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Stretch before the ride (if I can) - using 'Core Advantage' exercises (worth buying if you aren't sure what to do)
After ride I tend to use the roller and do limited static stretches whilst my garmin uploads.
Once a month I see an osteo
cool thanks.
I'snt stretching for chicks ?
I generally hobble about the car park whilst my left quad argues with my right calf as to which one is going to lock out first 😈
It's not actually until I get the bike upside down and attempt to get the wheels off that either if them attempt to do anything about it !
It must be great to watch ?
Maybe it is getting fitter / progress rather than magic powder
Of course - no-one's arguing that the magic powder makes you quicker. It just helps recover a bit quicker, that's all. So if your next ride is the following day or a couple of days later, you'll be better recovered so you'll ride a bit better, like the OP did.
I do take the commercial websites with a pinch of salt of course
Do you really need that salt? Really? There's lots of research showing that we have more than enough salt in our diet already and it's reckless and potentially deadly to add more.
Do you really need that salt? Really? There's lots of research showing that we have more than enough salt in our diet already and it's reckless and potentially deadly to add more.
So long as it's sea salt and not highly processed table salt, there shouldn't be a problem.
The best advice I can give with regards to nutrition and recovery is clean up your diet - eat real, whole, unprocessed food as far as possible and start to listen to your body not to the little voice inside your head, it's probably wrong. The more you listen to your body the more attuned you'll become and after a ride you might find that you quite fancy a glass of milk (full fat, preferably raw!) or a pint of beer or a roast with all the trimmings. Go with whatever you fancy not with what you've reasoned is best based on the 'knowledge' of others.
I am however having massive sugar cravings and in the last couple of weeks
What stopped sugar cravings for me, was to stop eating sugar.
That's not me being facetious by the way. Cutting out the sugar and sugary snacks has really helped.
Yeah.. Sugar is a drug. Treat cakes and sweets like fags...
Ok, in no particular order:
Salt is salt. Sea salt is large chunks of salt that you can taste more, same thing.
No need to stretch before, it'll probably slow you down. Stretch after if you have some kind of limit in ROM, unlikely tbh.
Apples and planets have cores, humans don't, be wary of 'core' training. Foam rollers don't really work, it's just the movement. If they did work you should stay well away: nothing knows better than your own brain when it comes to organising your muscles.
Molgrips, ask a dietician to confirm what you've posted above, please....
So long as it's sea salt and not highly processed table salt, there shouldn't be a problem.
That really had me giggling for quite a while.
Molgrips, ask a dietician to confirm what you've posted above, please
Any advice given on STW is purely conjectural and no warranty is implied.
So bugger off 🙂 If you want to ask a dietician, feel free!
How do you know I haven't? Everything you've said in this thread is flat out wrong, have a word with yourself.
What do you mean have a word with myself? I've done a lot of reading, that's my conclusion. Fine, if I'm wrong, great - present your evidence and let's have a chat about it. I love to learn.
But you seem to be accusing me of moral failing..? I really don't know what you mean.
Seriously - if you want to chat about nutrition, let's do it, you can help us all learn. If you want a barney, then go somewhere else please.
Please note none of this post is sarcastic or confrontational. Read it in an honest, sincere and pleasant tone of voice. Apart from the bit about having a barney 🙂
The best thing you can do for recovery is a tedious combination of a decent long term diet, fluids, intelligent training and good quality sleep. This'll get you up to 12/24h rides/ultra distance runs/whatever your bag is, without sacrificing your entire social life to training. You might add a % or 2 to your performance from technofood, but most of us are so far off our untechno-ed peak it's easier to tackle the basics. Sleep hard warriors 🙂
I think Stever's post above would've answered the OP in a oner. But with molgrips around stating that you'll be better recovered days later if you have some kind of protein shake, it gets difficult. Molgrips what exactly have you been reading? Adverts for products? Like I said, if you want to learn, seek out a dietician, they are the authority on these matters, it's a legally protected title, unlike nutritionist.
That really had me giggling for quite a while.
😈 I aim to please
Seriously tho, don't listen to the internet, don't listen to a dietician, listen to your body, it knows what you need far better than they do (so long as it's not drugged up with sugar and other nasties).
Salt is salt. Sea salt is large chunks of salt that you can taste more, same thing.
it's not really NaCl is one type of salt that you can buy, low salt usually has a mix of kcl and NaCl while sea salt is the minerals left after the evaporation of sea water which is not just NaCl. metallic salts are normally the result of a neutralisation reaction.
Molgrips what exactly have you been reading?
I've been experimenting, on myself. I can't remember exactly where I first read the thing about the glycogen window, but if you google you'll find it's not just me.
