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Ask Coach OB a training, equipment or racing question.
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It's a journey. Not a destination. Embrace the ride.
It's a journey. Not a destination. Embrace the ride.
Ask Coach OB a training, equipment or racing question.
Coach O’B will try to answer all questions as soon as possible…
Hello!
Thanks for taking my question. I am a local cyclist with QCW and I have been training a lot but I’m wondering if you have any suggestions for supplements (i.e. Whey Protien, etc.) that may be helpful to a cyclist. Thanks a lot.
Damon
Good morning Damon –
First, thanks for your question.
Secondly, great timing on the question. As I opened your email I was preparing my slow-cooked oatmeal, and guess what I was getting ready to add to it? Whey protein powder! I do add whey protein powder to my cereal and my slow-cooked oatmeal in the mornings to get that bit of extra protein in the AM.
In terms of extra supplements, I do a multi-vitamin and calcium with Vitamin D in the mornings. My daily diet is pretty complete, my blood work passes with good results during any tests, so I do not feel the need to do any “pill” supplements. In terms of other supplements, I use whey protein powder and Endorox R4 recovery mix.
So, there are two different times I have the whey protein powder. My breakfast and after a long, endurance-based ride.
Breakfast:
I feel that an active persons breakfast is one of the most important meals of the whole day. It doesn’t have to be a huge meal or a meal that covers all the food group bases, but it should be fulfilling and something you like. After all, it sets up your whole day.
Now, let me back up a bit. My breakfast routine has two phases; fall, winter, early spring and then summer.
In the fall, winter and early spring, on mornings when I don’t work out, I have an omelet that I pre-make and freeze. It consists of egg-beaters, spinach, kidney beans and a bunch of veggies and seasonings. On mornings when I do work out I will have cereal with whey protein powder. Then, in the summer, I pretty much stick with cereal or slow-cooked oatmeal.
After a ride:
After a long (4+ hours) endurance based ride, I will have a glass of protein powder with WATER 10-15 minutes after my recovery drink. My recovery drink is Endorox R4 which I have as soon as I walk in the house. Then, I will have a big glass of the whey protein powder mixed with water. Mixing this powder with milk will slow down the intake into your system. Mixing it with water will help it be absorbed more quickly. I only do this after a long endurance-based ride because that is when you burn the most calories. If you do a 2-4 hour race versus a 2-4 hour endurance ride, you will burn MORE calories during the ride. In a race, you are doing the majority of your effort ABOVE your endurance zone so you are tapping into your muscles more. You still need to replenish your body, but the needs here are different.
Please keep in mind that calorie intakes, training efforts and training times are relevant to your experience.
It is always best to have an experienced or professional person assisting you in your training.
So, does this help?
Eat Well!
Sleep Well!
Train SMART!!!!
Coach O’B
Coach OB, Damon’s question above had me thinking about food for the day. Adding protein to Oatmeal is something that I have never thought of. Can you share with me what are a few meals that you eat a day that will help performance in cycling?
Thanks
Tim –
Thanks for the question and it is a good one!
My diet changes throughout the year. Just like our weather and cycling has seasons, my diet has seasons. As we are approaching fall, for me my “rest time”, my calorie intake decreases since I am not cycling, training and racing all over Ohio, Kentucky, Indiana and who knows where.
During the whole year, I try to gauge my intake by what the output will be that day or the following day. In the same respect, the quality of my recovery meals after exercising depends on the effort put forth.
Over the years, I have found what “works” for me. It takes time but you need to do the same. A well-rounded coach will help guide you in planning your nutrition. When any of my clients ask for assistance in their diet, I am more than willing to help. Sometimes it really helps to have a different perspective.
To answer your question:
Breakfast options: “Good” cereal, skin milk and protein powder.
Slow cooked oatmeal with protein powder
Omelet with kidney beans, spinach, etc. (I do this 3-4 days a week in fall, winter,
early spring.
Morning snacks: Apple, orange, string cheese, almonds, pistachios, banana.
Lunch options: Tofu sandwich on whole wheat bread, plain (cooked) tofu, salad (avoid ice-berg
lettuce and “bad” dressings), brown rice and whole wheat pasta mixes, sweet potato, protein (chicken or fish).
Afternoon snack before training: Peanut butter and jelly on whole wheat toast. Cliff bar, etc.
Dinner options: Pretty much the same as lunch.
I hope this helps Tim!
Eat Well! Sleep Well! Train SMART!!!!!
Coach O’B
what “core” exercises do you recommend for everyday training?
Hi James –
My apologies for the late reply. Core work is very critical for the cyclist. We draw a great deal of strength from our core and good core work can actaully help improve your balence.
I provide my cleints with a list of core drills for them to choose from. I ask that they pick 1 or 2 of these per gym session. Doing these in conjuction a solid gym routine is essential.
Thanks for the question!
Coach OB
Hey OB,
i was wondering with winter rolling around and some of us hitting the weight room again, what kind of lifting regiment do you follow or recommend for cyclists while maintaining full body strength in the weight room?
Thanks for the chance to ask a question haha.
-Louie
Morning Louie -
Thanks for the question.
I think a structured weight program is crucial in a winter training program. In order to get the full benefit, you need at least 3 months of a consistent regiment. My program goes from October to the end of February. The vast majority of my cleints are on a similar program with individual changes made according to the athlete. There is an introductory phase, a strength building phase and then an endurance phase. The key (for a competitive cyclist) is to build a base of solid strength without building massive amounts of muscle – you have to carry that stuff up a hill! This comes by not focusing on massive weights but more on a slow strength building phase with mid-level repitions. Once that sold base of strength is built we bring in some endurance work towrds the end of the weight program. The programs I write for my athletes have about 70% leg work, 20% core and 10% upper body.
Another important aspect of the weight program is to focus on form. If you are not going to do it right, you might as well not do it. Too large of a risk for injury too!
I hope this helps Louie!
Be safe out there!
Coach OB
Hi
I am mountainbike rider,i am riding since 2007. and i was born 1989. november 6th,so I am 21. years old now,is it to late for me to make some results and get better and stronger in road cycling here and on the world scene?Am I to old for big successes ?I have several successes and 1st places on races but only in my country.
Thanks and hope to hear answer from you soon.
Hello Stefan –
Thanks for the question. What country do you live in?
While many Europeans start cycling at a young age it is never too late to start! If you have been riding mountain bikes for 3 years already and have been successful with that, I would strongly encourage you to try road racing. Find somebody that can help you with the change from mountain biking to road riding.
Remember there are a lot of differences between the two sports, besides the obvious. Training for mountain biking can be very different than training for road racing.
Please feel free to email me if you have any other questions.
coachob@coachob.com
Eat Well!
Sleep Well!
Train SMART!!!!
Coach OB
Stefan –
Having issues with coachob@coachob.com.
Please use coachobforbes@gmail.com.
Thanks!
Coach OB
Coach Ob,
I am stuck in the middle of Iraq and am trying to start building for the next year when I return. I was wondering, with only access to a gym and spin bike if it would be possible to get enough base cycling in before I returned. I know there is no replacing the road but based off use of a heart rate monitor if it would be possible?
Hello John -
Absolutely! With a structured cycling oriented gym program and a carefully built spin bike plan it is very possible! You would gain strength through the gym work. On the spin bike you would get good base fitness, work on leg speed and power. The only area you would need to concentrate on upon your return would be endurance.
What are your goals for 2012 when you get back?
Will the weather come into play when you get back?
Please let me know if I can help further!
Ride Well!
Coach OB