Post-ride blues
Discussion
Anyone else get this? After I've been for a decent ride, I'll have a huge crash, either later the same day/evening or the next day. If I have one in the evening I'll lose all energy, most of the ability to speak properly, and become mega grumpy. If I get one the next morning it will basically be a crushing headache that lasts the whole day and which pills do nothing to take the edge off. I've had a bit of both over this weekend, and currently feel like I had ten pints last night.
I always stretch and have some kind of dehydration powder as soon as I get back from a ride (I run pretty hot, and the encrusted salt on my face tells me that some replenishment will be needed!) But am I doing something wrong, or is this just a natural reaction to the endorphins draining away?
I always stretch and have some kind of dehydration powder as soon as I get back from a ride (I run pretty hot, and the encrusted salt on my face tells me that some replenishment will be needed!) But am I doing something wrong, or is this just a natural reaction to the endorphins draining away?
That doesn't sound normal at all - you certainly shouldn't be getting headaches the following day. When you say 'decent' ride how far are we talking?
I always have a pint of milk immediately after a long ride and then eat something shortly after. The milk in particular has been proven to help suppress fatigue and aid recovery after strenuous exercise.
What do you eat and drink on the ride itself?
I always have a pint of milk immediately after a long ride and then eat something shortly after. The milk in particular has been proven to help suppress fatigue and aid recovery after strenuous exercise.
What do you eat and drink on the ride itself?
"Decent" is anything over 60 miles really. Yesterday's was 72.5 with 5000ft @ 16mph. Not much compared to some on here, but that's where I'm at right now.
On the ride I'll normally get through a couple of 500ml bottles - yesterday I went with a half Sprite/half water combo for the first tank and replenished with water after that was gone. I had a bag of Jelly Beans to give me some oomph for the ride, but no other food (I had a sandwich and a Mars bar before setting off).
I must admit that I used to do the milk thing (normally with some Nesquik in it) but got out of the habit - might be worth picking back up?
On the ride I'll normally get through a couple of 500ml bottles - yesterday I went with a half Sprite/half water combo for the first tank and replenished with water after that was gone. I had a bag of Jelly Beans to give me some oomph for the ride, but no other food (I had a sandwich and a Mars bar before setting off).
I must admit that I used to do the milk thing (normally with some Nesquik in it) but got out of the habit - might be worth picking back up?
Too much sugary stuff at a guess, the pre-ride mars bar is just fat and sugar, great for a mid-ride boost but not really suitable at the start of a 100kms ride. Likewise the jelly beans are not sustaining you sufficiently and will burn through the quick sugar boost quickly. Try something with slower burning energy like homemade flapjack or just little and often, energy bars cut into thirds etc.
Post ride, I find the milk thing works really well and its worth getting back into the habit. I also think its important to do stuff post ride, shower immediately, then go out, buy the papers etc, just move around. 100kms at 25km/h isnt bad at all but shouldnt necessitate doing nothing for the rest of the day.
Post ride, I find the milk thing works really well and its worth getting back into the habit. I also think its important to do stuff post ride, shower immediately, then go out, buy the papers etc, just move around. 100kms at 25km/h isnt bad at all but shouldnt necessitate doing nothing for the rest of the day.
I'm in the middle of a post ride crash right now!
I didn't eat before going out and went 30 miles rather than my usual 20. Nothing in comparison with some but I have only been riding since Christmas.
I won't be setting off empty again as this isn't a fun feeling!
Didn't know about the milk thing so that's good information.
I didn't eat before going out and went 30 miles rather than my usual 20. Nothing in comparison with some but I have only been riding since Christmas.
I won't be setting off empty again as this isn't a fun feeling!
Didn't know about the milk thing so that's good information.
Usget said:
Anyone else get this? After I've been for a decent ride, I'll have a huge crash, either later the same day/evening or the next day. If I have one in the evening I'll lose all energy, most of the ability to speak properly, and become mega grumpy. If I get one the next morning it will basically be a crushing headache that lasts the whole day and which pills do nothing to take the edge off. I've had a bit of both over this weekend, and currently feel like I had ten pints last night.
I always stretch and have some kind of dehydration powder as soon as I get back from a ride (I run pretty hot, and the encrusted salt on my face tells me that some replenishment will be needed!) But am I doing something wrong, or is this just a natural reaction to the endorphins draining away?
You have just described the classic symptoms of a bonk, sounds like you're under fuelling on the ride. Read this and click the link to the classic bonk...I always stretch and have some kind of dehydration powder as soon as I get back from a ride (I run pretty hot, and the encrusted salt on my face tells me that some replenishment will be needed!) But am I doing something wrong, or is this just a natural reaction to the endorphins draining away?
http://tunedintocycling.com/2008/05/10/cycling-nut...
Eat more, DRINK more. Everybody is different but I NEED to drink 500ml per hour on a warm day to not dehydrate. 5 hours would be 2 1/2 l. I'll carry two large bottles and a bit of money to buy some on the ride. I also use high 5 zero to replace electrolytes .
No doubt many will come along and say you should be able to ride to mars on 1 drinks bottle and a banana and as I said every bodies different , so I would expect others to need less food and drink to me.
If I don't eat and drink enough, it does affect my mood and I do get headaches from dehydration .
No doubt many will come along and say you should be able to ride to mars on 1 drinks bottle and a banana and as I said every bodies different , so I would expect others to need less food and drink to me.
