Training & Nutrition - Sleep....

I recently had a schedule change at work.. a big done.

I went from working 6pm -4:30am to working 5:30am-4pm (10 hour days)

This has been my first week and I am now bonking on the ride home despite following the same diet.

I am sleeping less, however, it's not due to schedule constraints. used to go to bed around 7am and get up around 2pm. Now I am going to bed at 8pm and waking up at 1am.. unable to go back to sleep.

Could it also be related to doing my ride home (which is more uphill) under harder conditions (hot weather, rush hour traffic).. What are things I can do to get past this?

Yesterday I tried adding another 300 calories to my diet pre-ride but it ddidn't really seem to do much.

Bonking = low blood sugar.

You're probably just tired from the shift change.

I doubt your bonking on a commute home unless its about a 3 hour each way commute. Some research into what bonking is should help your self diagnosis.

As Machka said, its most likely lack of sleep, not lack of glycogen thats doing it.

Probably the combination of shift change and going to ten hour shifts. I've worked shift work and rotated between 8 and ten hour shifts. It will take more then a week to adjust. Now that I work ten hours consistently I feel much better. Get some good rest over the weekend, don't ride too hard and hopefully you will be past the worst of it.

Probably the combination of shift change and going to ten hour shifts. I've worked shift work and rotated between 8 and ten hour shifts. It will take more then a week to adjust. Now that I work ten hours consistently I feel much better. Get some good rest over the weekend, don't ride too hard and hopefully you will be past the worst of it.

True. I've done the same shift swap as the OP. Keeping your bed time consistent (even on your days off) will help you adjust. Also no caffeine or alcohol for a few hours before bed. (alcohol may help you fall asleep initially, but it can make you wake up early and have trouble going back to sleep)

It takes about a day per time zone to get your body adjusted when traveling, it looks like you've moved about 12 time zones due to your change in hours. You should be fine in another week.