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Old 07-12-2013, 01:13 PM   #29851
enduro0125
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Quote:
Originally Posted by YakSpout View Post

I've got a buddy that swears by Skratch Labs, but he's also a Rapha nut and bakes his own energy bars and you know what they say about them...
+1 on Skratch.
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Old 07-12-2013, 01:37 PM   #29852
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Originally Posted by Ridge View Post
That's really subjective to each individual. I usually feel tightness in my muscles for a day or so after particularly hard training rides or races. That feeling subsides as soon as I get on the bike and turn the pedals over for a few miles. The Osmo (or any recovery drink for that matter) is more for replenishing the glycogen and protein I used up during the session. This is more critical when I'm racing in omniums or back-to-back daily crits.


I mix it two servings each per 24oz bottle. It's very easy to modulate the strength to your liking as it's a light flavor.
Gotcha. I usually go with about ~3/4 scoop of Accelerade per 24oz bottle of water. I'll play with the Tailwind to see what I like. I really prefer straight water, but when it heats up, I need the salt and the calories to get through the ride.
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Old 07-12-2013, 02:01 PM   #29853
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First of all, best of luck to kbasa (pics of ice cream at the top of Carson or it didn't happen!).

El Guero, if you should see LA on your jaunt across Iowa, give him an ADV salute for me. However, I'm sure his people will keep him well-insulated from the rabble.

Lastly, plain ol' chocolate milk has also been proven to be an effective recovery drink: http://www.utexas.edu/news/2011/06/22/milk_studies/
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Old 07-12-2013, 02:15 PM   #29854
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I use one NUUN tablet per big bottle, a little diluted yes, but I like it like that.
I've tried one flavor of Skratch and didn't find it terrible, but the packaging is tough to open and it is another long narrow bag to keep track of. The tablets in a snack size zip-lock are easy.
I carry one bag of Chomps on long rides. I also put them into a snack sized zip-lock bag. Way easier to open and close even while riding.

Then for that extra kick when I really need it I carry GU, the one with double caffeine in peach. Doesn't bother me, but I have always drank an whole big bottle of water with it. Good for about a half hour or so in the hundred degree heat for me.

When it is hot, I carry and re-fill one large bottle of water and one same size of NUUN. No cramps and I can keep going.

I'll do a light night tonight and leg massage, then hydrate well for a big ride tomorrow. I hope to be able to get a medium ride in Sunday as well. It is going to be a busy weekend.
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Old 07-12-2013, 10:30 PM   #29855
TheYeti
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Originally Posted by Ridge View Post
I would add Tailwind Nutrition to that list. I've tried all make and manner of hydration mixes and each person should do the same to discover what works best with their body over many miles. The Cytomax was okay for me but it was absolutely necessary to keep it cold. If it heated up, it would outgas in my bottles and created a bloating problem for me on long days in the saddle. It also makes for a rather gross science project in your bottles if not cleaned out immediately post-ride. I don't have to worry with any of that since switching to Tailwind.

I use Osmo nutrition recovery powder mixed with almond milk immediately post-ride and/or a Coke or Sprite. I know this will flare up some of the rec riders... but you should really avoid any alcoholic drinks post-ride for at least a few hours while your body replenishes and recovers. (more so on very intense rides or training sessions than a group social ride or rec ride)
They've (Osmo) got that hyper hydrytion (sic),have you also tried that ?
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Old 07-13-2013, 05:02 AM   #29856
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Best ride this season last night and I really wasn't going for it - 25 miles @ 17.5.

Something Kbasa said the other day stuck in my head - something about going into the red zone on hills and then never being able to really recover. Yesterday I went up the hills as slowly as I could - all the time trying to keep my legs from hurting (too much). I then hammered it on the downhill and flat. Worked a treat I was tired at the end but I only bonked about a mile from home and then not too badly.

Need to try it a few times to see if this theory holds up but it sure did yesterday.

