Legal Cycling Suplements

Something for lower back pain...

My cadence is all over the place! Over summer I dropped it and it was great for PRs and stuff. 

Now I've kind of given up going out unless it's good weather and I'm back Zwifting and I've noticed my cadence has gone back up again. Odd. Lower cadence felt better on the road and constant 85rpm+ feels better on the turbo. 

I've read the articles about why you shouldn't try and spin like the pros. I think their analysis was applying next to no pressure, basically developing Little power.

There are many benefits to using a higher cadence over grinding low cadence.
You develop a greater cardio capacity, learn a better technique in pedalling, reduces strain on joints an muscles, allows for quicker power pickup(competitive events), It aids full day back to back riding without blowing the legs.

The likes of 'Trainer Road' training emphasis is about using cadences generally 85-95 rpm for their workouts. A lot of their plans have pedal technique improvements. There are sessions about using lower cadences but with warnings not to do them if they cause pain.

'Spin to Win' is a valid technique to improve your cycling. If you add it to your arsenal of skills you will become a better all round cyclist.

Currently on my 16 week TR winter fitness program

Typical early training session average 90rpm, max 117rpm, also some low standing cadence segments

CXR94Di2
You're a champion.
I really like that saying, "spin to win. "
I can't stop giggling.
That'll improve timing. Lol

Some dude was on a long haul flight.. Meals being served were chicken and German sausage.
Although at the back of the fuselage he was happy hoping for the breast but expecting the wurst.
Nature grown foods versus processed foods generally heal self quicker.

"speed up the recovery and rest periods"
Wrong end of the telescope. It's the rest periods that speed up the recovery. The supplement you seek is time. 100% legal. Undetectable too.

Tomato is another 1
Containing a high content of same enzine found in strawberry,  a high consumption might have you running like a stallIon keeping the wind up.
Surprisingly particular enzine naturally targets leg fats yet surprisingly again if cooked using a fattening way such as shallow frying in oil;  the enzine becomes very much more potent and will harness leg fat stronger.
That might help loosen you up bro.
Humans are incredible machines..  Due to testing being judgement we often fail yet ...

Tomatoes are a superfood

https://remedydaily.com/2017/04/30/7-simple-home-remedies-that-help-with...

Artery cleansing.. Healthy fats, etc.
Actively spinning you might like the benefits of fat. High energy. Maybe a better lube of your system too yet... I think the article labels the healthier fats.

Just started on turmeric extract (curcumin) powder as my shoulder is injured and inflammed and I can't take ibruprofen. Only 5 days in so can't really make any judgement yet but it does seems to have some medically reviewed benefits.

Was also reading about Salazar and his infusions of L-carnitine. Apparently it takes 3-6 months to work as a fat fuel burner when you exercise but works straight away if taken through an IV. Anybody take it in tablet form?

I was once interested in cardarine but then read its research was stopped as it caused cancer in mice so best not take that. I think it's illegal anyway if you're a pro.

Good nutrition advice here.

Exessive muscle pain might be from low electrolyes: magnesium, potassium, sodium (less likely unless you sweat A LOT). Bananas have alot of potassium. Dark greens have ,agnesium. But both also available as supplements, in drug stores and even supermarkets. Just don't get magnesium oxide, cheap but useless.

Knee pain might be from bad position but if you ride anyway then there are thing to reduce the pain:

curcumin (turmeric) and ginger. You'd have to take a lot of them. Easier to buy extracts (in capsules), widely available.

What do you mean by legal . Are you a professional racer who’s going to be tested .

plenty of supplements that help you recover legal or not and they work great but ,,,,,,,,,,,

First. off I would get yourself checked out to see if you are carrying a injury, may not be in your legs but can have a knock on effect because of the way the body compensates for  injuries. 

If its  clear your not  injured then you may just not have good ability to recover from a hard session or perhaps you need to ease up a bit on your training and give your body a chance to recover , you cannot go full gas everyday and expect no issues . It’s not realistic. 

It’s that simple . 

if your a young guy then your body should really be able to recover unless  you have a issue somewhere which means getting a blood test , I would go to a private clinic to do this as the NHS are only going to give a general view on your results where a clinic will look for markers that are relevant to your problem and will spot a issue if you have one .  

Loving it squirrel

Yet to circle we would travel a radius and understanding a radius squared would envelope an allowance to contain a square we could start to understand a circle of time. A carbon based prism might indicate a star using such coordination of time. A maze in a thought.

Or.. Spin to win.

