Approved Log My first cycle log

[xyle9999]

@xyle9999 bros you are looking great on this. i want to see you continue your consistency. that is how its done!

for now really focus on consitency discipline, and i do see the nutrition and the traing as hard but like a lifestyle and i like learning all the time

 

[Mobster]

While I don't do yoga or meditate I do take time to visualize gym work

 

[xyle9999]

Long ride day


Longest Ride Completed – 108 km / +1,544 m Climb / 4h14 Moving Time

Today was a key training milestone:

I completed my longest ride so far — 108.2 km with 1,544 meters of elevation gain. Here’s the breakdown:

Ride Data:

• Distance: 108.24 km
• Elevation Gain: 1,544 m
• Moving Time: 4h14
• Avg Power: 160 W
• Weighted Avg Power: 176 W
• Max Power: 828 W
• Avg Speed: 25.5 km/h
• Avg Cadence: 81 rpm
• Avg HR: 120 bpm
• Calories Burned: ~2,420 kcal
• Power Zones: 35% in Z1, 24% in Z2, with peaks into Z5/Z6

This ride had a strong climbing section early on, followed by a long flat return. I focused on staying in Zone 2, managing energy output smartly, and using cadence variations (sitting/standing) on climbs. No major spikes in heart rate — great aerobic control.

Fueling Strategy:

• Bigger pre-ride breakfast (oats + egg whites + compote + honey)
• Intra-ride: ~40–50g carbs/h
• Post-ride: 50g protein + 50g carbs shake + solid food later

 

[ROIDDERS]

Recovery Day – Active Low-Intensity | Pre-Ride Nutrition Strategy]

Today was a planned low-intensity recovery day, scheduled specifically ahead of tomorrow’s long cycling session (~120 km with elevation). The objective: maximize glycogen stores, keep the body moving without accumulating fatigue, and stay mobile and primed.

Morning Routine: Foam Rolling + Yoga (Recovery Focus)

• Foam Rolling (Full Lower Body) – 12 minutes
  Targeted quadriceps, outer thighs (TFL), glutes, and calves. Slight sensitivity on the quads — consistent with my recent training volume (legs + cycling).
• Yoga – Gentle Full-Body Flow (25 minutes)
  Relaxed flow focusing on breath, spinal mobility, hip openers, and overall tension release. These sessions are helping me build my own go-to sequence for recovery days.

Afternoon: Active Walk

• Outdoor walk – 1h

Nutrition – P2 Day (Carbohydrate Focused)

Time	Meal
08:30	Breakfast: 240g egg whites, 80g oat flour, 20g honey
11:00	60g cream of rice + 30g whey + 10g goji berries
13:00	250g cooked potatoes + lean beef + steamed vegetables
16:00 (post-walk)	50g whey + 50g dextrin
17:30	250g cooked potatoes
19:30 (restaurant)	Grilled fish + rice + vegetables (clean prep)

This is my high-carb day to support tomorrow’s long ride and replenish muscle glycogen without adding unnecessary fat gain.

Supplements:


Morning: T4, Tudca, Rhodiola, L-carnitine


With meals: Glutathione, Chromium, NAC, Berberine, Vit D3/K2, CoQ10


Evening: Magnesium, Omega-3, Ashwagandha, ZMA, Glycine

@xyle9999 foam rolling and yoga is the best!
A lot of what we do happens outside of the gym, not inside of the gym. And that's crucial as well.

 

[Ulter]

Recovery Day – Active Low-Intensity | Pre-Ride Nutrition Strategy]

Today was a planned low-intensity recovery day, scheduled specifically ahead of tomorrow’s long cycling session (~120 km with elevation). The objective: maximize glycogen stores, keep the body moving without accumulating fatigue, and stay mobile and primed.

Morning Routine: Foam Rolling + Yoga (Recovery Focus)

• Foam Rolling (Full Lower Body) – 12 minutes
  Targeted quadriceps, outer thighs (TFL), glutes, and calves. Slight sensitivity on the quads — consistent with my recent training volume (legs + cycling).
• Yoga – Gentle Full-Body Flow (25 minutes)
  Relaxed flow focusing on breath, spinal mobility, hip openers, and overall tension release. These sessions are helping me build my own go-to sequence for recovery days.

Afternoon: Active Walk

• Outdoor walk – 1h

Nutrition – P2 Day (Carbohydrate Focused)

Time	Meal
08:30	Breakfast: 240g egg whites, 80g oat flour, 20g honey
11:00	60g cream of rice + 30g whey + 10g goji berries
13:00	250g cooked potatoes + lean beef + steamed vegetables
16:00 (post-walk)	50g whey + 50g dextrin
17:30	250g cooked potatoes
19:30 (restaurant)	Grilled fish + rice + vegetables (clean prep)

This is my high-carb day to support tomorrow’s long ride and replenish muscle glycogen without adding unnecessary fat gain.

Supplements:


Morning: T4, Tudca, Rhodiola, L-carnitine


With meals: Glutathione, Chromium, NAC, Berberine, Vit D3/K2, CoQ10


Evening: Magnesium, Omega-3, Ashwagandha, ZMA, Glycine

@xyle9999 you are looking great on this. this is a solid workout session. you won't go wrong for sure!

 

[2Thick]

Recovery Day – Active Low-Intensity | Pre-Ride Nutrition Strategy]

Today was a planned low-intensity recovery day, scheduled specifically ahead of tomorrow’s long cycling session (~120 km with elevation). The objective: maximize glycogen stores, keep the body moving without accumulating fatigue, and stay mobile and primed.

Morning Routine: Foam Rolling + Yoga (Recovery Focus)

• Foam Rolling (Full Lower Body) – 12 minutes
  Targeted quadriceps, outer thighs (TFL), glutes, and calves. Slight sensitivity on the quads — consistent with my recent training volume (legs + cycling).
• Yoga – Gentle Full-Body Flow (25 minutes)
  Relaxed flow focusing on breath, spinal mobility, hip openers, and overall tension release. These sessions are helping me build my own go-to sequence for recovery days.

Afternoon: Active Walk

• Outdoor walk – 1h

Nutrition – P2 Day (Carbohydrate Focused)

Time	Meal
08:30	Breakfast: 240g egg whites, 80g oat flour, 20g honey
11:00	60g cream of rice + 30g whey + 10g goji berries
13:00	250g cooked potatoes + lean beef + steamed vegetables
16:00 (post-walk)	50g whey + 50g dextrin
17:30	250g cooked potatoes
19:30 (restaurant)	Grilled fish + rice + vegetables (clean prep)

This is my high-carb day to support tomorrow’s long ride and replenish muscle glycogen without adding unnecessary fat gain.

Supplements:


Morning: T4, Tudca, Rhodiola, L-carnitine


With meals: Glutathione, Chromium, NAC, Berberine, Vit D3/K2, CoQ10


Evening: Magnesium, Omega-3, Ashwagandha, ZMA, Glycine

@xyle9999 You are looking fantastic. I love this different meals that she put together and you're showing how it's done. Keep up the good work.

 

[xyle9999]

@xyle9999 foam rolling and yoga is the best!
A lot of what we do happens outside of the gym, not inside of the gym. And that's crucial as well.

Hi yes diet sleep recovery I do now foam roller and yoga daily not so much like 20 minutes a day but is help a lot

 

[xyle9999]

@xyle9999 you are looking great on this. this is a solid workout session. you won't go wrong for sure!

Thanks bro now I will start to make a low intensity / active recovery day per week