At this point, my nutrition is still in testing mode. I haven't quite figured out the right mix of supplements and diet.

Af first, I was taking 1 scoop of Isopure with a glass of soy milk after my rides. Was instructed by my coach to consume any supplements within one hour after exercise. I was still feeling pretty sore the next day after particularly hard rides.

One problem was that my "recovery" rides ended up being rather competitive instead of easy. Trying to beat other cyclists in sprints is not a proper recovery ride.

I added a tablespoon of Hammer Gel to post-workout nutrition and started taking my multivitamin right after exercise instead of in the morning. I also started taking a Vitamin C table before exercise. On long rides, I eat one half or a whole PowerBar. On hot rides, I take Endurolytes every hour.

The Isopure wasn't enough because it lacked complex carbs that were lost during exercise. Since the Hammer Gel was helping, I started drinking Endurox, a recovery drink, before the Isopure. It has complex carbs, vitamins, and a little protein. It tastes good, too - like tangy oranges!

This is working better, although I'm still getting quite sore the day after a race, even with the recovery nutrition.

Nutrition program (in summary) as of 10/2005:

Before exercise
500 mg Vitamin C

During exercise
Gatorade - no more than 24 oz per hour
Endurolytes if hot/humid
Hammer Gel as desired
PowerBar if ride length > 2 hours

After exercise
1 scoop Endurox with water
1 scoop Isopure with soy milk (if muscular fatigue)
1 multivitamin