# Recovery Drinks, Overtraining, Beginner Racing and More – Ask a Cycling Coach 288 **URL:** \ **Category:** Ask a Cycling Coach Podcast\ **Tags:** podcast\ **Created:** [December 11, 2020, 12:01am UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560 "2020-12-11T00:01:54Z")\ **Posts on this page:** 20\ **Page:** 1
**Author:** ![Jonathan](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jonathan/32/15_2.png) [@Jonathan](https://www.trainerroad.com/forum/u/Jonathan)\ **Post date:** [December 11, 2020, 12:01am UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/1 "2020-12-11T00:01:54Z")
Pete is back! We discussed who won in a pre-season 10mi TT between Pete and I, our favorite ride “nutrition”, whether recovery drinks are necessary if you are already topped off on carbohydrate, how to recover from overtraining, why stage races may be the best races to start with for beginners and much more in this episode of the Ask a Cycling Coach Podcast. * * * #### YouTube Video: [![](https://global.discourse-cdn.com/trainerroad/original/3X/f/8/f832ea5de44b47999b72aba24290942f98fc78d7.jpeg "Recovery Drinks, Overtraining, Beginner Racing and More – Ask a Cycling Coach 288") ](https://www.youtube.com/watch?v=jqS5Lmai8PY) * * * #### Topics Covered in This Episode - Intro and Updates 0:00 - 24:29 - Are stage races bad for beginners? 24:29 - 39:41 - When to increase training volume 39:41 - 51:54 - Do you need a recovery drink if you are “topped off” on carbs? 51:54 - 1:44:50 - Pete’s thoughts on the Speeco Aero Breakaway handlebar 1:44:50 - 1:49:44 - Tan wall tires: yay or nay? 1:49:44 - 1:51:01 - Go-to nutrition products for the coaches 1:51:01 - 1:56:32 - How to recover from overtraining 1:56:32 - 2:09:14 * * * #### Studies and Resources Referenced in This Episode - [https://www.mdpi.com/2072-6643/12/7/1948/htm](https://www.mdpi.com/2072-6643/12/7/1948/htm) - [Nutrients | Free Full-Text | The Effect of Ingesting Carbohydrate and Proteins on Athletic Performance: A Systematic Review and Meta-Analysis of Randomized Controlled Trials](https://www.mdpi.com/2072-6643/12/5/1483/htm) - [https://cyclingtips.com/2020/12/the-speeco-aero-breakaway-bar-is-ultrafast-and-ultra-weird/](https://cyclingtips.com/2020/12/the-speeco-aero-breakaway-bar-is-ultrafast-and-ultra-weird/) * * * #### TrainerRoad Podcast Network [Submit your Question to the Ask a Cycling Coach Podcast](https://www.trainerroad.com/podcast) [Subscribe to the Ask a Cycling Coach Podcast](https://www.trainerroad.com/podcast) [Subscribe to the Successful Athletes Podcast](https://www.trainerroad.com/successful-athletes-podcast) [Submit your story to the Successful Athletes Podcast](https://www.trainerroad.com/successful-athletes-podcast) ---
**Author:** ![bobzorz](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bobzorz/32/51188_2.png) [@bobzorz](https://www.trainerroad.com/forum/u/bobzorz)\ **Post date:** [December 11, 2020, 12:19am UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/2 "2020-12-11T00:19:42Z")
Just wanted to give a big, big thanks to you all for answering my newbie racing question. Your discussion gave me the final push to commit to the race I’ve been mulling over. I’ll be trying my luck at the 2021 Tour De Bloom! ---
**Author:** ![Jonathan](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/jonathan/32/15_2.png) [@Jonathan](https://www.trainerroad.com/forum/u/Jonathan)\ **Post date:** [December 11, 2020, 2:13am UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/4 "2020-12-11T02:13:05Z")
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**Author:** ![ColoradoJames](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/coloradojames/32/62866_2.png) [@ColoradoJames](https://www.trainerroad.com/forum/u/ColoradoJames)\ **Post date:** [December 11, 2020, 2:25am UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/5 "2020-12-11T02:25:21Z")
Nate was referencing a statement he made in the last episode (287) of the podcast around 1:17:00 to 1:19:00. ---
**Author:** ![herbiv](https://avatars.discourse-cdn.com/v4/letter/h/779978/32.png) [@herbiv](https://www.trainerroad.com/forum/u/herbiv)\ **Post date:** [December 11, 2020, 3:52am UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/6 "2020-12-11T03:52:15Z")
Does taking a recovery drink change if you do have type 2 diabetes? Or even going after roughly 60g of carbs during a ride? @ambermalika ---
**Author:** ![ellotheth](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ellotheth/32/71782_2.png) [@ellotheth](https://www.trainerroad.com/forum/u/ellotheth)\ **Post date:** [December 11, 2020, 8:09am UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/7 "2020-12-11T08:09:29Z")
> [@iamholland](#): > > What’s the thread about VO2 and Z2, etc. that Nate referenced? The forum discussion is here: > [@Crank Length, Achieving Mastery, DOMS and More – Ask a Cycling Coach 287](https://www.trainerroad.com/forum/t/crank-length-achieving-mastery-doms-and-more-ask-a-cycling-coach-287/47996/18): > > There’s not a strong correlation between Z2 work to increased threshold/Vo2/anaerobic capacity in our dataset… man_shrugging. I’m surprised too. There are strong relationships between other combinations: IE VO2Max → Threshold. I think this makes sense when looking at the larger picture. You can’t Z2 your way to incredible VO2 Max power (IE only Z2 and nothing else). But you can build an excellent aerobic foundation that you can then build on by doing some VO2 max work that then increases… ---