So, a question for you racers, when you do get to the top of a hill legs are full of LA, on the downhill is it better to pedal (slowly or otherwise) or just rest your legs
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Old 07-13-2013, 05:40 AM   #29857
melville
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Quote:
Originally Posted by Mercury264 View Post
Best ride this season last night and I really wasn't going for it - 25 miles @ 17.5.

Something Kbasa said the other day stuck in my head - something about going into the red zone on hills and then never being able to really recover. Yesterday I went up the hills as slowly as I could - all the time trying to keep my legs from hurting (too much). I then hammered it on the downhill and flat. Worked a treat I was tired at the end but I only bonked about a mile from home and then not too badly.

Need to try it a few times to see if this theory holds up but it sure did yesterday.

So, a question for you racers, when you do get to the top of a hill legs are full of LA, on the downhill is it better to pedal (slowly or otherwise) or just rest your legs
Yeah, I do that on the mountain bike--I call it 'tractor mode.'

Racers maintain the effort all the way over the top until a tuck is better going down the other side. I have done some slow circles whilst in a tuck.
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Old 07-13-2013, 05:56 AM   #29858
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Originally Posted by Mr Head View Post
I'm actually wearing an old pair of jeans I'd stopped wearing because they were too tight.

The are comfy now.

My weight doesn't seem to change yet. Yet.
A year and a half ago I was down almost 20 pounds so I can do that again. I plan to get in some running which has in the past worked to affect my weight.

Plus I'm going to need to have some running under my belt for a cancer run I'm doing with my wife and daughters in September.

Now, another thing; that Garmin Connect site? Ack!
After Strava the Garmin site is nearly useless. And that pretty much tears it for my spending my money on another Garmin product. Next up? I'll have to look into options.

The FR70 HRM fit fine and was basically not noticeable. Setting it up is a bit fiddly. But, it worked. Getting it to move the data to Strava not so much.
Once I can work out the upload to Strava from the Sync site maybe I can use the data.
There really isn't much else GPS computer-wise that uploads unless you hit up the UK shops and get a Brighton.Garmin blocked em from selling em in the US. Even more reason to buy one!

...and you don't HAVE to upload to either strava or garmin connect. There's several other sites: Golden Cheetah, Training Peaks, etc

M
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Old 07-13-2013, 05:59 AM   #29859
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Quote:
Originally Posted by enduro0125 View Post
+1 on Skratch.
I've got a bag, but have only used it once. Tastes OK so far.

Since I only use mixes for rides lasting longer'n 3hrs, it may be a while before I get thru this bag o' stuff.

Another alternative that's really easy to find (cough cough wally world) is Gatorade mix. Look back in the aisle with the pre-mixed stuff and they'll probably have a tub o' the stuff. You can mix it as strong or as weak as ya want.

M
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Old 07-13-2013, 06:00 AM   #29860
Aurelius
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Originally Posted by Mercury264 View Post
So, a question for you racers, when you do get to the top of a hill legs are full of LA, on the downhill is it better to pedal (slowly or otherwise) or just rest your legs
Try it both ways. You'll find that lactic acid burn lasts quite a bit longer if you stop pedaling.
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Old 07-13-2013, 06:06 AM   #29861
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Quote:
Originally Posted by Mercury264 View Post
Best ride this season last night and I really wasn't going for it - 25 miles @ 17.5.

Something Kbasa said the other day stuck in my head - something about going into the red zone on hills and then never being able to really recover. Yesterday I went up the hills as slowly as I could - all the time trying to keep my legs from hurting (too much). I then hammered it on the downhill and flat. Worked a treat I was tired at the end but I only bonked about a mile from home and then not too badly.

Need to try it a few times to see if this theory holds up but it sure did yesterday.

So, a question for you racers, when you do get to the top of a hill legs are full of LA, on the downhill is it better to pedal (slowly or otherwise) or just rest your legs
Kbasa is going at it from an endurance POV. For those of us who are riding with guys that can really climb, it becomes a matter of 'keep it just below the red zone as long as you can without going over.'

