Members have just come back from a quick 4 day in Majorca. Its amazing to think that just four days of riding, doing, say, 60 miles a day, is SO much more than one normally does. As such, it’ll take a bit of a while to adapt properly. Think of training adaptation as the bit that gets you to grow new things – muscle tissue, mitochondria, blood, enzymes, hormones. To make these things, it needs the right building blocks, so keep good quality and varied protein coming in in good amonunts. Also take a good multivit, and I recommend a course of Branched Chain Amino Acids and Glutamine – this keeps the hormone balance in the Human Growth Hormone half of the field (Lean) rather than the Insulin end (Fat). I’ve had commentas about how hungry those of you who have just come back are – please do try and keep your food intake of a high quality. Cakes and buns are so attractive, and you may feel you can justify them after a tough week. You can’t. Eat 5 quality, small meals a day, by all means, but don’t slide into processed or sweet or excessive processed carbs. Stick to Hunter-gatherer foods, and plenty of them – Good organic lean meats, fish, nuts, berries, fruits, leafy vegetables.

Lastly, you need to recover to get the full training effect to turn you into a faster rider. 4 days on the bike should really be followed by 4 days recovery – a light swim, stretching and especially light yoga, a gentle walk, some easy 30 minute turbo sessions will help. Nutting yourself will dilute the effect of the training block with no real beneficial effect. Be patient, and trust in The Force.