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  1. #1
    NZL
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    Lightbulb Maxium Recovery priority list

    Hello all, Here is a short list of my priority's for maximum recovery after a ride. I find recovery more important than anything else you do on or off the bike because recovery is when the real muscle is built..


    1. Healthy well balanced diet + plenty of water each day every day.
    2. Stretching after ride + yoga.
    3. Warmdown after ride.
    4. Getting off your feet.
    5. Sleep.
    6. Massage.
    7. Muscle recovery equipment: Compex muscle stimulator, Recovery pump, Foam roller, The Hybrid Stick.

    Feel free to change or add things

  2. #2
    Hold on I'm watching this
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    Great List!
    My favorites:

    8. Chocolate Milk!
    9. Hot Tub
    10. Food (complete sit down meal)

  3. #3
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    1. Diet yes. Water, meh.
    2. Meh
    3. Yes
    4. Yes
    5. Yes
    6. Meh
    7. Major meh.
    ... 'cuz that's how I roll.

  4. #4
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    Quote Originally Posted by Squrkey View Post
    Great List!
    My favorites:

    8. Chocolate Milk!
    9. Hot Tub
    10. Food (complete sit down meal)
    11. Compression socks while doing all of the above. (with exception of hot tub)

  5. #5
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    Yup

    Quote Originally Posted by looigi View Post
    1. Diet yes. Water, meh.
    2. Meh
    3. Yes
    4. Yes
    5. Yes
    6. Meh
    7. Major meh.
    Winner, winner, chicken dinner!

  6. #6
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    Quote Originally Posted by looigi View Post
    1. Diet yes. Water, meh.
    You believe hydration to be overrated?

  7. #7
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    Hydrating

    Quote Originally Posted by rayej68 View Post
    You believe hydration to be overrated?
    I don't think that was his point. There are lots of ways to get liquids, including eating lots of juicy fruit (oranges, apples). Other than the water I take in on a bike ride (I drink only water on rides) I drink 24 oz of water in a day. Based on urine volume and color I am well-hydrated.

  8. #8
    waterproof*
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    If it's hot, rapid cooling off and staying cool. Calories within the 30 minute window. Some of which from protein (choco milk etc). Sleeeeeeep.
    * posted by Creakybot 2013 all rights reserved.
    * not actually waterproof.

  9. #9
    NZL
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    Thats why i have diet as number 1, is choc milk like a protein shake? Or is it more for the calories rather than the protein?
    Quote Originally Posted by Creakyknees View Post
    If it's hot, rapid cooling off and staying cool. Calories within the 30 minute window. Some of which from protein (choco milk etc). Sleeeeeeep.

  10. #10
    The Cube
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    I'm with Creaky on cool instead of hot.
    K$

  11. #11
    VIP
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    Good genetics.

  12. #12
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    Quote Originally Posted by NZL View Post
    Thats why i have diet as number 1, is choc milk like a protein shake? Or is it more for the calories rather than the protein?
    For our form of excercise, choc milk provides a more ideal balance between protein and carbs than a muscle building protein shake. We don't need as much protein as a shake developed for strength training.

    I assume your list isn't in terms of priority. If it is, I would move sleep way up.
    I ride mostly in the honorable pursuit of being kissed on both cheeks at the same time by one blond and one brunette. But not redheads, they scare me.

  13. #13
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    Whey protein is better than chocolate milk post-ride to synthesize muscle regeneration..
    All I said was that our son, the apple of our three eyes, Martha being a cyclops, our son is a beanbag, and you get testy!

  14. #14
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    Quote Originally Posted by rayej68 View Post
    You believe hydration to be overrated?
    Yes, if taken beyond simply drinking when thirsty. ""follow the International Marathon Medical Directors Association (IMMDA) evidence-based simple rule: Drink when thirsty.""

    Five Myths About Drinking Water : NPR

    4 Common Hydration Myths | Page 2 | Active.com
    ... 'cuz that's how I roll.

  15. #15
    NZL
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    Why do they say, When you're thirsty you're already dehydrated ?

    Quote Originally Posted by looigi View Post
    Yes, if taken beyond simply drinking when thirsty. ""follow the International Marathon Medical Directors Association (IMMDA) evidence-based simple rule: Drink when thirsty.""

    Five Myths About Drinking Water : NPR

    4 Common Hydration Myths | Page 2 | Active.com

  16. #16
    Hold on I'm watching this
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    Buttchugging chocolate milk will allow you to run back to back centuries.

  17. #17
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    Didn't know about the hydration myths. Good info

  18. #18
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    elevate legs above heart while resting
    have my choc milk within 30 minutes of finishing ride

  19. #19
    waterproof*
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    Steak and a BJ.
    * posted by Creakybot 2013 all rights reserved.
    * not actually waterproof.

  20. #20
    Hold on I'm watching this
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    Quote Originally Posted by Creakyknees View Post
    Steak and a BJ.
    Winner!

  21. #21
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    Quote Originally Posted by Creakyknees View Post
    Steak and a BJ.
    This. ^

  22. #22
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    Quote Originally Posted by BostonG View Post
    For our form of excercise, choc milk provides a more ideal balance between protein and carbs than a muscle building protein shake. We don't need as much protein as a shake developed for strength training.

    I assume your list isn't in terms of priority. If it is, I would move sleep way up.
    Here is something crazy......

    Weight trainers don't need as much protein post workout as they think to maximize muscle protein synthesis (like the companies and the 'BroScience' want you to believe)

    Look into the work of Phillips SM on pubmed. He is the ultimate BS and broscience buster.
    "The lower limit of dietary carbohydrate compatible with life apparently is zero, provided that adequate amounts of protein and fat are consumed."......http://www.nap.edu/openbook.php?reco...10490&page=275

    Feel free to PM me nutrition questions. I will answer them if I have time.....

  23. #23
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    Quote Originally Posted by phoehn9111 View Post
    Whey protein is better than chocolate milk post-ride to synthesize muscle regeneration..
    do you have the data?

    I do.....Not telling you yet........(and not post ride...Post resistance training.)

    Wait till december or january for a 'preview'

    yum!
    "The lower limit of dietary carbohydrate compatible with life apparently is zero, provided that adequate amounts of protein and fat are consumed."......http://www.nap.edu/openbook.php?reco...10490&page=275

    Feel free to PM me nutrition questions. I will answer them if I have time.....

  24. #24
    Pathlete and Pedalphile
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    Quote Originally Posted by NZL View Post
    Hello all, Here is a short list of my priority's for maximum recovery after a ride. I find recovery more important than anything else you do on or off the bike because recovery is when the real muscle is built..


    1. Healthy well balanced diet + plenty of water each day every day.
    2. Stretching after ride + yoga.
    3. Warmdown after ride.
    4. Getting off your feet.
    5. Sleep.
    6. Massage.
    7. Muscle recovery equipment: Compex muscle stimulator, Recovery pump, Foam roller, The Hybrid Stick.

    Feel free to change or add things
    Is this the muscle recovery equipment you're talking about?
    Attached Thumbnails Attached Thumbnails Maxium Recovery priority list-banner.jpg  
    If you try to fail, and succeed, which have you done?

  25. #25
    Hold on I'm watching this
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    Quote Originally Posted by Creakyknees View Post
    Steak and a BJ.
    Clarification; eating steak and receiving BJ.

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