If I don't eat and drink enough, it does affect my mood and I do get headaches from dehydration .
2x 500ml for 60 miles (4 hrs) doesn't sound like anywhere near enough water to me.
As others have said, get some High 5 tablets to add to the water to replace lost electrolytes, and possibly invest in some more or larger bottles would be my suggestion. Also be sure to drink/eat enough when you get in. I read an article which basically said that the 15mins as soon as you get in are crucial for replacing the what you've burnt off. Something to do with the body being in a different state during and immediatley post exercise.
Get some protein as well as carbs:
http://www.bikeradar.com/gear/article/nutrition-pr...
As others have said, get some High 5 tablets to add to the water to replace lost electrolytes, and possibly invest in some more or larger bottles would be my suggestion. Also be sure to drink/eat enough when you get in. I read an article which basically said that the 15mins as soon as you get in are crucial for replacing the what you've burnt off. Something to do with the body being in a different state during and immediatley post exercise.
Get some protein as well as carbs:
http://www.bikeradar.com/gear/article/nutrition-pr...
WinstonWolf said:
You have just described the classic symptoms of a bonk, sounds like you're under fuelling on the ride. Read this and click the link to the classic bonk...
http://tunedintocycling.com/2008/05/10/cycling-nut...
Thing is, I'd put it down to a bonk, but I've still got energy while I'm riding. I crash somewhere between 2 and 12 hours after a ride. Yesterday, I still had enough energy to set my third-best time up a 600ft climb that I do regularly, 5 miles from home - if I'd been bonking at that point I'd have been on my hands and knees!http://tunedintocycling.com/2008/05/10/cycling-nut...
Thanks for all the thoughts and suggestions though guys. Sounds like I'm trying to apply Rule 5 a bit literally. I'm doing the New Forest sportive (83 miles-ish? but flat as a pancake) next weekend with Eddh, so I'll try and put some of these into practice - take 2x 500ml bottles and refill halfway around, eat slow-burning fuel before and during the ride, and a milkshake (to bring all the boys to the yard) after the ride. I'll let you know how I get on.
Its easy to dehydrate yourself ... headaches are a classic sign of it. After a ride, try and take in plenty of liquids as well as food to get your body back in balance.
I get the 'hangover' feeling when I've not taken in enough liquid post-ride ... this is usually when I've got home in an evening and I don't want to be up all night pissing!
I get the 'hangover' feeling when I've not taken in enough liquid post-ride ... this is usually when I've got home in an evening and I don't want to be up all night pissing!
OP doesn't sound like you are either eating or drinking too little. I regularly do 60 miles at 16-18mph and must admit that I do not take on quite as many fluids or fuel as yourself and weigh 90kg. The crash and headache a few days later is not commensurate with bonking. Without sounding too dramatic, maybe get a blood test, check your iron levels and general bloods. Sounds like you sweat a lot also, especially with that much salt visible at this time of year and so a constant top up of electrolytes may be better than the sprite combo.
Sounds very much like migraine. Welcome to the club! I scrambled around for ages for a doctor to take me seriously and provide some sort of 'diagnosis', or at least an explanation / understanding for my symptoms. The good thing is that a good hard workout keeps my migraines at bay. You don't have to have the flashing lights and thunderous headaches....everyone is different. Major mood swings that last around 3-4 hours followed mild headache then 3 days of vertigo is my thing. I have to go through a bunch of vestibular exercises for a few days for the vertigo to settle. Apparently I have a sensitive brain that goes into overdrive at the weekend or when I try to wind down from work. Visual stimulation is also a trigger. I'm learning to live with it......
ro55a said:
OP doesn't sound like you are either eating or drinking too little. I regularly do 60 miles at 16-18mph and must admit that I do not take on quite as many fluids or fuel as yourself and weigh 90kg.
Are you serious? You think a single bag of jelly babies for a 70 mile/5000 ft ride is not too little? Woefully inadequate I'd say. I'm not surprised the OP felt the way he did if that's all he was taking in. I'm surprised he was able to complete the ride at all.On rides of that distance and intensity, I'd take at least two bananas, oat bars, flap jacks etc. In other words, proper whole food. Sweets are great for when a short burst of energy is required, but not to fuel and sustain your body for a 70 mile ride. Madness!
On rides of that sort of duration I'd normally take a bunch of cereal bars, but also make a stop at a chippy/cafe for a 'proper' feed during the ride 
I am getting this 'training' lark right, aren't I?
Seriously, though. I like to ride distances, simply for the enjoyment of riding. If I'm hungry, I'm suffering, and that doesn't form part of my plan, so I make a stop, and eat whatever meal it is that my riding would otherwise cause me to miss. It usually works for me, except in the wilds of Suffolk, where there are very few cafes, or even shops, in most villages, and it's the closest place I've ever come to throwing in the towel and calling for recovery.
I am getting this 'training' lark right, aren't I?
Seriously, though. I like to ride distances, simply for the enjoyment of riding. If I'm hungry, I'm suffering, and that doesn't form part of my plan, so I make a stop, and eat whatever meal it is that my riding would otherwise cause me to miss. It usually works for me, except in the wilds of Suffolk, where there are very few cafes, or even shops, in most villages, and it's the closest place I've ever come to throwing in the towel and calling for recovery.
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