The ride yesterday was great, although it took me most of the first hour to get the motor purring. After I got me rhythm on the next 2 hrs were fun and flowy. I stayed in the flats of Denmans, Squirrels Nest, and Rhythm just looping forward and reverse. I did venture over to the pool for Standard J-11, Roller Coaster and the new connector trail back up to the pavement, didn't want to do the hillside as I was going to be going to Boone this afternoon to ride but that has been pushed back till Sat. afternoon. So if ya want to join ring me biatches. I stopped by the shop for a quick beer and to pick up the Taco Crew just getting ready to leave for their loop. Hung with these mates for me last hour of riding then boogied it home to kick it. All my riding on the Monkey will be long paced miles......yummy:) Teri, Bianchi and I are going to the River Park for a nice walk tonight when she gets off so I might be able to squeeze a 2 hr ride on the road before hand. I need to mow......that sucks.....kinda. I'm craving BACON right now and well that does suck:(
8-02 stats:
morning wieght- 155
miles- 33.61
time- 3h 15min
# of sport legs pills taken-6, 3 before, and 3 after me ride. Legs feel a little tired as I type this.
bike- Karate Monkey
Bfast- ramen cup & orange
lunch- chicken pasta, salsa & chips:)
dinner- salad
night time snack- oreo cookie goodness thang Teri made:) EVIL GOODNESS
beer- 2 bud heavies
Peace
Subscribe to:
Post Comments (Atom)
12 comments:
have you done any rides that were 3-5 hours straight through with a few jumps ( intervals ) lasting over 5 minutes or more? If not you should be doing them by next tuesday. Weekends are good for that sort of ride usually. eat more protein than you think you may need. That's what rebuilds the muscles. B-12 is also a crucial vitamin as well as E vitamin. Hit the broccolli (sp) 4 times a week and also incorporate fruit as a fiber. sometimes eating protein in larger quantities can bind up your digestive system. Try to lay off of the sport legs. Have you heard of the bottom dropping out on riders who use sportlegs regularly, you are motoring along then, you shut off. I'm not aware of the particulars of this happening. But training all naturale is better anyway for most people. Sounds like you got in some miles.....sleep sleep sleep.
IN regard to the sport leg shut off thing. When I used to race, we used to kepe ourselves in a kind of shape where your legs, didn;t burn really ever, your lungs didn;t run out of air, but your legs would just not be able to turn over the pedals at a certain intensity, you just weren;t able to do it from a strength point. That's when younknow you are in shape, that tireless moment where yo can just keep going harder and harder and harder until your legs just won't go. Then we would consider ourselves ready for war. because if you ride then blow up after 10-15 minutes of a moderate intensity, you're just not there yet and will probablly get smoked and left for dead in the woods or on the road, whichever. Oh, that POM stuff is nice, great for your body and brain, extra great for your prostate. Ride with fast people that make you breathe s hard you feel like your body is going to explode ( speed work) this is 2nd in line in importance. Speed work shocks your body and brain into doing more work than you can handle, which in turn, makes you a better faster rider. Your body will prepare itself for the next session of taxing and will come back stringer. These workouts should be done in times segments, ie 1:30 minutes, usually hard fast paceline work, really hard fast paceline work. And if you get dropped, go back next time, it wil only help. You will never be as fast as when doing speed work, and it can be fun in a scary way, so you won;t be bored riding your road bike. Just some shared training tips dude..take what you need from it if any, it worked for me.....
What's up Frankie:) Damn bro you are just full of info.:) Yea I've done many 3-5hrs rides with up'd tempo....just none this year. When we found out that Teri was pregnant this year I purdy much said fuck the training shit and brought it back to the good ole' days of riding for the ride, keeping it real and "REAL FUN". Now I'm throwing meself out there for a Solo run at Boone and my training will basically consist of pace miles..... in for the long haul on the single speed. Keep it coming as I will take what I want and store the rest for the future racing:) Protein....I get plenty of it, just haven't had any the last couple of day's. I have a freezer full of deer and it don't get any better than that bro. The pasta I had did have chicken in it and I did stay at a Holiday Inn last night:)
Peace
It's wet over here, did it rain over there last night? Trail conditions?