What have you been reading, apart from that link you posted at first?
listen to your body
EXACTLY what I have been doing. But apparently that's not good enough for didgerman...
Just to let you know, I have bought 1.5kg of recovery drink in the last 3 years - because what I was doing at the time didn't warrant it.
Salt is salt, that fact doesn't require an opinion. Salt with other stuff in is salt with other stuff in, but it ain't salt.
Yes, ignore dieticians, the qualified professionals who work with our best athletes. Is there an award for worst advice ever on this forum?
Molgrips, there isn't a 20 minute anabolic window. You need to start accepting that, it's just a con, hype from people who make stuff to drink during that 'window'.
Molgrips, there isn't a 20 minute anabolic window. You need to start accepting that, it's just a con, hype from people who make stuff to drink during that 'window'.
No, I agree there isn't a window in which you must take magic powder or be screwed. But I do think that carbs immediately after exercise helps recovery. This is not because of marketing, it's because I've tried it. Of course, carbs at any point afterwards can still aid recovery, for me. I generally remain tired after a hard effort until I re-fuel, this can be several days.
I also think that if you are having carbs immediately after exercise, then Torq recovery drink works a bit better than other things. Why do I think that? Because I've tried it.
Have you actually tried these things out or are you just repeating what you've read on the internet?
[url= http://jap.physiology.org/content/106/4/1394 ]A paper about it:[/url]
We conclude that ingesting protein with CHO during recovery from aerobic exercise increased muscle FSR and improved WBNB, compared with feeding strategies that provided CHO only and were matched for total CHO or total energy intake. However, adding protein or additional CHO to a feeding strategy that provided 1.2 g CHO·kg?1·h?1 did not further enhance glycogen resynthesis during recovery.
So carbs helps glycogen synthesis, protein not so much.
But they did find that the protein helped rebuild muscle.
However there's another article linked to under that that says proten does NOT help rebuild muscle. The picture would seem to be unclear, but you seem to be absolutely rock solid positive. What do you know that we don't?
Salt is salt,
Apart from Himalayan sea salt of course.
Salt is salt, that fact doesn't require an opinion. Salt with other stuff in is salt with other stuff in, but it ain't salt.
Yes, ignore dieticians, the qualified professionals who work with our best athletes. Is there an award for worst advice ever on this forum?
Molgrips, there isn't a 20 minute anabolic window. You need to start accepting that, it's just a con, hype from people who make stuff to drink during that 'window'.
Why would you listen to the qualified professionals over your own body? People have been listening to the qualified professional for the last half a century and as a result chronic illness is rampant in the population, every other person is obese or has cancer and we now have more health problems that at any other time in recent history. If they know so much then why is this the case? Their 'knowledge' is largely based on flawed studies that have been corrupted by those corporations with a vested interest in the fake foods they promote. Not to mention the fact that every human body is different and will have its own individual requirements that will change over time, so how can you prescribe general guidelines for a whole population?
The advice that they dole out changes frequently - a prime example would be the fact that for the last however many decades the general consensus from the medical profession has been that saturated fat and high cholesterol causes heart disease and we should all be using vegetable oils instead and eating lots of carbs instead (I wonder who benefits from that advice?). In the last few years the tide has started to turn and this view is being discredited. As it happens saturated fat intake is not linked to heart disease and vegetable oils create a whole host of problems when eaten in excess or when rancid (which they usually are).
Jamz do you read the daily mail?
Anyone have the number of a dietician I can hire? Where's my credit card?
How will I know if they're right?
or you could read a book, or perhaps not.....
How will I know if they're right?
When they tell you to liquidise a cake, two Kit Kats and a pint of double cream to fuel your fast twitch muscle post sprint/tabata ninja workout.
Is that standard Kit Kats or chunky ones?
Ask yourself; What would a caveman do?
Therein lies the answer.
How do I know if the book is right?
Is this still rumbling on.. Hadn't it been agreed that after exercise sufficient to empty the tank you need a hit of carbs, tour riders seem to prefer a tin of cola , fanta etc and then some protein which you could get from a chicken salad but most of time it's easier to have shake type recovery drink.
That's what I've read in actual books and what my my body says works.
Jamz, amen to that !
The medicine Industry is muhassive ! They only make money if they sell tablets ! Its insane that as soon as some folk feel wobbly they feel the need to take on tablets ! Or powders.
It used to be that whey was a by product of cheese processing, now it's the other way round ! Look at the great lumps of cheese on offer at the end of isles in supermarkets ? It's only always on offer for a reason because they are producing so much of it !
