Recovery Drinks for Endurance Riders
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I drink Celsius BCAA
https://www.celsius.com/products/bca...ing-blue-razz/
I no longer have muscle soreness after I started taking this a few months ago..
https://www.amazon.com/Nutricost-Bet...s%2C230&sr=8-5
https://www.celsius.com/products/bca...ing-blue-razz/
I no longer have muscle soreness after I started taking this a few months ago..
https://www.amazon.com/Nutricost-Bet...s%2C230&sr=8-5
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Water, and food. Fruit.
About beer: I have a friend who runs, and he and all his clubmembers always stop for a beer or three or four after they run. There must be something to it. Unofficially, their slogan is "the running team that drinks".
I'm surprised no one has mentioned vodka yet.
About beer: I have a friend who runs, and he and all his clubmembers always stop for a beer or three or four after they run. There must be something to it. Unofficially, their slogan is "the running team that drinks".
I'm surprised no one has mentioned vodka yet.
Last edited by eduskator; 09-12-22 at 03:36 PM.
#28
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For recovery what has worked best for me is a meat free diet during a tour. Pancakes for breakfast, raisins and nuts for lunch, rice or pasta for dinner with some veggies. Lots of interest and research in benefits of carbo loading but no one went the next step to realize that animal protein and animal fats were hurting recovery for athletes who need to perform week after week.
Important to start off without a deficiency in magnesium, potasium, or sodium. A blood panel test is a good starting point. As people age they are less able to absorb key nutrients and we also have a loss of micronutrients with our industrial agriculture so supplements are usually needed.
Important to start off without a deficiency in magnesium, potasium, or sodium. A blood panel test is a good starting point. As people age they are less able to absorb key nutrients and we also have a loss of micronutrients with our industrial agriculture so supplements are usually needed.
#29
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For recovery what has worked best for me is a meat free diet during a tour. Pancakes for breakfast, raisins and nuts for lunch, rice or pasta for dinner with some veggies. Lots of interest and research in benefits of carbo loading but no one went the next step to realize that animal protein and animal fats were hurting recovery for athletes who need to perform week after week.
Athletes at the highest level eat meat daily. Including pros during grand tours.
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I just follow the general advice of experienced trainers
e.g. Mac Cassin (Wahoo Sports Science): "After the session is completed, it is crucial to replenish depleted glycogen stores. It is standard practice to abide by the 30-minute window for fuel following a workout. This fuel, whether post-workout drink or meal, should include a combination of carbohydrates and protein in about a 3-5 to 1 ratio."
I haven't read anything to the contrary. Even if the exact timing window might well be debatable I don't see a need to overthink it. If I take a protein shake straight after a hard training session I know I'll feel better than if I don't. If nothing else it signals to my brain that my workout is over!
#31
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I make a protein shake with milk, bananas, whey, honey and greek yogurt after every ride. Sometime I add steel cut oats, but my daughter usually has some of my shake and she doesn’t like the oats.
I noticed a difference pretty early when I started doing this. Recovery was much faster. Likewise, when I run out of whey, I can def. tell.
I noticed a difference pretty early when I started doing this. Recovery was much faster. Likewise, when I run out of whey, I can def. tell.
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It is crucial to not replace glycogen immediately after a training ride, especially in the Base period where aerobic foundation is being set and the ability to oxidze fats
You read that here.
Different story once the season begins and higher intensities and demands on a daily basis are encountered.
You read that here.
Different story once the season begins and higher intensities and demands on a daily basis are encountered.
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Supporting the obvious statement that elite athletes eat meat?
Whatever.
- - - - - - -
During Dinner: This is the big opportunity to restore what’s been lost. Riders will consume between 2,000 and 2,500 calories of a carefully prepared mix of carbs, protein, and fat. This includes pasta, rice, quinoa, and lean meats.
- - - - - - -
If you want further support for this "the sky is blue" statement, do your own googling.
Whatever.
- - - - - - -
What Riders Eat in the Tour de France
During Dinner: This is the big opportunity to restore what’s been lost. Riders will consume between 2,000 and 2,500 calories of a carefully prepared mix of carbs, protein, and fat. This includes pasta, rice, quinoa, and lean meats.
- - - - - - -
If you want further support for this "the sky is blue" statement, do your own googling.
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Supporting the obvious statement that elite athletes eat meat?
Whatever.
- - - - - - -
During Dinner: This is the big opportunity to restore what’s been lost. Riders will consume between 2,000 and 2,500 calories of a carefully prepared mix of carbs, protein, and fat. This includes pasta, rice, quinoa, and lean meats.
- - - - - - -
If you want further support for this "the sky is blue" statement, do your own googling.
