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  • One of your's on the big box last weekend. Garrison Minter takes first place in Chainbusters ,Cat 2, 14-19, 3 hour.....International Horse Park, Conyers GA. His lap times would have given him a podium in every category except Cat 1 40-49. Fast and strong on your training program. Thanks!

    Bart Minter March 2016 6 Hour Race Training Plan

  • Hey Drew, Great effort today. Looks pretty solid although it felt more up and down during the TT. Lot of stress today at work but it did not seem to have much of an effect. I believe that is a record 20 min TT. Thanks for getting us there. This is a really big milestone for me/us, over 350W for 20 minutes, that's just crazy good. Let me tell you how I really feel. So very excited. This made my day, week, month, year. I can do better!

    Troy Zimmerman 2015 National US Marathon Champion 50+ and Multi-State FSC Champ

  • Big thanks to Drew Edsall who was my coach for the past year and got me ready for the Leadville Trail 100. I was ready, I was strong, and I hit my goal. It wasn't easy, but it was worth it.

    Doug B. Leadville 100 Finisher

  • Thanks to your expert advice, training plan, and coaching skills... I not only met my goals, I exceeded them!! Can't wait to see what 2016 brings!

    Madison McDaniel Multi-time winner as Junior Racing Expert/Pro Class 2016

  • Training with Drew has been the best thing for my racing career. He has pushed me to limits that I didn't know that I could achieve

    Tim Zimmerman Expert 40+ Georgia State Cahmp, SERC Champion, Multi-time State Series Champ

  • The whole reason I bought this mountain bike training plan was to be competitive in the Tennessee XC State Championship. I had never even raced a Cat 1 race before starting the training program. This past weekend I became the Cat 1 15-29 State Champion.

    Chase Peeler Cat 1 15-29 XC Racer

  • Training with Drew has been the single most beneficial thing for my race career.  I could not have progressed as fast without Drew's expert advice & coaching.

    Lauren Gregg Cat 1 and Current Pro Mountain Bike Racer 2016

  • With the help of Drew Edsall I have met my goals and finished second overall in the Elite Florida State Championship Series in 2014 and then switched gears in 2015 to endurance racing and won the elite overall title in the Chainbuster Southeastern Endurance Cup 6 hour race Series. There are numerous coaches out there. The reason I chose Drew is because of his organization, engaging/challenging training plans, and most importantly to me, his racing knowledge and expertise.

    Dwayne Allgire Cat 1 30-39 XC and Endurance Mtn Bike Champion Elite Category 2016

  • Hi Drew, Just wanted to thank you for your training guide for Peter and I, we were very happy with our results this season (I got 3rd overall and Peter got 5th overall for the Florida State Championship Series) and felt the difference your training plan made in our riding.

    Brooke and Peter Cat 2 30-39 XC Racers

 

Carbohydrates After Exercise, Not Protein: the window of opportunity

Your recovery between workouts is just as important as the workouts you do on the bike. Recover faster and you will improve faster!
 
I find many cyclist get stuck into the "body building" phase of eat protein to recover whereas protein is exactly what your body doesn't need right after a workout.
 
Here's why:
 
You body is in a catabolic state post exercise. Catabolic, meaning breaking down. Anything you give to it, it will break down and attempt to make for energy. Why? Because it needs energy! Until it gets that energy, it will continue to search for it. Here's the key: carbohydrates are your body's easiest and most direct source of energy, NOT protein. Give it protein and it will waste energy and use that protein for energy rather than what you should be using that protein for, which is rebuilding your body's damaged cells, including your muscles.
 
So what's the best thing to do:
 
Give your body what it is searching for: carbohydrates!
 
How much and when:
 
Within the first 20 minutes after hard workouts and races, there is a "window of opportunity" to replace these stores faster then any other time in the day. The average 150 lb athlete should pop in 90+ grams of fast absorbing carbs, meaning carbs high in glucose/fructose, right after exercise. Great examples are fruits, chocolate milk, and your favorite smoothie.
 
Then 1-2 hours later when your body is recovered and has the energy to recover, throw in the protein. At this point your body should be in an anabolic, or rebuilding, phase. This is when it NEEDS the protein. So give it what it needs! Lean protein such as salmon, chicken, or eggs are great.
 
So next time your friend says get stronger by eating protein right after a ride, you can correct them and tell them the why's and how's of taking in carbohydrates after exercise.

Get this recovery method down, and you will be on your way to quicker and improved race results!