Questions for the serious cyclists out there
Rode today with Galwer Wheelers out to Mallala it was over 100kms for me when I got home. I was doing fine on first leg into Two Wells but after Mallala could only really keep in the pack. Thanks to some top riding by Daniel I ended with 32km/h avg.
Question 1
Do you guys have days when just not feeling up to it, fro the whole day or part of it? Do you put it down to preparation for the ride? Or just sometimes not strong that day? I felt really drain of energy when we reached Jaspers(Galwer) and needed some food straight away(sugar hit).
Question 2
Do you guys use protein shakes after rides or anything else to help build muscle and recover? I do realise some of you will say that they are full of crap etc but that is whole other discussion.
Question 3
What sort of workouts do you do apart from riding or is it just about the bike?
Question 4
Stretching do you do it before and after a ride? I have been told by Dr need to be more flexible. I have never really stretched at all before or after and never been tight after a ride.
Thanks guys
I love cycling and want to continue to improve my performance.
Replies to This Discussion
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Permalink Reply by Darren Bosanko on -
Hmm surprised no one has replied to this one yet. I'm sure you'll get a tome of info, but jere's my 2 cents worth.
1. Yes all the time. Particularly when its 5 in the morning, cold and/or raining. Some days you got it some you don't. Wouldn't fret about it. Make sure your hydrated and fueled and you shouldn't have many of those days.
2. Not so much after rides. When I finish a long run I do, but it's a little harder on your body. Some carbs and protien are good for a recovery meal post long ride. Bannana smoothie or similar is perfect. There are some specific carb and protien shakes for recovery, but up to you.
3. If your talking to increase bike fitness then being on the bike as often as possible is best. There are short sessions you can do on the bike (or trainer/spin bike) that will have an impact. High gear/resistance low cadence sessions are great, so are intervals of high cadence hard efforts. These can be knocked off in a lunch hour.
4. I guess you should. Personally I rarely do after a ride for what ever reason. I do however make a point of stretching after every run and pay particular focus to my gluteus,hamstrings, quads and abductors.
Good luck with the riding!
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Permalink Reply by Michael Wetherley on -
thanks Darren.
Re workout was thinking more along lines of core workout etc.
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Permalink Reply by Juz on -
I've not got much to add, but core exercises are excellent for keeping stable and strong while riding. I've been told by my physio that my core strength is probably why I don't get any back ache on the bike even after hours and hours of pedalling. I basically just do sit ups and plank exercises for core strength.
If you can get into the habit of stretching while your muscles are warm after riding, you can help your flexibility heaps. I get told off by my physio for not stretching enough. I don't know if you've ever seen me at Jaspers after a GW ride, I tend to pretzel myself up on a chair to stretch my glutes and hamstrings in teh least obtrusive way. I think it would be good for us to get some proper stretching happening after the GW rides though. Might look a bit awkward but worth it.
I love my protein bars. I tend to eat one during the ride though (combined protein and energy bar) and just stick to protein-laden food post ride (poached eggs and soy coffee).
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Permalink Reply by Sean Carnie on -
Hey Darren, whats your advice on indoor trainers, was thinking of getting one versus riding stationery bike at the gym,
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Permalink Reply by Don (Who's lost?) Nairn on -
there would be some cyclists that may suggest the scenery and the journey is important not the average speed and your position on strava,
1. it seems likely that you will have sub standard days from modest illness and being off colour.even a poor nights sleep may stop you being 100%.
2. if you are into that sort of thing steroids work a lot better. :-)
3. anything you enjoy that gets you away from the fridge as long as you don't hurt yourself sounds good.
4. can you be too flexible?
Keep having fun after all life is too short to be miserable.
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Permalink Reply by Lee Bakes on -
I swear by protein shakes. I once didn't have one after a hard ride and couldn't walk properly the next day due to muscle soreness, but when I have them I have little to no soreness the next day.
Don't worry Michael I felt pretty flat most of the day today too!
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Permalink Reply by Gus K on -
Don't underestimate the need for food. On those long rides you do need to eat before you're hungry and the pros eat every 15 mins. Just small amounts.
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Permalink Reply by Michael Wetherley on
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I think that is what im doing wrong I eat to little all at once.
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Permalink Reply by Frank on
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Hey mate!
We all have off days, that's life!
I try not to use shakes and eat real food, try medjool dates, they are wicked!
Eat bananas and lots of water, if a sugar hit is what is needed, so be it.
I rarely do energy drinks but when I do, they do work just that the chemicals in them can't be good!
I do spin classes at gym, I run with my dog in mornings and use a few weights, best way to get stronger is to actually ride!
As far as the core goes, it's the single biggest improvement area u could possibly do!
I have done 4 years of wing chun Kung fu, the main focus is the core and now do lots of Pilates!
If ur core is strong, u will be well centered and not all over the bike and put good power through
the cranks, work on good technique like pulling up on pedals not pushing, have feet flat and level and keep cadence on at least 90 all the time!
Good bike set up is also vital for endurance and just basic comfort!
Seen people stop riding cause some dill at the lbs sold them a bike way too big or small!
Oh, and eat and drink before u r hungry and thirsty cause than its too late!
Lots of sips of water and constant bites of food is good!
Happy riding!
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Permalink Reply by Patrick O'Kane on -
work on good technique like pulling up on pedals not pushing,
I've seen you mention this a few times, wouldn't good technique be pulling and pushing?
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Permalink Reply by Blake on -
I have been looking into on bike and after ride nutrition, for long rides. There is a good argument for having protein after a ride amongst other things. Good food will give you this if you choose wisely and a lot of people will say that it will be better as it will, naturally, give all the nutrients you need.
If you don't eat right, don't have time etc then shakes are an alternative. Be aware there are different types of protein and some of the shakes I have seen have a lot of carbs in the form of sugar.
Personally I would try to eat real food rather than have a shake but it can be hard to select the right foods to eat sometimes.
As for not feeling up to it, if I am really not up to it I will cut the ride short. I usually find that I say to myself I will just get to X and turn back. When I get there I then say when I get to X+1 I will turn back. then I find I have done 20 or so km. Listen to your body.
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Permalink Reply by David B.o.R. on -
I'm a flippant cyclist at best but, 1 some days I am amazed by how little I have in my legs, sone days I cant believe my luck. 2. No (I'm too glib). 3. I did some ninja stretching (women sometimes call it pilates). It was great but I stopped. 4. I should and sometimes I do but not enough. Evidently cycling shortens your hamstrings, I can barely rich my ankles let alone my toes.
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