Whatever.
- - - - - - -
What Riders Eat in the Tour de France
During Dinner: This is the big opportunity to restore what’s been lost. Riders will consume between 2,000 and 2,500 calories of a carefully prepared mix of carbs, protein, and fat. This includes pasta, rice, quinoa, and lean meats.
- - - - - - -
If you want further support for this "the sky is blue" statement, do your own googling.
I suggest you rent this on Netflix and learn a little something.
https://gamechangersmovie.com/
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Cyclists also have protein requirements, and they eat lean meat to supply the protein. Demonstrably true.
In other breaking news, the sky is blue.
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Nice bait. Everyone has different definitions of what constitutes that kind of ride. If I provide a number, people will either say it’s not enough or ridiculous and the inevitable arguments will ensue. Nice try
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It does seem pertinent to define what "endurance" means. Are we talking about 3 hour rides or RAAM?
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Here's an article that might help: https://www.trainingpeaks.com/blog/t...ance-athletes/
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Lol. One small mention of lean meat at the end of the article. Otherwise mostly fruits and vegetables, protein shakes etc.
I suggest you rent this on Netflix and learn a little something.
https://gamechangersmovie.com/
I suggest you rent this on Netflix and learn a little something.
https://gamechangersmovie.com/
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Here's an article that might help: https://www.trainingpeaks.com/blog/t...ance-athletes/
For weekend warrior athletes training two to three times per week, following a normal daily nutrition plan with no special additions is sufficient for optimal recovery before the next training session.
It does seem to get down to how many kJoules per week are we talking. I have done 1,000 mile weeks many, many times. You cannot eat or process enough food for that. OTOH, my typical ride now is 2-3 hours with 2500 feet of climbing 5 times per week and a normal diet is more than sufficient. No special insulin spiking sugary drinks are necessary post ride. But, at some level of load, you cannot replace your glycogen and anything you can do to help offset that deficit is helpful. Unfortunately, it is not possible to know the context of everyone's N = 1
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If I provide a number, people will either say it’s not enough or ridiculous and the inevitable arguments will ensue
Use of the term endurance probably wasn't necessary at all since this is the road cycling forum and most road bikers are doing endurance riding of some sort.
Last edited by Iride01; 09-13-22 at 01:27 PM.
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An endurance ride is probably at least 2 hours exclusively in zone 2.
A long distance ride is more than 100 miles.
Anyone disagree?
A long distance ride is more than 100 miles.
Anyone disagree?
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Zone 2 for 2 hours is an easy ride for me. I would barely breaking a sweat or even breathing hard.
A long distance ride more than 100 miles could also be easy if the elevation is low.
I just did a 19 mile mountain bike race over the weekend. Average I was in zone 4 for the 2 hours it took me to complete the race.
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I do.
Zone 2 for 2 hours is an easy ride for me. I would barely breaking a sweat or even breathing hard.
A long distance ride more than 100 miles could also be easy if the elevation is low.
I just did a 19 mile mountain bike race over the weekend. Average I was in zone 4 for the 2 hours it took me to complete the race.
Zone 2 for 2 hours is an easy ride for me. I would barely breaking a sweat or even breathing hard.
A long distance ride more than 100 miles could also be easy if the elevation is low.
I just did a 19 mile mountain bike race over the weekend. Average I was in zone 4 for the 2 hours it took me to complete the race.
Very, very few can do a ZOne 2 ride with an average wattage in Zone 2 over the entire ride that is MORE than 100 miles. I am not saying you cannot, I am saying this is very rare assuming FTP is correct. For a RAAM level rider like you, it is trivial
Average power in Zone 4 for 2 hours is special.
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Very, very few can do a ZOne 2 ride with an average wattage in Zone 2 over the entire ride that is MORE than 100 miles. I am not saying you cannot, I am saying this is very rare assuming FTP is correct. For a RAAM level rider like you, it is trivial
Average power in Zone 4 for 2 hours is special.
Average power in Zone 4 for 2 hours is special.
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Really? Not trying to be a smart ass, just curious. I haven't made a point of doing a century+ this year, so I don't know if I have any on the books, but just looking over the last month or so, I have a few 4+ hour rides with average power in Z2 range and extending those efforts another 10-15 miles wouldn't have been terribly challenging. In the last couple of weeks, I also have a couple of 2 hour rides with average power in Z4. It's work, but doable. I don't think that my FTP is too far off, if at all, and don't think that I'm terribly special in the grand scheme of things.
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I have a heart rate monitor but no power meter. Heart rate gets broadcast to my Garmin edge when I'm riding. I found it useful for indicating when I should back off a little on my rides/races so I don't blow myself up.