Okay, need nutrition advise

[plushride]

...I agree with that article. Another good resource is a book written by a dietitian named Nancy Clark..here's the link
http://www.amazon.com/gp/product/097...lance&n=283155
As for me, I did my first century last year. For a 2 hr ride, at least an hr before, I have an egg, wheat toast, and 4 oz. choc milk. Then just water the rest of the ride. Anything more than that, I may bring GU or trail mix and use propel instead of water. For the century, we had alot of PBJ, clifbars, GU in the flask, etc. and ate every 2 hrs. I also supplemented the water with Gatorade & added salted nuts to help prevent hyponatremia. If you spread your calories out over the day, including protein each time you eat, you may feel more satisfied and lose the last few pounds, but I would bet as you increase mileage, you will lose it anyway. For recovery, if I don't have something within 30 minutes, my legs are killing me for days, but any protein/carb mix works for me, like again, a PBJ or choc milk...sugar sweetened iced coffee with lots of milk works nicely on those hot rides too.. Good luck!

[tprevost]

Thank you Plushride! I appreciate your professional opinion! My biggest problem has been what you described about the legs being 'dead for days' afterwards. I did a 41 miler yesterday and stopped and got a chocolate milk immediately after the ride. My legs are still pretty dead today but I'd expect that anyway. I'll be doing a little jogging over the weekend as we are going out of town but I plan on a 20 miler on the mtn bike Monday and I'm hoping for some energy on that ride I'm really hoping the chocolate milk etc. just after the ride will do the trick. I am eating before/during/after my rides; I just find it SO frustrating that I can't do more riding due to slow recovery... UGH!!!

Thanks for your input!

Tracy

[Running Mommy]

Ok, I didn't read what everyone said... But here are my .02 FWIW....
First of all you need to eat more before you ride. I would add a cup of yogurt and some fruit maybe. Unless of course you don't do yogurt. But some protien sorurce will stay with you longer.
On anything longer than 3 hours you will need food. I use pretzels, gummy bears, and take a clif bar w/ me. When I hit the 50 mile mark I stop and eat the bar. I also drink cytomax mixed w/ a scoop of carbopro for added calories on the longer rides. If you want to try carbo I can send you some. I have a TON leftover. Oh and salt... I use thermolytes. Thats on the long stuff though 3+ hours only- or if it's REALLY hot, then anything over 2 hours.
Post ride ( or post ride/run) I stretch, grab a power bar and jump in the cold pool. In the summer I have to throw ice in the tub and jump in. Icing your legs will do WONDERS for recovery!! I'm totally serious about this! Even if you freeze some water in dixie cups, then peel away the cups and rub down your legs. It's an old distance running trick and it works! After I started doing this I totally noticed the difference.
Ok, hope this helps.
Denise

[mellic]

You might also want to consider the time you are taking to cool down.

After a hard training session you should spend at least 15 minutes spinning at a nice easy pace. This time allows you to increase the amount of oxygen you are supplying to your muscles and allows an active recovery.

[Running Mommy]

Oh and one more thing.... I don't get to see the dietician until June 2nd! sigh... But she wants me to keep a DETAILED (and she stressed that) food/training log for the next month. Should not be a problem. I already keep a training journal..

[Grog]

Aaah! I can't do the ice thing on my legs but the goal really is just to activate circulation, so when I shower after my workout I alternate quite cold with hot water for about 3 sets, like cold water running on my legs while I massage shampoo into my scalp, warm water to rinse, hot water again while I apply conditioner, etc.

It works well, too. Otherwise a pool at a decent temperature (75-80) alternating with hot tub works well too. Or even just the pool.

[Starfish]

Lots of great recovery tips here. For me, I do find that ice, massage, baths and chocolate milk or Endurox really help.

But, you also mention that you have been off the bike for 7 years. Your post is about 6 weeks after your March 1 start date, and you are doing 60-70+ miles/week it looks like? We are all different and have different sports backgrounds, but it might be worth taking a look at your mileage ramp-up, and also the intensity of your rides (HR, difficulty of hill climbs, etc). Only you know what kind of an aerobic base you already had and what kind of strength training you had been doing.

I know my recovery is vastly different if my 40 mile ride is flatter and slower, or if it climbs like a booger and I'm struggling to keep up with fast riders.

[Dogmama]

Post ride it is important to have fast carbs - i.e. simple sugars. I use chocolate soy milk, a scoop of protein powder and 2 gm of l-glutamine (to help muscles recover faster.) I have to water it down a little because I'm really not hungry post ride & I have to make myself eat something. Whatever you have post-ride keep the fiber & fats down because that will delay absorption of carbs.

Icing your legs is a great idea. When I was doing physical therapy for my neck, he would always ice me down afterwards. Once I was short of time & ran out without being iced. BIG difference the next day - lots of soreness.