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Semi-skimmed has fractionally more protein per 100ml.
The total workload's not that huge*, but a proper rest day would probably be a good thing, as would lowering the overall amount of exercise one week a month - cut out the non-social sports for that week, for example.
* depending on your bike commute - 8 miles bimbling along on the flat is nothing, a solid 4 mile climb on a daily basis is another...
(Probably should point out that I'm not a coach, but I've read (and even followed!) various training plans, and I've yet to find one that doesn't include rest days and weeks.)
We could probably go tit for tat on these for a while.....
Could do, but that would be boring. I don't have a view on creatine, i just posted the first thing google scholar gave me.
Yes whole milk!
Whole milk is only 4% fat and actually has more carbs than fat in it, and loads of protein.
If you want to lose weight then the thing to play around with is your carb intake. Keep your protein and fats at a good level to maintain lean muscle and cut back on the cake!
the crucial question is were you doing more or less hrs per week (at the same intensity) before 1-2 hours made you faster "than i've ever been"?
I used to do 10-15 hours a week.
if you were doing less then it's hardly surprising, if you were doing more then people would be interested in the details of your 1-2 hrs
Well give iDave some money and I'm sure he'll fill you in.
Correct me if I am wrong but I suspect you came to running more recently
Yes - it has improved my cardiovascular capacity a lot, I think - I hardly get out of breath now when cycling at max. This may just mean that my legs are weak though, I dunno.
How much activity did you do before? if you're going from 0 to that then you'll feel knackered and will probably get an injury, however if you've increased the programme by say 20% than thats not unrealisitc.
You will get used to the routine naturally, anything that gives your muscles a really good workout will take a couple of days to recover from until you get used to it. I think supplements make a small difference, most probably a placebo however those affects shouldn't be underestimated.