[Dirt]

@Rod Smith 77214 wrote:

31st Street ate my wheel.

We’re all gonna die!!!! Was it okay?

[Dirt]

Best Wheatpaste in DC again this year?

I think so.

Background: http://www.washingtoncitypaper.com/bestofdc/artsandentertainment/2011/best-wheatpaste

Hugs and kisses,

Pete

[Dirt]

I’ll swing by on my way to the office, but honestly I’ll probably be there after y’all leave. I’ve got a long day on the bike today and the early start would have been a bit much. If I catch a straggler or two, I’ll do a happy dance. Have a great day!

[Dirt]

PeteD, you’re gonna be totally jealous of tomorrow night’s snowfall. You know you are!!!!

Finally cleaned the Idaho and Kansas dirt off of my gravel rig. It is clean and happy.

[Dirt]

@guga31bb 77004 wrote:

At least in the context of weight lifting (my background), this 30-minute window is a myth. Is there evidence it’s different for endurance activity? I’m skeptical.

I read through your sources and there is some great information there. I think they’re talking about different things. They’re talking about the 30 minute window with the idea that it maximizes the creation of lean muscle mass. I’m more talking about getting fuel into the muscles that you’ve got so that you’re ready to go back at it on the bike early the next morning.

It was interesting reading though! Thanks!

[Dirt]

@guga31bb 77004 wrote:

At least in the context of weight lifting (my background), this 30-minute window is a myth. Is there evidence it’s different for endurance activity? I’m skeptical.

Thanks for all those sources. I’ll read through them later tonight. I’ve done a lot of endurance riding over the last many years and I respectfully submit that the 30 minute limit makes a big difference. The body still absorbs nutrition after that 30 minute limit, but when you’ve got to be back on the bike in 9 or 10 hours, getting the nutrition in quickly makes a HUGE difference. I’ve found that 30 minutes is much better than 45, 60 or longer.

I added compression to my regimen about 4 years ago and that made recovery even better. I added massage with the foam roller this year and that has been pretty amazing too.

As an older endurance cyclist, these things are serious game changers for me. I thought I’d share them in a concise, easy-to read way.

Rock on!

Pete

[Dirt]

@jabberwocky 76991 wrote:

Your problems are utterly alien to me.

I don’t think of them as problems… I think of them as opportunities.

[Dirt]

@Dirt 76976 wrote:

Pete: It just started snowing again. I think I can go on record saying that we all dislike you right now.

That said, keep posting them! They make me feel warmer. Have a great trip, sir!

[Dirt]

Unanticipated beer transport can sometimes be a problem.

5

+1

and I’m happy.

[Dirt]

Pete: It just started snowing again. I think I can go on record saying that we all dislike you right now.

[Dirt]

Lots of good info in here.

Rod’s got the right idea. You recover better by teaching Your body to recover better. Do it again tomorrow makes a big difference.

Two things help that.

1) Nutrition. When you get off the bike, you have a 30 minute window to get fuel back in your muscles in a way that they’ll really recover for tomorrow’s ride. Get plenty of lean protein into the body in that first 30 minutes. I start with 1 or 2 glasses of chocolate milk… I drink ovaltine. I follow that up with some lean chicken or pork or a vegetarian equivalent. The 30 minute time limit is important. Avoid fatty foods and alcohol in the first hour after riding. They slow the absorption of nutrients into your system.

2) Compression. I wear compression socks and tights almost every evening. Don’t skimp on these. Go to Tri360 and have Blaine size you out and get really good ones. The 2xU tights and socks that I bought 3 years ago still work perfectly. Getting the right fit is extremely important. You can’t make that happen via mail order or with something you try to make work. I wear my compression stuff for 2-3 hours before bed. If it was a huge ride, then I might wear them to bed. When I wear them to bed, I tend to wake up and take them off after midnight. I don’t do as well wearing them all night like I used to.

Stretching helps if you do it regularly. The important thing is to have a regular recovery routine. Do this stuff EVERY ride. If you ride 10 miles, do it a little. If you ride 200, do it a lot. The way you get to riding 200+ miles is by spending time riding less than that and getting the routine right.

Hope some of that helps.

Pete

[Dirt]

I met son-of-dogsled-guy today. Two sled dogs harnessed up to pull and he was on rollerblades. Dude was FLYING! Had amazing control though. Dogs were awesome when he needed to stop. I wasn’t fast enough to get a photo. I suck.

[Dirt]

I was just riding along and this happened:

DaveK

Tim trying out my Bar Mitts:

[Dirt]

Nice to see y’all this morning.

[Dirt]

Cool! I think I’ve got a pretty good idea of the timing of things. We’ll start next week. I may see some of you tomorrow morning on my way to FCCII.

Thanks!

Pete

[Author]

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