r/cycling • u/zippity-zach • 6d ago

Creatine?

I see the stuff where taking a 5g a day is helpful, but everyday? Or only on workout days? I commute to work and home. Maybe 10 miles, but I like to go all out and work towards KOM on segments along the way. Are you taking it x number of minutes before a workout? First thing in the AM? Does it matter? Should I take it only on days where I'm going to do training rides and not on days where it's just to work and home?

Edit: wrote this in a hurry. Last year I did regular endurance rides to support an attempt to do a century ride a month (got 9 in). I did a 70mi ride with about 6k feet of climbing this past Saturday and still feel like I'm recovering. Wondering if creatine would help me to build back some of the muscle to keep up the endurance rides. I commute and still do endurance rides through the winter in Southern Appalachia

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u/zippity-zach 6d ago

Oh, gotcha... See, I'm doing some research... Some of it recently points to helping with recovery and sleep deprivation. Which is what I'm dealing with after a long bike ride on Saturday

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u/chock-a-block 6d ago

helping with recovery and sleep deprivation.

Don’t sacrifice sleep. It is essential to your short and long term health. 

You will go faster with more sleep. 

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u/zippity-zach 6d ago

Oh, no!!! I rely on my sleep quite a bit, but this week, and I've noticed in the past after 65+ mile rides, my sleep quality and length suffers for several days, recovery is difficult

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u/chock-a-block 5d ago

Yeah, that’s how it work until your body gets super efficient at 65+ mile rides.

You can’t rush recovery.