Advertising ?
When you excercise you're supposed to feel tired ! You're legs are supposed to ache that's why it's called excercise ?
There are wonder drugs to help combat this ! You either ache after or suffer the long term side effects of taking on chemical inbalance ? The choice is yours and yours alone.
20 years ago no one would have thanked you for chemicals in a tub that would help you perform out of your body's fine tolerance ? So why do it ?
It used to be train eat well and most importantly rest !
But now because you must take these wonder potions there is no rest ? It's not needed.
I'm sure both protein & carbs can be had from eating a healthy balanced diet ? We have come this far ?
For those that can't eat after excercise ? Once upon a time you would have struggled and as a consequence died a very early death ! It's as simple as that, sitting in a cave waiting for some one to bring back a sabre tooth tiger so you can get fed ? Lame !
Running round trapping said beasty then returning to cave exclaiming "put mine in the fridge I'll bob it in the microwave after coronation street" I can't eat yet after all that running about you know what I'm like when I excercise ? would have seen you go hungry !
Probably starve.
Natural human selection.
😯
Has anyone mentioned the evils of mass-produced milk yet? I'm sure someone here must have an opinion on it.
Jamz +1
It's easy to be blasé about this, but capitalism has created the myth that we need to consume food to stay alive. That may be the case for elite level athletes, but there's now a growing body of evidence to suggest that for normal people, this simply isn't the case.
I recommend you watch a video called THE FOOD CONSPIRACY MYTH - HOW BIG BUSINESS SHOVES CALORIES DOWN OUR THROATS! which will explain everything I'm saying. The gist of it is that when we were single-cell, amoebic entities, we simply absorbed nutrition through osmosis and our bodies are best adapted to function in this way.
After watching the video and reading the book by Professor Hyram P Bunkum, I simply immerse my body in a bath of mineral-rich optimised carbodiametic soup for 30 minutes every evening. I no longer need to eat.
I know people will claim that I'm talking rubbish, but all the studies showing otherwise are funded by evil capitalist cronies who have a vested interest in selling more and more food. I'm talking about folk like Brian Aldred, the major supermarkets, manufacturers of food packaging. All have a vested interest in convincing us that we need to eat to stay alive etc, ad nauseum. 😐
All this caveman bullshit does make me chuckle 😀
Were can i get a sabre tooth tiger?
It's easy to be blasé about this, but capitalism has created the myth that we need to consume food to stay alive.
Hilarious however there is a valid argument that athletes are constantly bombarded by advertisements and pseudo science. Sports drinks (as well as excessive hydration) are an example of something that is ubiquitous and unnecessary.
Sports drinks (as well as excessive hydration) are an example of something that is ubiquitous and unnecessary.
I've tried bathing in them and many of them seem well adapted for osmotic absorption. It's not the product that's wrong, it's people drinking them. Simply fill a bath, strip off and suck it up princess.
Bikes are also unnecessary, as is football and tennis and television.
If you think that sports drinks and recovery drinks are ESSENTIAL for cycling then you are obviously a marketing led idiot.
However, they have an effect, and it's up to you if you decide that effect is useful for what you want to do. It is possible to make a decision based on trial and error, rather than marketing.
However, they have an effect, and it's up to you if you decide that effect is useful for what you want to do.
How do you know they have an effect? is this based on your sample of 1? There is little evidence that they are any more effective than water and probably harmful given the calories and sugar that many contain.
"Marketing led" oh the irony.
How do you know they have an effect? is this based on your sample of 1?
Yes, but that's all I care about since I'm the only person I feed on rides.
There is little evidence that they are any more effective than water
What? Are you saying that consuming carbohydrate (from whatever source, jelly babies, sandwiches whatever) during prolonged strenuous exercise has no effect on energy levels?
This is clearly not the case!
I suspect you are talking about 'isotonic' electrolyte based drinks. You could well be right, I don't drink those for that very reason! Marketing led am I? Keep trying!
When I say 'sports drinks' I mean carbohydrate drinks.
What? Are you saying that consuming carbohydrate (from whatever source, jelly babies, sandwiches whatever) during prolonged strenuous exercise has no effect on energy levels?
No because that is not what is under discussion. We are talking about post exercise fueling using drinks, no? Taking on sources of carbohydrate, protein, fat etc after (and during for some sports) is appropriate. I am talking about expensive "marketing led" products as oppose to off the shelf products such as fruit, jam sandwiches etc as well as water.
When I say 'sports drinks' I mean carbohydrate drinks.
Which one exactly?
What are we discussing here ?
Pre excercise fueling
During excercise fueling
Post excercise fueling