**Author:** ![Nate\_Pearson](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/nate_pearson/32/117463_2.png) [@Nate\_Pearson](https://www.trainerroad.com/forum/u/Nate_Pearson)\ **Post date:** [December 11, 2020, 6:54pm UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/9 "2020-12-11T18:54:16Z")
Yes, this has been on the list for a long time. We’re putting some other structural improvements to make this possible from a coding perspective. ---
**Author:** ![ambermalika](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ambermalika/32/7721_2.png) [@ambermalika](https://www.trainerroad.com/forum/u/ambermalika)\ **Post date:** [December 11, 2020, 7:51pm UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/11 "2020-12-11T19:51:29Z")
Honest answer is that I don’t know. There is such a huge range of physiology within the diagnosis of T2D it likely depends on degree of insulin sensitivity of the individual, and what interventions the individual is already applying for treatment. Probably a good way to know for sure would be to work with your doctor to determine a safe way to self-experiment, for example by trying different amounts of CHO intake during/after workouts and testing blood glucose levels to see the effects and to ensure you’re within your desired ranges. Consistent exercise has been shown over and over to increase insulin sensitivity, so I would imagine that fueling the efforts well would be beneficial, so long as the CHO intake for fueling didn’t work at cross purposes with your treatment goals for T2D. BUT I am not a doctor! It might help to consult with a doctor who is familiar with cycling as well as T2D, so they could guide you with adequate perspective on the training component of your question. ---
**Author:** ![ambermalika](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ambermalika/32/7721_2.png) [@ambermalika](https://www.trainerroad.com/forum/u/ambermalika)\ **Post date:** [December 11, 2020, 7:56pm UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/12 "2020-12-11T19:56:46Z")
Awesome to hear! I have a feeling you’ll love it! ---
**Author:** ![ellotheth](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/ellotheth/32/71782_2.png) [@ellotheth](https://www.trainerroad.com/forum/u/ellotheth)\ **Post date:** [December 11, 2020, 8:35pm UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/13 "2020-12-11T20:35:09Z")
Can I get > Let’s eat carbs and get fast. on a t-shirt or something please. ---
**Author:** ![cub](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/cub/32/19518_2.png) [@cub](https://www.trainerroad.com/forum/u/cub)\ **Post date:** [December 11, 2020, 10:49pm UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/14 "2020-12-11T22:49:23Z")
One of my favorite episodes as of late. I knew I always felt 1000% better if I used a Skratch recovery shake vs just regular old whey but really didn’t know why. I chalked it up to better quality protein but in reality it’s the 34 extra grams of carbs. One aspect that I think would be helpful would to bridge the gap between fueling the ride and fueling the recovery and with weight loss. Until we can get a simple TL;DR, reader’s digest version, folks are going to focus on cutting calories (even at the expense of recovery). Carb up for the workout, carb/protein mix for the recovery signaling, and eat quality foods at a calorie deficit doesn’t have the same ring to it as, go keto. ---
**Author:** ![mwglow15](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mwglow15/32/28576_2.png) [@mwglow15](https://www.trainerroad.com/forum/u/mwglow15)\ **Post date:** [December 11, 2020, 11:09pm UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/15 "2020-12-11T23:09:59Z")
> [@cub](#): > > Until we can get a simple TL;DR, reader’s digest version, The shortest answer is probably: - Eat whole foods (limit junk) - Only eat simple carbs during or immediately after your workout. - Cut calories as far from your workouts as possible. (If you workout after work/school then maybe have a light breakfast then carb up during lunch to prep and dinner for recovery) - Eat all your veggies - A smaller deficit is more sustainable than a large one ---
**Author:** ![BT-7274](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bt-7274/32/12895_2.png) [@BT-7274](https://www.trainerroad.com/forum/u/BT-7274)\ **Post date:** [December 12, 2020, 8:44am UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/16 "2020-12-12T08:44:38Z")
The notion that athletes cannot get Type 2 diabetes is wrong. It does happen. It is possible to be an athlete with metabolic syndrome. Cutting carbs is the fastest way to close to racing weight if you have significant weight to lose. Carbs do make you fat. But carbs also make you fast. Also, PEOPLE DON’T LIVE IN METABOLIC WARDS. ---