Trial conditions good:) Give me a call when yer done with the TT.
Peace
Deer is great....yes, family is always first.....now go boil the chicken breats and steam the broccolli......
Hey Squirrel,
Man, good luck on the solo effort. I'm still kicking around the idea for next year at Old Pueblo. We'll see.
I can't vouch for a hard shut down on SportsLegs, but I can vouch that they will let you kick it up a bit longer at a harder pace during a race. I know quite a few pros and one expert national champ that's using 'em on a regular basis during races or really hard work outs. For the most part, the people I'm talking to are using them before races and not after as a recovery though. Of course, these are all people who are spending around 2 hours on a bike instead of prepping for a 24 hour race too.
One other thing I'd add to your recovery list is Vitamin E & C. You can generally take up to 800 UI a day of E and 2000 Mg of C. Be careful with the E and don't over do it though, since it's fat soluble it doesn't leave your system as quickly as C. I normally try to take 400 UI of E and 1000 Mg of C right after a ride. I forget the exact science behind it, but it has to do with the two of those working together to neutralize free fatty acids which are the biggest reason your legs will feel tired/sore the day after a big ride or race.
Finally, something like Endurox4 is great for recovery. Personally, I don't use that - I'm rolling my own, but anything with a 4-to-1 or 3-to-1 carb to protein ratio is unbelievable for recovery. I have a tendency for my immune system to get out of whack after a large block of training, so I throw in some L-Glutamine too. I've yet to see a recovery drink with enough of that in it, so you'd probably have to add it any way you go. The local GNC or GNC-type place should have some in powder form. Shop around though, I found a little local store that had some for nearly a quarter of what GNC wanted for it.
Again, good luck...
I'm on it Frankie:)!!
Holy shitsta Travis, you mean 2 bud heavies and a banana isn't recovery??? Just kidding, thanks for the info. I'll start working on a concoction:) I do have some endurox......
Peace
Do you have any venison ring bologna in your stash? Maybe that's a Pennsuylvania thing, but boy is it gooooood...
Dogfish head chickory stout will provide plenty of carbs after a ride also....a bud heavy also known as a Zeke ( I knew a guy once named Zeke who did little else but drink bud 40's.. he died, not from the drinking though, his wife accidentally smothered him in his sleep, she had big arms and killed him with her flab, he was too drunk to move and she smothered him, yeah, go ahead and laugh dude, I did) Other beers worth noting for an after ride treat are Victory Brewing co. Hop Devil, Magic Hat golden Monkey, mIller HIgh life-can only, Bud of any size, Corona if you want to get laid, cause girls like corona dunno why though. One of my oldest friends "Bubble" likes to mix cheap Vodka with Cytomax Apple flavor in sort of a frozen form....yeah, it's gnarly,
he also eats iceberg lettuce plain....with nothing on it and says it keeps him awake if he eats it too late at night......we used to kick his ass when we were little I think we did some brain damage....
Try Hammer Nutrition,I've had much success with their products.
Half of the battle is finding something you can stand to consume for 24 hours, personally that Endurox stuff makes me gag.
It been said that ultra endurance events are actually eating contests, the person who fuels the engine best wins.
As far as recovery goes, Hammer's Recoverite works well for me. Hey Travis, Recoverite has 3grams of L-Glutamine per serving, although Im not sure how much your adding to your cocktail.
Elk- here we like them straight, a 36"x3" tube, not ring:) I love that shit, although this past year I didn't have any done, I couldn't get ahold of the buck skinner that does my specialty grinds, turns out he's in fucking Arizona....some day I'll take a few months and learn his technique:)
Frankie- shit man those all sound yummy, I'll check the LS for that stout.
Peace
Since everyone else is putting in there two cents...I thought I'd throw out mine. I started using Recover Ease a few weeks ago. I only use it after hard rides. The pills seem to work. My legs don't feel tired the next day. I'm not much of a "pill" believer, but thought I'd give these a test run. So far so good.
Post a Comment