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Muscle Recovery and Endurance Suplement

Discussion in 'Downhill & Freeride' started by guiepinto, Aug 5, 2012.

  1. guiepinto

    guiepinto Chimp

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    Hey Monkeys

    So I may not be as fit as I wanted to be and am just about to spend two weeks riding in Whistler...
    And that is not the place to give up on riding just because you are tired...

    What do you guys take for:
    (1) muscle recovery,
    (2) avoiding general soreness and
    (3) energy boost suplements?

    Cheers... Guilherme
     
    #1 -   Aug 5, 2012

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  2. Routier07

    Routier07 Monkey

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    http://www.hammernutrition.com/

    I started using this stuff when my XC buddy brang it into the shop.

    I use a couple of the products to mostly battle dehydration and exhaustion. Plus the stuff isnt loaded with simple sugars you will find in most energy or powerade type drinks. I really do notice the difference when I using it and when I'm not using it.
     
    #2 -   Aug 5, 2012
  3. Tomasz

    Tomasz Monkey

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    Wow man... I could not DISAGREE more. If there is anywhere on god's green earth where you DO want to take frequent breaks, and never ride when you are tired, it is Whistler.

    Take your time and don't rush anything or you will be injured.
     
    #3 -   Aug 5, 2012
  4. guiepinto

    guiepinto Chimp

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    Oh yes... I agree with you... My point is that I don't want to feel tired as easy.
    Today I get tired after a few 3 to 4 minutes runs...
    And with some suplements I expected lasting longer before taking frequent breaks.
     
    #4 -   Aug 5, 2012
  5. tacubaya

    tacubaya Monkey

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    Recovery: Protein shake
    Endurance and stamina: Creatine and Beta Alanine
    Energy boost: Caffeine
     
    #5 -   Aug 5, 2012
  6. yetihenry

    yetihenry Monkey

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    Don't ride in the heat of the day, and remember its a lot cooler up Garbo! And you don't spend as much time queuing in the sun. Keep hydrated, when you're thirsty it's too late, there are taps, use them.

    Warm up and stretch, and cool down at the end. Crank it up is not a warm up, neither is smashing a quick lap of Aline, spend time stretching.

    Eat properly, make sure you have a good breakfast.
     
    #6 -   Aug 6, 2012
  7. Nagaredama

    Nagaredama Turbo Monkey

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    EPO and HGH combo, you'll be set.
     
    #7 -   Aug 6, 2012
  8. lachy_mtb

    lachy_mtb Monkey

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    Creatines and stuff are going to give you an extra boost of energy for a couple of seconds, but that's it. The biggest thing with creatine is that it hold water as energy in your muscles. This means that you have to keep hydrated or it does nothing, it's very hard to keep hydrated in the heat that in whistler at the moment and if you want to go out and get wasted you WILL have the worst hangover known to man.

    You are way better off with a good protein supplement (natural proteins, not much sugar, if any) after riding to help your muscles recover after riding and a magnesium supplement which will stop your muscles from twitching and holding calcium in them after riding so it will reduce soreness.

    Make sure you do a proper stretch session at least before riding but if possible before and after. You can look this up, but you want to stretch groin, ITB, quads, calfs and shoulders. Make sure you do a good warm up lap on a track like crank it up or A-Line

    Have hot cold showers if you are feeling sore as well. Keep hydrated, using a electrolyte mix if possible, if not try and have a little more salt in your diet, it will minimally top up your electrolytes.
     
    #8 -   Aug 6, 2012
  9. Sandwich

    Sandwich Pig my fish!
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    water and electrolytes. It's got what plants crave.
     
    #9 -   Aug 6, 2012
  10. tacubaya

    tacubaya Monkey

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    Energy is not stored as water, don't be silly. Creatine increases PCr pool which donates a phosphate to the ADP to convert to ATP. This allows you to have quick ATP production which is not only useful for short intervals but on the long run.
     
  11. rockofullr

    rockofullr confused

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    If you are a true baller you can take a 15 min ice bath every evening immediately after riding. Combined with good hydration this is the best way to avoid being sore. Also it REALLY SUCKS :D
     
  12. Sandwich

    Sandwich Pig my fish!
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  13. rpet

    rpet Turbo Monkey

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    I don't think there's a presto-magico-pill for this. You shoulda started riding harder/longer about 6 mos ago.

    Clif drink is tasty. BC-EPO is kine. Viagra for the night life.
     
  14. marshalolson

    marshalolson Turbo Monkey

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    based on all the research i have seen, chocolate milk is the best recovery drink on the planet. specifically you need lots of carbohydrates (chocolate) and protein (milk) within an hour of heavy exercise finishing.

    other than that, get super well hydrated, and stay that way all day, this will keep from your muscles burning during use.
     
  15. Udi

    Udi RM Chief Ornithologist: “I Brake for Birds”

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    1) Pizza
    2) Drugs
    3) Alcohol
     
  16. Banshee Rider

    Banshee Rider Turbo Monkey

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    This.

    Being able to ride consistently at a high level for 6 days a week happened gradually for me, and required a shift in lifestyle and diet. Expensive powders are a convienent way to consume nutrients on/after the bike, but they don't mean much if you're chasing them with 5 beers and a pizza when the lift shuts off. Predictable fresh feeling muscles are the result of a 24 hour approach to recovering, one which you'll have a better time not worrying about while living it up in Whistler. Enjoy your trip, drink water, eat more food than you think you should, stretch whenever you remember, and relax whenever your not on the bike. Wish I was there, you're going to have fun!
     
