Recovery Mistakes Cyclists 50+ Must Avoid

[@BulletproofCycling]

Don't forget to reserve your free copy😉 book.bulletproofcycling.com/s0sG

[@simonsaville9962]

Best Green-Screen utilisation I have ever seen! I actually thought the sun was shining in Scotland.

[@wazzup105]

HA!.. I had the same thought! We are being lied to!

[@colinmoore35]

@@wazzup105 Being on the west coast of Scotland I can confirm that the last couple of days have had a cloudless sky ( Granted an unusual event), although bitterly cold . So your not being deceived, the weather has been and still is as of the 20/11 ( 12:29) a cloudless sky

[@rcdogmanduh4440]

Well, check the press reports! I believe it has been reported that that was summer! Both days in fact!

[@antoinepageau8336]

We're the same age, I ride every day (80 minutes), but what works for me is the opposite of what you recommend. I only break my fast after 12:00 every day and I try to always ride before I break my fast. Yes, I have the occasional moment of weakness, I dink water and push through it. The feeling of burning existing fat is AMAZING. Crazy part is I'm less hungry after I ride so I eat less. two meals / day is what works for me and only regular foods, no training crap.

[@patronmouton2270]

Thanks Coach. You have made a difference in my overall wellness since I began watching, listening and DOING what you suggest.

[@caffeineisking8132]

Your videos are keeping me going these last few weeks, I have had the flu I've been in bed all week on deaths door

[@sklegg]

Good tips, coach! Looking forward to the audiobook.

[@MarioJosifovskiDev]

I am so proud of you When i saw 10min video i knew you listened to my advice Now just sit back, relax, recover and watch that sweet youtube algorithm make numbers go brrr

[@Over50sroadie]

Biologist here - Daily reminder: The human body is designed around boom and bust; constant fueling can lead to issues, the worst being your insulin production. Carbs and rehydration after ride is all you really need. A balanced nutritious diet everywhere else, with the right macros of course.

[@KelvinSuddith]

@@Over50sroadie really? I’m studying exercise science and nutrition, and everything I’ve studied recently would suggest smaller, more frequent meals to be better, as the immediate insulin spike is lower and maintaining a more even level of insulin is one of the main ways to avoid insulin resistance occurring from repetitive spikes. And that’s besides the constant flow of 4:1 carbs to protein in surplus showing the largest increase in glycogen synthesis. In fact, everything I can find points to frequent, smaller meals being beneficial in all areas, from protein synthesis to restoring glycogen to the muscles to properly supporting your microbiome

[@mvashton]

Don't tell coach but I am intermittent fasting and a ketogenic diet.

[@Ifoldforweed]

@@KelvinSuddith I would give you an advice, check who financed those papers. Look at the particents, if you have XX chromosomes, your statement is true. The constant eating comes from bodybuilding and powerlifting. It is bascially marketing ploy. Have balanced diet, listen to your body, if your hungry or not. Think about the natural state of the human body, it is not built for constant eating, at least not the male body.

[@Over50sroadie]

@@KelvinSuddith This is in direct conflict with the findings pertaining to fasting which has even been able to reverse some diabetic cased.

[@Over50sroadie]

@@mvashton Fasting = good. Just be mindful that a full ketogenic diet is not sustainable long term.

[@kaptajnsejersen6303]

Would Scottish Whiskey work?

[@Hobbot72]

we live to overtrain and die on the trainer. Come on Coach!

[@FredFox-m9v]

Something happens to your body around the 60 odd year mark, that you haven't experienced yet. It is not so much your body although that as well, as much as your mind that wants to slow down . The body itself at around 60, becomes more prone to illness. If you go to a well man clinic and ask a nurse at what age people on average, first present with age related diseases, she or he, will tell you it is about 60 generally. You may be able to hold father time back a little but you will find, like everybody else does, that father time wins in the end. The body is probably the reason that ambition reduces at that age as well because it realises that you just don't have it any more.

[@GT-sc5sk]

Cool , thank you for your help ..btw I enjoy your language

[@chrism5433]

Good day .can you do any videos on clicking knees ?? Yes i have it lol. No pain . 🚴🍺🚴

[@colinmoore35]

Breakfast like a King, Lunch like a Lord & Dinner like a popper .

[@OGillo2001]

pooper?

[@nelsonhibbert5267]

I hope you don't mean John Popper.

[@colinmoore35]

pauper 🤣

[@krazy1z]

Quick question. I'm allergic to bananas, could I eat some roasted nuts after the ride to get the 20 in 20? Or what would be a good substitute?

