prj71

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

eduskator

Prolllllllly more of an European thing. Joking aside, I find that an alcoholic beverage after a workout is very good for reviving mental energy .

Calsun

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.

terrymorse 

Once again, this anecdotal evidence with no science to support it.

Athletes at the highest level eat meat daily. Including pros during grand tours.

PeteHski

Is that official? According to who?

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!

brianmcg123

I make almost the same thing after my rides. I’ll have to try the yogurt in mine though. I like to put a dollup of peanut butter as well.

GhostRider62

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.

prj71

Provide links and facts supporting this statement.

terrymorse 

Supporting the obvious statement that elite athletes eat meat?

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.

prj71

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/

terrymorse 

Yeah, so? Pro cyclists eat a lot of carbs. Another "well duh" fact.

Cyclists also have protein requirements, and they eat lean meat to supply the protein. Demonstrably true.

In other breaking news, the sky is blue.

rsbob 

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

tomato coupe

It does seem pertinent to define what "endurance" means. Are we talking about 3 hour rides or RAAM?

mvnsnd

Here's an article that might help: https://www.trainingpeaks.com/blog/t...ance-athletes/

datlas 

As a long-time vegetarian, I really want to like this. But the arguments they provide are more anecdotes than real science, and apparently genuine scientists are critical of their arguments. The conclusion that a plant-based diet is good for you may be correct (and I think it is) but the so-called evidence they provide is apparently shyte.

GhostRider62

She also mentions sleep.

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

Iride01 

Bait? Nope, serious question. What qualifies a ride as an endurance ride for you? Don't know whether you are talking about a multi day long distance event or just a shorter 60 to 100 mile ride mixed in with more typical rides of 22 to 40 miles.
If you thought about the guff you'd get for providing a number then why didn't you think of the guff you'd get for using the term endurance rides which means something different to a lot of people?

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.

GhostRider62

An endurance ride is probably at least 2 hours exclusively in zone 2.

A long distance ride is more than 100 miles.

Anyone disagree?

prj71

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.

GhostRider62

Easy or hard is not quantitative. Hard is not an endurance ride. That is where you fail to understand.

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.

rsbob 

WhyFi

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.

WhyFi

I thought that you didn't have a power meter? z4 HR != z4 Power

GhostRider62

Different gurus have different percentages and forgive me if my memory is incorrect but zone 4 is around 92-95%. Two hours at that pace takes good fitness and I was genuinely complimenting you. I recall posting that I did 278 watts for nearly 3 hours, something like 89% of FTP and people were calling me a liar. It was a Zwift race that I actually won. Two hours in zone 4 is not a fun time.

prj71

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.