Winter Duatholon-strength and FTP - Page 4

As far as bulking up your diet should be split into a 20/60/20 split of fat/carbs/protein. As far as the protein debate goes it has pretty much been hotly debated in many boards and magazines that our body can really only absorb about 20 grams of protein in any one meal. How true that is I do not know but 20 grams of protein seems to be the magic number you find in most powders and such.

For muscle to grow you actually need quite a bit of fat and carbs in your diet. The trick is picking and eating the good ones.

Currently the kewl word of the moment is OMEGA-3. They are injecting everything with OMEGA-3 and according to most you should be swallowing enough fish oil pills till you grow gills and eat enough avocados till you turn green!

I always love how every so many years a new thing becomes IT. I remember the days of BRAN, need more BRAN!!!

-js

Quote:

Originally Posted by tonyzackery I find long climbs will tend to breakdown the muscles in my lower back such that they will be sore after a long climbing day. The next day, doing several sets of moderate weight squats/deadlifts will eliminate that soreness.

I find that long climbs (at lower gears) and doing things like cyclocross (where I'm spending some amount of time grinding away in a harder gear while seated) will make my lower back sore. I don't know about "breaking it down" (I'm not even sure what that means), but it definitely strains the muscles. My preferred recovery from this is stretching, NSAIDs and a heating pad.

I have been known to spend time before cyclocross season doing some low cadence work at the end of long endurance or tempo rides partially to try to improve that situation. I generally feel that specific work in situ (i.e., on the bike) is more applicable than something in the gym that does not quite recruit the muscles the same way and involve the same joint angles. And yes, I realize that you were talking about recvoery from it in the gym, not preparing for it.

Creatine is one of the oldest supps used by bodybuilders from the early years. If it really had such bad effects I think it would have been more public knowledge about the hazards.

Most supps I have dealt with really have more to do with recovery than performance. Most supps like Creatine will allow you to recover faster so you can work out more not perform better.

-js

Not according to her.

How does she break it out? How are you going to get enough calories without most of your diet coming from carbs?

Sorry do not agree..later on when you go to a finishing stage and want to bring down the bf% you can go to a 30/20/50 and at some points you will than increase the fats to like a 40/10/50 and keep reducing the carbs. But for energy and bulk you need carbs...

-js

Quote:

Originally Posted by jsirabella Most supps I have dealt with really have more to do with recovery than performance. Most supps like Creatine will allow you to recover faster so you can work out more not perform better.

I had a discussion with a former coach a few years ago about it. We talked a bit about sprinting in the context of creatine. He said that the research he has seen said that he would expect someone to be able to do more sprints but that the sprints would not necessarily be more powerful. You can translate that into your lifting endeavors pretty readily. He didn't mention a thing about recovery.

One of the down sides to creatine for a cyclist is that it makes you retain water and thus weight. My understanding is that the stored water may not be readily accessible by the muscles. I'm not sure if that part about accessibility is true.

Well, for one thing, she makes it total up to 100%.

More like 20-25% protein, ~20% fat, the remainder (55-60%) should be carbohydrate.

http://www.cyclingnews.com/fitness/?...letters12-16#1

I tend to respect Pam's opinion more than Scott's. I'm not sure that I'm fully on board with this comment from Scott:

This is pretty much what I am saying. Not better performance but better recovery so you can do more of them.

Absolutely true.

Sorry got a Xmas party going...that is exactly what I meant a 20/60/20 is what I meant...in the end more carbs!! MORE CARBS, MORE CARBS, MORE CARBS!!

Google "muscle breakdown"; that should help clarify things for you. Moderate resistance training for ME works to relieve soreness by promoting blood flow just as your mentioned techniques. I prefer deadlifts; you prefer a heating pad...go with what works for YOU...no problem here...

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Originally Posted by frenchyge 8-12 hr/wk seems pretty serious to me for someone who works a day job, and could lead to a pretty high state of training if done right.

That's about all anyone with a full-time job can usually manage. Pretty serious? I'm having a hard time seeing someone race Cat. 3 well with less than that.

Having said that, I know people that are cat. 2s that can only train that much and I know cat. 5s and recreational riders that ride that much. Both are successful at their current levels. In fact, I know recreational riders that ride more than that.

Bottom line: you can get good results with that amount of time devoted to it with the right training focus.

I agree with you and DRW, if you are primarily a cyclist and not focus on sprinting, weight training is probably a waste of your time. And that comes from my own personal experience, 4 years of lifting in the winter and not getting anything out of it except sore legs. Once I started putting more emphasis on aerobic development in the winter, my cycling fitness in the springtime improved dramatically.

Quote:

Originally Posted by frenchyge For other goals, like preventing bone loss for example, I think that should be stated up front (as in this thread).

Yup. I started running 1-2x/week in the autumn for cyclo-cross (back when courses required more running) but I have continued to do it partially because of my family history of osteoporosis. It's cardiovascular maintenance but I don't expect it to do a thing for my cycling.

That's where the missing 20% went. Alcohol.

Yup, and with its anti-inflamatory properties, even the Garmin-Chipotle team is paying attention.

I take that to mean "FIBER, need more FIBER!"

Yes, I have noticed this on occasion. Emphasis on the word "moderate".