I don't want to lead astray neither. I just like cycling too. I had a tumbling round pass my ear many years ago. At that range the round wobble sounds like a helicopter blade turbulence hence protecting loved ones from lies is at least more than none of mans reason to have walked away accused of fearing the sound of a helicopter blade. Dad was lucky in a sense. He was a head armourer during Vietnam conflict and deloyed to front yet during time of flight, the conflict ended, hence they landed on Vietnam, had to remain in plane during refuelling and flew home.

A lot of earthlings understand time via our relationship with our planets rotation. None or more understand coordination of prisms and densities thus allowing a broader view of our 4th dimension and in a sense; a spring while enjoying the entertainment of coordination using 3 dimensions.

80 quid is a lot to me. I've been riding 40 years.
My understanding of using the lowest ratio isn't to see how fast you can spin because that'll probably do a different sort of damage.
Damage if you over spin, damage if you force upon a misalignment.
Basically low ratio so that there is near no force. Slow ride.. Spin.. Find your balance. Micro adjustments made by self will determine where comfort is.

If you want muscle growth.. Repetitive motion on a slightly easier cog will benefit a lot less wear and speed might be slower but will become much faster sooner.
Beans are really good. Brown rice is much better than white regarding nutrition and I believe potatoes even better nutrition.
I love mung beans.. (Probably because it rhymes with dung and they look funny).
I just like the exercise man, I'm broken in lots of physical places, even had my forehead broken. A lot of these other blokes here are much better cyclists than i(IMO) , I'm happy to have a tall cog to gently press on and a short cog to kick hard(if that makes sense).
Hence growing slow feels great

@viktorapo 

New to cycling and sore knees.

The 'problem' could be anything.

1st thing I'd look at is a bike fit, spend more than £80 and get a proper one which looks at your cleats too. Look here to find your nearest one https://ibfi-certification.com/find-a-fitter 

Also you say you want to ride more and feel less sore/knackered, if your muscular sore and not ligament/joint sore.. then you're simply overdoing it and yes you can mitigate this somewhat, protein is probably the main supplement, but also stretching post workout and rolling/massages will also help. 

However, saying that, one of the issues with riding hard and pushing yourself is recovery, there are a gazillion books and papers written on this. One of the 'takeaway points' of this is that training easy allows you to ride seven days a week as opposed to riding hard and needing recovery days and that it's more efficient training to train easy than have to take time off to recover. It's a massive topic that a lot of people will have other ideas on, but my point is that if you simply might not be giving your body a chance to recover and adapt.

Ecdysterone.

https://www.researchgate.net/publication/333322619_Ecdysteroids_as_non-c...

Lol.
Spinnythings wins dingalings.
Ring with Ming until the bore sings.
Bog cog might,
Take off easy and enable slow flight.
Glide with pride and feel that.

Love ya work.

@Boatsie - instructions unclear. I now have a clove of garlic stuck in my ear, some horseradish up my nose (made my eyes water) and I can't even think about the blueberries.

I love the Welsh..
Such a beautiful flag to share a common boat rule shows a great race of people.

Green starboard.
Red Drag On hence approaching port.

My bodies hammered too bro.
Since a adult I've been dead twice, had a broken lower back, broken neck, recognized heave on Earth yet remain surprised when intruders trespass without warrant in structures built with a maze in precision and... Well having thrived amongst thieves...
If I cycle to work I feel better..
Simple as..
I Dare you to engage bog cog and ride a km. Then adjust fitment.
Another brother from a human mother

A man gotsta know his limitations. You don't say what age you are. You have to be realistic depending on various criteria, age, body type, weight, diet, etc. A lot of folk set unrealistic goals. My advice is to seek small incremental gains, follow a healthy diet, lay off the booze and get enough rest. As for supplements, I've experimented with stuff over the years, You could boost protein intake with a shake mix as athletes need more protein than average. I've tried creatine but I don't think it offers much benefit. Other than that all I can say is keep it real and don't get carried away with dreams of TDF glory. For that you will need EPO, a large bank balance and a preparation for disappointment.

Bike fit and a regular dose of rule 5 should sort you out.

Oh no, that old cliche "Spin to Win".  Yet again, old folk lore passed on without any thought or reasonng behind it other than it rhymes so it must be good.

There is reasearch (not advice dished out by the old chap sitting on the back of the clubrun) which suggests that high pedallling speed is not necessarily good for amateurs, keep an open mind and read around the subject, "...research suggests that high cadence/low intensity combination  is not a good technique, When a rider pedals at a high cadence in a low gear, 60% of their power is used moving their legs up and down, while only 40% goes into turning the cranks...It is massively inefficient but we didn’t know all the reasons why.”
(https://www.cyclingweekly.com/fitness/why-amateurs-shouldnt-try-to-pedal...)