Just starting, read lots but still have some questions!

[echelon101]

Find a cycling club and ask there.

Very basic

You should be:

Eating what you burn, buy a heartrate monitor to track calorie. Eat the calories back in the form of 30-40g protein and the excess in stuff like pasta and rice.

Make sure that you get the minimum amount of fat. Being an endurance athlete you'll want your principal energy source to be carbohydrates.

Stretch, after EVERY WORKOUT. You have to do this otherwise you will be sore and cramped the next day. If you do not know how to look here (Stretching and Flexibility).


This is a very basic outline. Of what your should be doing after training. If don't want to fail I suggest you join a club where you will be find experts better able to help you than anonymous fourimtes on a body building website....

You will not need to supplement.

[suj]

docs are crap, using my BMI he said i am 20kg overweight lmao (so i should be 70kg...ermmm it doesn't take muscle into it...THICKO lol)

don't worry mate!

yeah whole foods are 1st, then if you can't, then reach for supps

do compounds (squats, deadlifts, bench, dips, chin/pull-ups etc.) and you will see most growth! (and more release of testosterone/GH (Growth Hormone))

and most importantly....SLEEP! sleep well to get test-levels good!

[Frankie]

Disagree with almost everything echelon101 says,

Pasta and rice are boring, processed and should be avoided when you can.

Fats are nothing to be afraid of and if you cut them out will give you an unbalanced diet.

Supplements will not put you at a disadvantage.

Most cyclist will not recommend weight training or supplements but in terms of my cycling I have seen big gains from supplementing and doing stronglifts 5x5 (the best program I have done). Just don't substitute a bike ride for weights, do both.