Legal Cycling Suplements

'Spin to win, ' I like that. Nice 1.
Years ago the blokes on this site helped me learn enjoyments of cycling great fully. Basically same thing. Spin it a bit more.
BTW, nice looking bike bro. Looks more ride able than the white 1. Not all is black and white. I'm not the fittest fastest but loving it. On wider tyres I tend to think resistance increase fulcrums around 20-25kmph. Eg lower rolling resistance vs windage where windage is a triple exponential force multiplier, at about 20kmph they seem pretty even although the wide ones might make stance a little easier on rims during climb.
I've entered to try and ride 1500km this month but I think I'll fail and roll about half of that. 6 12 hour labour days are normal but with all the extra energy I've decided 14 hours on most days in lue of 50km.
Point with spinning is it might seem a waste of energy at first but the ease of impact on the body is so worth it. I was surprised Monday morning. I checked the phone at the peak of climb to make sure I wouldn't be late to work and had averaged 20.3 kmph over a 200metre climb of 13.something kms.
My bog cog is 48 gear inch and I'm stuffed if I stall on anything steeper than 5% yet I remember dropping back and climbing about 1km of 9% at 180rpm. My muscles aren't huge, just spinning with hope because clipons suck if you have to walk.

definitely helps riding a comfortable bike, eg a bike that fits.
Rock on bro

Aching quads and knees would indicate your seat height is incorrect, most likely too low. Get a bike fit before you do yourself some long term injury.

I tend to find my glutes ache as much as my thighs, because I have my setup tuned over several years of micro adjustments. Learn to use a higher cadence, 90+ rpm. This reduces stress injury. However ever once you have a perfect seat height position, lower power cadences shouldn't really impact upon knees. Low cadences should only be used for short periods, because they destroy the legs before they should.

Its an old phrase 'spin to win'.
Alot of my senior club mates ride 70-80 miles using a high cadence for most of the ride, only employing low cadences occasionally to power over climbs

As has been mentioned , specific pain means something is wrong. Don't keep pressing on, you will regret it and end up in a spiral downwards. I know chasing those gains and PRs is addictive at first but if could do cycling again I'd have given things a rest sometimes rather than thinking romantic pain is still a gain, I'm a cycling hardman, Coppi would be proud etc. The end result is time off the bike and physio.

Garlic. A clove first thing on an empty stomach is read as a way to use a super food.
Ohh yeah. Heats a body quick.
Celery a good carbo fibre mix.
Berries are yummy.
Best luck bro..
Revs improve power without over doing torque hence improve recovery times. I'm no expert.. I like the feeling

Spin faster bro. Rev 'em up and coast. Coordination will adore you. High gears might torque too much. Power =revs *torque (adjusted with a linear coefficient).
Mates friend can no longer cycle because he is strong and popped his knees climbing.

As per diet. I dated a gorgeous chick once, quads cyclists would be jealous of yet she achieved a lot of muscle growth via Yoga.
I missed a second date but I was in shock, the kayak blade touched other than water. To me it's like squirting dirty water on a cassette, that blade's designed to do nothing other than grasp purchase such that the vessel may be propelled.
I really admired her diet tip. Really good girl, a compliment to have had the privilege of a paddle with.

Reverse the diet. Red Meat is acidic hence people that eat red meat prior sleep actually rest while an acidic nutrient removes a lot of their earnings. Therefore eat red meat at least 8 hours before sleep such that body may process progress.
Breakfast cereals are loaded with carbohydrates. Carbs are fuel. By eating cereal at dinner time, the body may awake with energy because your rest time has been used to fill up your tank.
If peckish or in change of diet, fish is often a suitable dinner meat.
Eg. A kings breakfast and something light late.
Ohh.. And eat healthy, most the crap comes with loads of plastic anyhow. Fresh food and a carry bag is Watt in the build of champions.

Your knees shouldn't hurt. Isolated quad pain also points to a fit issue because everything should ache, not just one muscle group. What exercise were you doing prior to starting cycling?

If you're really hammering the training and serious about this investing in a bike fit will get you way more performance than supplements. Go get a basic fit done - a good one will cost you around £80.

Mmmm, chocolate milk.

Current thinking is that supplements to reduce DOMS also reduce the adaptation that you want to invoke. If you've only been cycling a few weeks and/or are training hard then I would suggest that you probably need to add in some rest days each week to let your body recover and adapt.

However, if it's your knees then a bikefit would be worth considering. Gentle stretching after exercise can help and yoga or pilates type exercises can also keep your muscles in balance.

Sore muscles are one thing, but sore knees aren't a good sign - I'd recommend getting a bike fit.

Chocolate milk is a good post exercise recovery drink and has a good proportion of protein to carbohydrate.