...and hope that by the top of the hill you can still see the pack ahead of you.

AFA going down the hill: you're really only going 10% or so faster if you really try going downhill. So spin out the legs and recover for the next uphill.

...AND... its better to attack the giant at the head, not the feet. IOW start a little slower than you *can* go up the hill with the intention of getting faster at the top. If you really want to demoralize someone attack just before the crest of the hill. Many people consider the climb 'over' when they can see the top. DAMHIK that it sucks to get to that last bit and see some SOB going full-bore over the top.

Still sick. No riding since Mon. I may try and toodle for an hour or so this PM 'cause this cold doesn't seem to be migrating to my lungs.

Oh, and updates: ordered 3 pair of rims from china the other week. Got word that they're shipped out. Ordered many many spokes yesterday AM. So far, I'm into 3 pair of wheels for appx $850. $1k if you include the 2 tubulars I ordered with the spokes.

M
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Old 07-13-2013, 07:48 AM   #29862
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Quote:
Originally Posted by Mercury264 View Post
.

So, a question for you racers, when you do get to the top of a hill legs are full of LA, on the downhill is it better to pedal (slowly or otherwise) or just rest your legs
I grind up a hill slowly (well, I'm slow no matter what, but we'll say slow for *me*) and then try to put in more effort the further up the hill I go. I don't stand up on the pedals until I'm halfway up it or feel like I"m gonna die, whichever comes first.

I read a lot about Team Rwanda, whom I'm a huge fan of, and one thing their coach said over and over was 'never ever stop pedaling' so even if I'm just coasting, I still spin a little. It seems to be beneficial in keeping my legs warm & my muscles activated.
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Old 07-13-2013, 03:02 PM   #29863
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Originally Posted by TheYeti View Post
They've (Osmo) got that hyper hydrytion (sic),have you also tried that ?
Not tried that yet. I'm really cost-conscious on my hydration powders since i use so much of it. The tailwind is $39.99 for a 3lb bag and lasts me for about a month +/-. Osmo is great for the recovery but just too expensive for their other products.

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Old 07-13-2013, 03:04 PM   #29864
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Originally Posted by Mercury264 View Post
So, a question for you racers, when you do get to the top of a hill legs are full of LA, on the downhill is it better to pedal (slowly or otherwise) or just rest your legs
always pedal.



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Old 07-13-2013, 03:51 PM   #29865
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Had a big long reply all but complete and touched who knows what and poof! Gone. not real happy with that.

Short versioin: Thanks for the pointers.

Did some more research;
Garmin FR70 is the low end of the totem scale which I did know, and fond it only plays with Garmin stuff.
The right ANT+ tools are Wahoo Sports. Though the new kid on the block are the lower power BT 4.0, called Blue SC by them. These sensors interface to BT on a smartphone, just not my old iPhone4. Looks Daddy will get the upgrade come Fall.

Things I like to look at are cadence, speed, maps, and HR now that I've done that.
I found it interesting how I could pop my HR up to 167 near the end of an almost 2 hour ride. My long ride today got postponed to Sunday. So this afternoon will be another spinner for a couple hours, to loosen up.
I'm going to begin looking into stuff for editing GPX files/merging. For now I'll keep using my now antique phone and the basic HRM. It still irritates me I am forced to use Garmin's site to view my HR data.

That old 2610 with the high zoot mount on the adventure will end up being just another part of the vintage bling when I sell the thing.

Thanks again Gummee!
I looked at some old training diaries the other evening, I'm less than 30 pounds heavier, and about 7 mph slower on average than when I was at my peak. Not too bad for a cube-dweller.


Quote:
Originally Posted by Gummee! View Post
There really isn't much else GPS computer-wise that uploads unless you hit up the UK shops and get a Brighton.Garmin blocked em from selling em in the US. Even more reason to buy one!

...and you don't HAVE to upload to either strava or garmin connect. There's several other sites: Golden Cheetah, Training Peaks, etc

M
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