While in North Carolina we trained and rode with Max Shute from Max Shute cycling camps in Boone North Carolina. Max is a Ph.D., a Senior Coach for Carmichael Training Systems. Max lives in Valdosta, Georgia and Boone North Carolina. He coaches athletes training for competition in road cycling, mountain biking, triathlon, and marathon.
Are you training as hard or harder than your buddy and not seeing the same gains in fitness? Perhaps he or she knows something you don't. Perhaps they sleep longer and more thoroughly. Perhaps they know what and when to eat recuperative foods. The training stimulus is only 1/3 of the equation. Without the proper diet and plenty of sleep your training gains will be minimized. When we nail all three we get maximum returns on our training investment. It's not just recovery, it's all about allowing super-compensations to materialize.
A body at rest is much different than one doing physical work. Influx of oxygen and other nutrients, as well as waste product removal, across cellular membranes can increase 100 times when doing maximal aerobic work. We have very specialized transporters that migrate from within the cellular cytoplasm to the surface membrane to facilitate this increased need for fuels. Once the workout is over these transporters remain for a certain amount of time, diminishing back to normal status by 90 minutes. Why do they hang out at the membrane? To replenish muscle glycogen and allow amino acids to start the super-compensatory process and repair. This is where a recovery drink serves us well. While absorption of nutrients from a recovery drink is less than a real “meal” they are convenient and do provide what your body needs quickly. Ideally we would eat egg whites, antioxidant rich fruits, and pastas but these food items are often not palatable or available soon after racing or training. Have a recovery drink ready to get the replenishment and recovery started. Then have a delicious healthy meal as soon as practical and your appetite returns. Tupperware is your friend. Have eggs boiled, pasta and rice cooked, and fruits handy so you can grab great food before you get on with your day.
Simple tips for thorough and fast recovery:
As a coach I see the difference all the time. My clients that sleep soundly, eat great food, and train hard and smart make gains three times as fast as those that only get 2 of the 3 correct. Those that only train well often are subject to burn out and a constant level of fatigue. It's striking. Getting it all right is the only way to live. We all work, we all have families, we all have limited time. With just a little planning and time management you can have it all. Don't waste your time with junk miles and junk food. Train, eat, sleep, repeat. Listen to your body. If you are reading this you are likely a motivated person. If you are unmotivated you are unlikely ready to train physically. When you get everything in a healthy rhythm your gains will be maximized. And that's motivating!
Thank you Max for your contributions!!!
5/18/2011 03:05:24 am
Awesome advice Max - thank you - question for you - the MGCC rides very early in the morning with a 540am start finishing by 720am - my pre-ride routine is to wake up, get ready to go, drink 2 glasses of water, and set off on our ride - our rides are pretty intense and when I get home I am pretty hungry - my post ride routine is a big glass of water, 15 mins stretching, and then a large bowl of high end organic cereal with almond milk. Is there anything I should be changing up in my pre and post ride nutrition? Should I be adding someting to my pre-ride routine? When you refer to a recovery drink is that a Gatorade/Powerade or a big fruit smoothie? Thank you Max. Cheers, Fras
5/20/2011 10:07:12 am
Good question. With sleeping at least 8 hours prior the last time you put something in your mouth your blood sugar is compromised first thing in the morning. I know it's tough to ingest something that early but for you to put out the watts you do on that training ride we need 100-150cal in prior launch. That could be a big glass of OJ. Or, if you can stand it, one gel. This little pre-load of sugars will allow you to keep the power high throughout the morning workout. Then get back and have that breakfast ASAP.
5/24/2011 04:27:03 am
Awesome advice Max - thank you - I will start putting back some OJ in the AM before we ride. Can you please suggest a recovery drink that I should be buying? Cheers, Fras
5/25/2011 10:10:44 am
5/25/2011 10:40:54 am
Max, really great advice, thank you.
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