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Anonymous
So /fit/ I'm hitting a little bit of a roadblock. I've been biking a lot, and it's been working out great. I'm feeling awesome. I'm wondering, what can I do after a ride, which is typically 10-15 miles ( I'm just starting out, fat) to alleviate some of my muscle soreness. I ride every day, during the ride today, I really felt it. I had to stop once or twice to stretch a little bit because they were basically dead. Whey protein after I work out? Any suggestions ?
>> Anonymous
Hey man, I've been biking for a while now.

Take Motrin. I'm telling you, back when I was a big guy I got muscle soreness like you wouldn't believe. And of god the chafing. It was hell. But Motrin really works, just don't take too much. Make sure you take it with a bit of food too, otherwise you'll get sick to your stomach.
>> Anonymous
A bit of stretching pre- and post workout, longer stretching sessions 2h+ post workout. A small protein+carbs recovery drink, post workout. For stretching info, search sites like exrx.net.
>> Anonymous
fuck biking, go to spin
>> Anonymous
>>327558
Ah, alright I'll be sure to get some. I hit a wall like you wouldn't believe. I was like what the hell, I could barely do my morning ride. It didn't help when my tire popped when I got there, and had to walk a couple miles back to get a ride to my house :( Taught me a lesson about having a spare tube, patch kit and pump on my person at all times.
>>327561
Hey, perfect. I don't stretch at all right now, but that'll be changing now. I hate to talk about something that most people will rage about, but would the drink be something like muscle milk or a whey shake when I get home?
>> Anonymous
>>327573

They have a great thing for bike tires that's called like instant rep-air or something. It's a one time tire filler that fills it with air and gel or something that supposedly seals small holes. Or just get some gel sided tires. A little more expensive but I do a large amount of off roading and over gravel so it's definitely worth the no hassle.
>> Anonymous
>>327583
Ah, I do road biking, so unfortunately the stuff makes pedaling a ton harder. It really changes the dynamic of how you ride your bike. But yeah, I'm all setup with a new rear tire and tube. If it happens more I'll look into kevlar beaded tires.
>> Tarzan !3GqYIJ3Obs
Eat a banana after the workout. or 2 mby.
seriously, it helps
>> Anonymous
>>327594
Mk, cool.
>> Anonymous
warm down
>> Anonymous
>>327583
That is good for off road cycling and commuters. For cyclists that are going for a serious workout tend to avoid that as they want less rotational mass so they can spin up faster during sprints.
Most roadies have tires that have high pressure. A faster way is to get a CO2 cart and gun. It is faster and you can get back to the workout quicker.
>> Anonymous
>>327614
Yes sir.
>> Anonymous
Wow, so just came back from my ride. Talk about the difference just that tire change made. I slapped on a better tire, a Continental which was able to inflate something like 30psi more than the stockers. Great ride, and very interesting rolling resistance characteristics.
>> Anonymous
>>327583
My experience with that stuff is that it will gum up the tire valves to the point that you need pliers to open them up. Not recommended by this anon.
>> Anonymous
>>327555

Try glutamine and creatine supplementation. Remember to stretch after riding, not really before. Also take in some protein after you work out. Also, perhaps you should rest a little bit between rides; you are JUST starting out.
>> Anonymous
OP, if you're sore after 10-15 miles, I doubt that it's your diet, regardless of how out of shape you are.

My bet is that you're riding with poor position on the bike. If you have some spare cash, get yourself to a good bike shop and have them give you a good fitting on your bike. Depending on their system, it should cost $50-100 for the service, which will be money very well spent.