still found myself hurting the next day. But once I've resumed taking protein drinks again, %100 Whey, along with endurox I've noticed that there was considerably much less pain after my bike rides.

Am I wrong here? I don't see too many people in these forums talking about protein that much.

You are right and wrong You definately need a large amount of protein post-workout if you want to maintain (and ESPECIALLY if you want to increase) muscle mass. However carbs are the "pump" that will put the protein in your muscle are a rapid rate. It'll still happen without carbs, but if you want to stop muscle breakdown and start muscle building ASAP, you have to include carbs in recovery.
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Old 03-08-07, 06:14 PM
  #41  
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Originally Posted by mtnwalker
HFCS is really getting a bad rap from the media lately. And the masses always lap it up. If people can only remind themselves that its all in moderation we would all be happier. This reminds me of the cholesterol scare from eggs. I've been eating 3 hard boiled eggs every morning(1 yolk only ) and my cholesterol is 150.
There's a difference though. it was the USDA who said eggs were bad. USDA= government = don't know ****E. However, independant studies always showed that eggs/cholesterol were fine in moderate amounts. At least, they did once the scientific community learned to distinguish LDL from HDL.

But HFCS, along with trans fats, is linked to obesity and poor health in pretty much every study, independant or not. You can graph very easily the increase in HFCS consumption with the increase in belly fat storage. Not just fat storage, but SPECIFICALLy belly fat storage - which is the kind that kills.
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Old 03-08-07, 06:18 PM
  #42  
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Before shower, one 8oz Enlive by Ross: 300calories, 0 fat, 65g carbs, 10g protein. Add 500mg glutamine. Water chaser. Post-shower, one more Enlive. Then a nice pasta meal later in the evening, with chicken or shrimp, and veggies, with water.
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Old 03-08-07, 07:32 PM
  #43  
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i drink one of these its got the 4:1 ratio and it won't go bad if its not refridgerated.
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Old 03-08-07, 07:52 PM
  #44  
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My recovery begins before the ride. I take a single scoop of Superpump (orange flavor) about an hour before my ride. It has a small amount of creatine in it, along with lots of caffeine and nitric oxide. Then all the water during the ride. Within 45 minutes of the ride ending I take in 40 grams of protien via American Whey protein. Then before bed I have a scoop of Sizeon, a mixture of creatines to help fuel the recovery period. I do this for the 1st ride of the year and the day after my legs are barely sore, then the second day which is usually the worst for legs, they don't hurt at all.
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Old 03-08-07, 07:58 PM
  #45  
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Yeah, I forgot to mention, if you don't understand how creatine works, please don't use it. You'll cramp up like mad if you use it improperly and run the risk of serious issues. So talk to the people where ever you get it, I worked for such a place, and find out how the kind you get is supposed to be used for cycling. It's not dangerous when taken properly.
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Old 03-08-07, 08:51 PM
  #46  
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For the first hour after a hard work out I consume sugars, after that I make sure I eat healthy and get enough proteins and vitamins and other nutrients. But getting the sugars immediately after is the most important. It's been awhile since I've read up on why but it has to do with replenishing energy stores (atp) in the muscles and it's time sensitive.

I tried the chocolate milk thing for awhile but for some reason when I'm training i become slightly lactose intolerant so that's a no go. OJ is great cause it's high in sugars and potassium.
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Old 03-08-07, 08:56 PM
  #47  
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Originally Posted by JonnyV
Yeah, I forgot to mention, if you don't understand how creatine works, please don't use it. You'll cramp up like mad if you use it improperly and run the risk of serious issues. So talk to the people where ever you get it, I worked for such a place, and find out how the kind you get is supposed to be used for cycling. It's not dangerous when taken properly.
+1 Consumption of creatine monohydrate requires a concurrent large increase in intake of water to protect the kidneys. This increase on top of what one normally would consume while training. Usually says so on the label, BTW.
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Old 03-08-07, 09:04 PM
  #48  
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Originally Posted by VegaVixen
+1 Consumption of creatine monohydrate requires a concurrent large increase in intake of water to protect the kidneys. This increase on top of what one normally would consume while training. Usually says so on the label, BTW.
Many moons ago, while I was big into body building I took an 8 week cycle of creatine during a light bulking phase. I went from 211lbs to 235 in 8 weeks. Just using 10g/day of pure creatine monohydrate, and a clean diet including a ton of fish/poultry and whole grains. Granted, all but 5-10lbs of the weight (retained water) came off shortly after I stopped the cycle...but bottom line I can't imagine using it for road cycling.

If I were a track sprinter, I'd be all over the stuff. As it is I'm about 60lbs lighter than I was during the days of big arms and endless tuna fish...and a helluva lot faster on a bike
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Old 03-08-07, 09:23 PM
  #49  
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Burger & Beer
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Old 03-08-07, 09:27 PM
  #50  
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a nice warm shower as soon as I get off the bike helps me recover faster, I think its mostly a mental thing but it sure seems to work.
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