  17. richgardiner

    richgardiner Monkey

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    Udi's pretty much nailed what you need to have a good time in Whistler haha. Maybe not so much of the drugs but pizza and alchohol give you super secret energy
     
  18. Sandwich

    Sandwich Pig my fish!
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    A constant regimen of ibuprofen wouldn't be a bad idea either. keep the swelling down...
     
  19. rockofullr

    rockofullr confused

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    fify45
     
  20. Aedubber

    Aedubber Chimp

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    Wow your advice is awful :shocked:

    Out of my 4 years of working out , lol please dont offer advice to someone .
     
  21. dfinn

    dfinn Turbo Monkey

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    start strengthening your hands now, you won't be able to hold onto your bars after a day or 2 of hard riding if you aren't ready for it.
     
  22. rpet

    rpet Turbo Monkey

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    ^ dfinn is right, but again, hand strengthening all Winter and Spring is the best way to do it.

    A Gripmaster is the best paperweight for an MTB office drone to own.
     
  23. dfinn

    dfinn Turbo Monkey

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    yeah, i'm pretty sure it's too late for him at this point. I'd resort to plan B, ride every day until he can't take it anymore and get hammered every night.
     
  24. kidwoo

    kidwoo Celebrating No-Pants Day

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    What's so magic about whistler?

    Why is it worse to ride tired there than Mammoth, Mountain creek or any other place with a chairlift? I bet I could fvck myself up really well at all those other places too.

    Whistler's neat and all but it's still just riding bikes..........something that everyone here would theoretically already be doing anyway.
     
  25. wood booger

    wood booger Monkey

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    This stuff is the real deal for recovery. Drink it within 30 minutes of exercise for the best benefit. Pound abottle of this, then hold off on the beers for 45 minutes or so. Yes, it works!

     
  26. dfinn

    dfinn Turbo Monkey

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    It's the brake bumps. They are pure magic.
     
  27. kidwoo

    kidwoo Celebrating No-Pants Day

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    Oh well that's the problem. Stay off that machine built crap and go mountain biking :D
     
  28. dfinn

    dfinn Turbo Monkey

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    The last couple of days they have been closing trails to do maintenance on them. I think (hope) they are paving them.
     
  29. nowlan

    nowlan Monkey

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    Ive been researching and using workout supplements for about 8 years. Im by no means a body builder, but I try to keep as fit as possible and sometimes my job takes me away from being able to have a perfect diet.

    To answer your question, A well balanced diet, with plenty of hydration is the key.
    However, I live by these staple supplements and I have no issues with recovery.
    a low Carb Protein isolate such as Myofusion Probiotic or Promasil, they also have a good BCAA complex.
    A Multi and mineral supplement such as Anavite, or Animal pak
    Omega 3 Fish oil
    Cyto greens.

    And stretching, and sleep is also crucial.

    Thats how ive been rolling for the past few years and I feel fit as a fiddle and am rarely sore enough to not be able to ride day after day.
     
  30. rpet

    rpet Turbo Monkey

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    I think what's implied is that most of us are flying in for 4+ days of solid Whistler riding. Those other hills are more day/weekend spots. Not saying that no one's done a full week at DiabloCreek or Mammoth... but I wouldn't be spending my time/money doing that.
     
    #30 -   Aug 7, 2012
    Last edited: Aug 7, 2012
  31. dfinn

    dfinn Turbo Monkey

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    Another difference also is that Whistler is open from 10am - 8pm. It's pretty tempting to ride from open to close on your first day, I know I did that last year. I was f'ed for that next day.
     
  32. kidwoo

    kidwoo Celebrating No-Pants Day

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    Shlt, they gots dirtjumps to play on in the evenings.

    And beers sit on that start hill really well.
     
  33. tacubaya

    tacubaya Monkey

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    4 years?

     
  34. tacubaya

    tacubaya Monkey

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    Btw, when I went to Whistler last year I didn't take any supplements, just hamburgers and beer. I did pretty good.
     
  35. nojoke

    nojoke Chimp

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    Just got back from 6 days of consecutive riding @ Whis. I only ride downhill on the weekends when I'm at home. I do however do alot of Crossfit with a strength cycle on the side, in addition to 2-3 days of all mountain riding when back home.

    6 days in the park for me wasnt bad at all, wasnt a single day I woke up where I was sore or wore out. Rode from about 11-6 everyday.

    If you have the type of lifestyle where nutrition/fitness is part of your daily life its a no brainer you need to quickly realize to up your food/caloric intake to support being on the bike for 6-8 hours vs your regular activities back home. When in Whis, I ride, I drink, eat good food with a **** meal for dinner(Dupps/Splitz etc), and have fun.

    Only supplementation I take when back home is Whey Protein post workout, Fish Oil, and a multivitamin, you can accomplish everything from a recovery aspect with good hydration and quality food intake.

    If you had to pay attention to one thing its hydration, drink water whenever you can during the day, and post rides, and especially before bed. If you drink excessively, make sure you drink even more water before you go to bed. Dont expect to go out and have a good day on the hill if your piss looks like Orange Juice, not gonna happen haha.


    If your just that sore, maybe embrace a squat and deadlift routine with pullups to condition your body way before attempting a long week at Whistler, be suprised what that will do for your riding.
     
    #35 -   Aug 8, 2012
    Last edited: Aug 8, 2012