[@Goku61001]

Any risk of spiking insulin by eating to frequently?

[@silverburn55]

Not spikes, but pancreatic fatigue. It start to struggle to produce enough.

[@brianrasmussen2956]

The importance of "timing" meals is in my opinion very exaggerated. Eat as often as works best for you. Just make sure you get enough nutrients. Most "health experts" agree that a mediterranean diet provides the most health benefits, and that alone makes the biggest difference to your health. Lift heavy, do some cardio, sleep and eat well. And you're golden.

[@FreddyEnergizer]

I never tried any Protein shakes bars or gels, or anything like it. ( should I try ? ) Still feel exceptionally well on everyday bases compared to the people around me. ( tried isostar drink once and it made me really sick) "will try and adapt the 2 hour food thing thanx coach :)

[@CycleXplorer]

Watching for the future 😜

[@lovemore4229]

Sounds exactly like the bodybuilding diet I was doing 40 years ago, I had great energy, or was that because I was 19 😅

[@Goku61001]

Would you recommend zwift bike?

[@OGillo2001]

Only indoors

[@goranvulic4791]

Respected on the front wheel Roval Rapide CL 40 Disc SCS Carbon has a small hole, I'm wondering if it can be repaired or for safety's sake it's better not to repair it, it's a great bike

[@OGillo2001]

New bike

[@goranvulic4791]

@@OGillo2001 no, he is six years old, specialized tarmac robuax expert

[@Mansell5Senna8]

Any tips for long covid. Since getting it I rget bad quad ache, even 1hr Z2 at 70w I have to recover for 3 days. Pre covid my Z2 was 180w and I could do it multiple days in a row. I think I got it from cycling too soon post covid.

[@jimnevin2255]

I am mostly recovered from ME/CFS , the main symptom being post exertional malaise after exercise so this may or may not be relevant to you (after the initial stages LC and ME are very similar). The most important thing is to work out a baseline of activity that you can do without bringing on symptoms and not exceed that. Over time you can gradually increase the time or intensity but only one at a time so you can track what is working. Essentially you are increasing your physical capacity without slipping into excess stress. Your state of recovery and subjective feeling of wellness are probably the best measure of progress at this stage. I wish you the best with your recovery.

[@anthonypeterson428]

@@Mansell5Senna8 People who have long COVID symptoms frequently don’t give themselves enough rest and recovery while they have COVID. Lower your expectations and take it easy for a while. It’s a very weird bug. 😢

[@twintwitch1]

😅54, you are just a kid, wait until you are 78.

[@wazzup105]

Excuse me.. what's that artificial background with that eery blue sky .. I thought you were in Scotland !?

[@Over50sroadie]

No mention of the effects of age on speed of recovery? Protein synthesis reduces as you get older, so your ability to repair and overcompensate muscle and organ damage slows down. Your connective tissues also weaken with age, and these cant repair as quickly as other soft tissue.

[@nelsonhibbert5267]

Weight training. Cyclists for the most part don't do much of it, if at all. In your forties and beyond (even from your twenties onwards) it's pretty much essential, just as important as time on the bike (probably more important for bone strength, and to strengthen the ligaments and connective tissues and for injury prevention) along with regular core work and stretching.

[@Over50sroadie]

@@nelsonhibbert5267 Yes, but thats not my point. Its that age affects repair times - repair includes muscle damage / over compensation from gym work.

[@nelsonhibbert5267]

@@Over50sroadie And what are going to do about this little problem?

[@Over50sroadie]

@@nelsonhibbert5267 Take longer to recover... expecting your 50 year old body to recover as fast as a 20 year old is a "Recovery mistake"

[@nelsonhibbert5267]

@@Over50sroadie Of course, recover better, sleep better and eat better. But add weight training if you don't already do it. It's a necessity, not an option.

[@GianniPhat]

Super confused - Attia and others pushing protein after, but you’re saying nae to that… What’s a dude to do?

[@KeggaGee]

he means that you gotta take the carbohydrate before. if you get home and guzzle pure protein, your body simply cant use it. hence why the pros after they finish the stage they immediately eat something pure sugar (haribo gummies). that way, by they time they get back on the bus and cleaned up they take the shake/real food with solid protein.

[@colinblacklock5680]

Where the fek are you Scott? ..... Switzerland! 😅

[@platypushatstand]

What’s all this about Anna and my bollox…?

[@MilitaryScience-m4w]

Get to the point …. So painful listening to this guy.