**Author:** ![bjames85](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bjames85/32/12893_2.png) [@bjames85](https://www.trainerroad.com/forum/u/bjames85)\ **Post date:** [December 13, 2020, 1:11pm UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/17 "2020-12-13T13:11:41Z")
What podcast did Nate mention regarding nutrition in this podcast? ---
**Author:** ![engineerpete](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/engineerpete/32/84036_2.png) [@engineerpete](https://www.trainerroad.com/forum/u/engineerpete)\ **Post date:** [December 13, 2020, 3:58pm UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/18 "2020-12-13T15:58:39Z")
Around 56:20? It’s the Stronger By Science podcast. Another one to add to the list! [https://www.sbspod.com](https://www.sbspod.com) Great content in #288 from the team 🙂 ---
**Author:** ![impoverishedpostman](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/impoverishedpostman/32/7721_2.png) [@impoverishedpostman](https://www.trainerroad.com/forum/u/impoverishedpostman)\ **Post date:** [December 13, 2020, 7:59pm UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/19 "2020-12-13T19:59:54Z")
Great podcast as usual. Made me want to order (or mix) some recovery drinks. A lot of the premade stuff I stumbled upon seems to have a protein/carb ratio closer to 1:1 or something like that. Anyone knows why? Should I be looking for more carbs/adding them myself or is the ratio not that relevant? ---
**Author:** ![novemberdelta](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/novemberdelta/32/7721_2.png) [@novemberdelta](https://www.trainerroad.com/forum/u/novemberdelta)\ **Post date:** [December 13, 2020, 8:08pm UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/20 "2020-12-13T20:08:04Z")
Recovery drinks for swimming too? Calorie burn and impact just seems so little vs 1 hr bike intervals. ---
**Author:** ![mcneese.chad](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/mcneese.chad/32/15056_2.png) [@mcneese.chad](https://www.trainerroad.com/forum/u/mcneese.chad)\ **Post date:** [December 14, 2020, 6:18pm UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/21 "2020-12-14T18:18:08Z")
Since Nate mentioned the altered Work : Recovery Week ratio, here are the ones I wrote based on his comments about them a long time ago: - [Alternate Sweet Spot Base, Work : Recovery Week Layout](https://www.trainerroad.com/forum/t/alternate-sweet-spot-base-work-recovery-week-layout/8790) - [Alternate Build or Specialty, Work : Recovery Week Layout](https://www.trainerroad.com/forum/t/alternate-build-or-specialty-work-recovery-week-layout/39070) ---
**Author:** ![Bullseye](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/bullseye/32/135495_2.png) [@Bullseye](https://www.trainerroad.com/forum/u/Bullseye)\ **Post date:** [December 14, 2020, 7:09pm UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/22 "2020-12-14T19:09:56Z")
@Nate_Pearson So after months of waiting for an operation and then 3 months of recovery, I’m starting to ease myself back into training and was really looking forward to starting sweet spot base. I work in a school where some staff have tested positive for covid and in an area of the uk where cases are suddenly increasing due to a new variant of covid, especially amongst the teenage population. I can wear a mask whilst walking round the school/office, but not whilst working directly with children (visors are ok). This is likely to be the situation for the next 2-3 months, at which point, being 50+ I hopefully get vaccinated. I think training sweet spot at this stage would have the potential to have a negative impact on my immune system, as I’m not used to it. As you say, the science indicates that z2 does increase FTP, but it takes a long time. Do you know of any science based methods to help me maximise 2-3 months of Z2 work, before starting SS base? Thanks 🙂 ---
**Author:** ![Nate\_Pearson](https://sea2.discourse-cdn.com/trainerroad/forum/user_avatar/www.trainerroad.com/nate_pearson/32/117463_2.png) [@Nate\_Pearson](https://www.trainerroad.com/forum/u/Nate_Pearson)\ **Post date:** [December 15, 2020, 12:16am UTC](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560/23 "2020-12-15T00:16:29Z")
You’re in a unique situation that I don’t think has been studied. I would go with your doctors advice and just focus on easing back in (if your doctor says it’s OK) and pay tons of attention to RPE. Your top end will probably come down a bunch, but you can hold on to some aerobic gains by doing Z2 only so that’s good. I think a big thing will just be being OK with reducing volume and becoming less fit. But getting it back is always easier the 2nd time. [Next page](https://www.trainerroad.com/forum/t/recovery-drinks-overtraining-beginner-racing-and-more-ask-a-cycling-coach-288/48560.md?page=2)