yeah, I recommend Coke too if gatoraid isn't available-- the trick is to drink a lot of it immediatly after a ride. Believe it or not it dramatically helps recovery ... as for diets-- I lean heavily on "The Zone Diet." For supplements, I use something called Nitro T3 (inhances testosterone, blocks estrogene), ester-C and vitamine D-- I've also experimented with creatin, but to be honest, I can't tell the difference.
I have a few other things I might try come spring-- but I'm feeling pretty strong right now as it is-- so I'm thinking I should focus more on the 15 extra pound I'm carrying around.
What else...?
uhh, drink plenty of water, but not too much-- enough so that your pee is clear ... never start a ride unless you're fully hydrated.
...about the twenty minutes in-- I'm the same way. I start the ride feeling old and tired and badly busted, gray and winkled and can't be trusted-- just a dirty old... oh, never mind.
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