Getting the diet and resting right

[Maxf]

I started cycling to work a few weeks ago, which is about 13 miles each way, a 6.30am start and leaving for home at about 6.30pm. It takes around an 55-60 mins (lots of stopping at traffic lights, but generally a pretty hard pace when I'm going).

I'm not unfit, but am not 'fit'. I'm 39 and have been going to the gym for years, but more doing weights than long cardio sessions. I'm about 85kg (6ft), I'd guess I'm about 20% bodyfat.

At the moment, my diet/riding is as follows:

Wake up: Water, banana (if I feel I need it) and some myprotein BCAA drink.

Ride in

Breakfast at work: black coffee, granary bagel (no butter) & peanut butter.

Second breakfast/snack at 9.30/10: 2 hard boiled eggs/spinach.

Lunch: Chicken Sandwich/crisps or thai chicken & rice bowl (or similar).

Late afternoon: Maybe a banana or crisps, sweets (my company sells pick & mix FFS).

Ride home

myprotein vegan protein shake (I've given up dairy, hence not whey protein).

Dinner: Chicken or fish, loads of veg, pasta/potato/rice

I am trying to work up to 5 days a week, but at the moment am generally getting the train on Wednesdays. I cycle to the gym at the weekends and am aiming to do 3 weights/swimming sessions a week (currently averaging 2) - short swims only as I'm not very good .

How does that look? The problem I have is that my legs feel like lead most of the time - they are definitely not recovering very quickly. For example, this weekend I really struggled to get the bike going on a Saturday ride, and Sunday I just stayed at home. This morning wasn't too bad, but I feel like I could tense my quads to the point where they'd pop.

My aim is to lose some fat, tone up and get a good bit fitter.

[Maxf]

Thanks guys. The aim is to grind through the winter on my hybrid then treat myself to a nice roadbike in the spring.

I bought a foam roller on Friday - Jesus, that's a new method of torture! I'm stretching at night, but not not much in the mornings as I tend to get showered then straight into working. I'll look up some desk stretches.

[Maxf]

Jimboka said:

I'd cut out the pointless shakes & protein drinks.
Also cut out the second breakfast & afternoon sweet fest!

Sweets I agree with - they are like crack and I need to stop that! But is getting as much protein as possible pointless? All of the material I've read says that protein and carbs are the key to recovery - and not losing the muscle I have already (upper half and vanity muscles admittedly).

Taking the sweets out, I think I'm eating about 2600 calories a day - apparently my cycling burns about 800, so I'm well in deficit.

On the plus side - day 4 this week (with only Sunday resting) and had my best ride in this morning - felt strong, kept up most of the faster people and got to work not feeling like I'm going to die. So that's good.

[Maxf]

Daveyraveygravey said:

I think cherries are good for recovery.

I'm having cherry juice when I get home at night - tastes bloody lovely if nothing else!